Teriyaki Chicken Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of teriyaki chicken contains 230 calories, 14g protein, 30g carbs, and 6.5g fat. Teriyaki Chicken is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 230 kcal | 12% |
| Protein | 14.0g | 28% |
| Carbohydrates | 30.0g | 11% |
| Total Fat | 6.5g | 8% |
| Fiber | 1.5g | 5% |
| Sodium | 480.0mg | 21% |
| Potassium | 1.5mg | 0% |
| Calcium | 28.0mg | 2% |
| Iron | 200.0mg | 1111% |
| Magnesium | 1.3mg | 0% |
| Zinc | 130.0mg | 1182% |
| Vitamin C | 0.22mg | 0% |
| Vitamin A | 0.12mcg | 0% |
| Phosphorus | 12.0mg | 1% |
Is Teriyaki Chicken Good for You?
Yes, Teriyaki Chicken is a nutritious protein source that supports muscle health and energy levels. Per 100g, it delivers 14g of protein (28% Daily Value) and 230 calories, making it a relatively lean option. However, it is moderately high in sodium at 480mg (21% Daily Value), so portion awareness matters for those monitoring salt intake.
Key Health Benefits of Teriyaki Chicken
Supports Muscle Maintenance and Growth — With 14g of protein per 100g serving, Teriyaki Chicken provides essential amino acids needed for muscle repair and recovery after exercise or daily activity.
Provides Sustained Energy — The combination of 14g protein and 30g carbohydrates (11% Daily Value) makes it is a balanced meal option that delivers both immediate and sustained energy without excess calories.
Rich in Iron for Oxygen Transport — Each 100g serving contains 200mg of iron, which is remarkable for oxygen transport and red blood cell production, supporting overall vitality and reducing fatigue risk.
Zinc for Immune Function — Teriyaki Chicken contains 130mg of zinc per 100g, far exceeding daily needs and playing a critical role in immune response, wound healing, and protein synthesis.
Moderate in Total Fat — At just 6.5g of fat (8% Daily Value) per serving, it is a lean protein choice that fits well into heart-healthy eating patterns while still providing satiety.
How Does Teriyaki Chicken Compare?
Compared to plain grilled chicken breast, Teriyaki Chicken is slightly higher in carbohydrates due to the sweet glaze, but it is equally impressive on protein at 14g per 100g. The teriyaki preparation adds more sodium (480mg) than unseasoned chicken, though it remains reasonable for most diets. What sets it apart is the added carbohydrates and sugars from the sauce, which make it a more balanced meal rather than pure protein.
Frequently Asked Questions
How many calories is in teriyaki chicken?
Teriyaki Chicken contains 230 calories per 100g serving, which represents 12% of a standard 2,000-calorie daily diet. A typical restaurant portion (150-200g) would range from 345 to 460 calories depending on preparation method and sauce thickness.
Is teriyaki chicken good for weight loss?
Teriyaki Chicken can support weight loss goals due to its high protein content (14g per 100g) and moderate calorie density, both of which promote satiety and preserve muscle during calorie restriction. However, it is important to monitor portion sizes and sodium intake, as the glaze does add carbohydrates and sugar that can accumulate in calorie counts.
Does teriyaki chicken have too much sodium?
At 480mg of sodium per 100g (21% of the Daily Value), Teriyaki Chicken is moderately high in salt due to the sauce ingredients. For those following a low-sodium diet or managing blood pressure, it is best to enjoy smaller portions or balance it with low-sodium side dishes like steamed vegetables.
Is teriyaki chicken keto-friendly?
Teriyaki Chicken is not ideal for strict ketogenic diets because it contains 30g of carbohydrates per 100g, which would quickly exceed the typical 20-50g daily carb limit. However, it is can work for moderate low-carb approaches if paired with high-fat, very-low-carb sides and consumed in smaller quantities.
How should I store leftover teriyaki chicken?
Leftover Teriyaki Chicken should be refrigerated in an airtight container within two hours of cooking and will keep for 3-4 days. For longer storage, it is freezes well for up to three months when wrapped tightly, making it convenient for meal prep or quick weeknight dinners.
How to Track Teriyaki Chicken Nutrition with Gram
Logging Teriyaki Chicken in the Gram app is simple—just snap a photo of your meal and let AI food recognition instantly identify portion size and pull up the complete nutrient breakdown. You’ll see all macros and micronutrients at a glance, making it easy to understand how Teriyaki Chicken fits into your daily nutrition goals without manual searching or guesswork.
Frequently Asked Questions
How many calories is in teriyaki chicken?
Teriyaki Chicken contains 230 calories per 100g serving, which represents 12% of a standard 2,000-calorie daily diet. A typical restaurant portion (150-200g) would range from 345 to 460 calories depending on preparation method and sauce thickness.
Is teriyaki chicken good for weight loss?
Teriyaki Chicken can support weight loss goals due to its high protein content (14g per 100g) and moderate calorie density, both of which promote satiety and preserve muscle during calorie restriction. However, it is important to monitor portion sizes and sodium intake, as the glaze does add carbohydrates and sugar that can accumulate in calorie counts.
Does teriyaki chicken have too much sodium?
At 480mg of sodium per 100g (21% of the Daily Value), Teriyaki Chicken is moderately high in salt due to the sauce ingredients. For those following a low-sodium diet or managing blood pressure, it is best to enjoy smaller portions or balance it with low-sodium side dishes like steamed vegetables.
Is teriyaki chicken keto-friendly?
Teriyaki Chicken is not ideal for strict ketogenic diets because it contains 30g of carbohydrates per 100g, which would quickly exceed the typical 20-50g daily carb limit. However, it is can work for moderate low-carb approaches if paired with high-fat, very-low-carb sides and consumed in smaller quantities.
How should I store leftover teriyaki chicken?
Leftover Teriyaki Chicken should be refrigerated in an airtight container within two hours of cooking and will keep for 3-4 days. For longer storage, it is freezes well for up to three months when wrapped tightly, making it convenient for meal prep or quick weeknight dinners.
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Nutrition data sourced from USDA FoodData Central. Track teriyaki chicken and thousands of other foods with the Gram app.