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Teriyaki chicken Calories
High-protein chicken dish with sweet-savory teriyaki sauce
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Teriyaki chicken (180 g) has 328 calories. That works out to 182 calories per 100 g. It contains 15.7 g of carbs, 34 g of protein, 13.7 g of fat and 0.5 g of fiber. Its 16 mg of B3 covers 100% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Teriyaki chicken Nutrition Facts
Selected: 1 serving (medium) · 180 g
328
KCAL / 180G
Carbs
15.7g
· 6% DV
Protein
34g
· 68% DV
Fat
13.7g
· 18% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 19% · Protein 42% · Fat 39%
Teriyaki chicken nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 328 kcal | |
| Total fat | 13.7 g | 18% |
| Saturated fat | 3.24 g | 16% |
| Trans fat | 0.05 g | |
| Sodium | 936 mg | 41% |
| Total carbohydrate | 15.7 g | 6% |
| Fiber | 0.5 g | 2% |
| Protein | 34 g | 68% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Teriyaki chicken?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 328 kcal |
| 1 piece (small) | 90 g | 164 kcal |
| 100 g | 100 g | 182 kcal |
| 1 piece (medium) | 140 g | 255 kcal |
| 1 cup (diced) | 150 g | 273 kcal |
| 1 cup (chopped) | 165 g | 300 kcal |
| 1 serving (large) | 250 g | 455 kcal |
| 2 piece (double) | 280 g | 510 kcal |
Calculated from 182 calories per 100 g.
Frequently Asked Questions About Teriyaki chicken
What is teriyaki chicken?
Teriyaki chicken is chicken cooked with a glossy Japanese-style sauce that balances sweet and savory flavors. Teriyaki refers to a cooking and glazing style; the sauce commonly combines soy sauce with a sweetener and may include mirin, ginger, or garlic.
How do you make teriyaki chicken at home?
Cook bite-sized chicken pieces in a pan, then add teriyaki sauce and simmer until it coats the chicken. Cooking the sauce toward the end helps prevent its sugar from burning while still creating the characteristic shiny glaze.
What do you serve with teriyaki chicken?
Serve teriyaki chicken with steamed rice and vegetables such as broccoli, carrots, or bok choy. Noodles are another common pairing; mild sides balance the sauce’s sweet-salty flavor without competing with it.
Can you bake teriyaki chicken in the oven?
Yes, teriyaki chicken can be baked in the oven. Brush or toss the chicken with sauce, bake until cooked through, and add another coating near the end so the sugary glaze does not burn during the full cooking time.
What cut of chicken is best for teriyaki chicken?
Both boneless chicken thighs and chicken breasts work well for teriyaki chicken. Thighs tend to stay juicy and have a richer texture, while breasts cook more quickly and give a leaner result; cut pieces evenly for more uniform cooking.
What is teriyaki chicken sauce made of?
Teriyaki chicken sauce is usually made with soy sauce and a sweetener such as sugar or honey, often with mirin or sake. Ginger and garlic are frequent additions, though homemade and bottled recipes vary.
Is teriyaki chicken spicy?
No, teriyaki chicken is usually sweet and savory rather than spicy. Chili flakes, fresh chili, or a little hot sauce can be added if you want heat, but those are optional variations rather than essential teriyaki ingredients.
How long does leftover teriyaki chicken last in the fridge?
Leftover teriyaki chicken keeps for three to four days in a covered container in the refrigerator. Refrigerate it promptly, and reheat it until steaming hot; the sauce may thicken in storage, so a small splash of water can loosen it.
Can you freeze teriyaki chicken?
Yes, cooked teriyaki chicken can be frozen in an airtight container. Thaw it in the refrigerator and reheat thoroughly; the chicken may become slightly less tender, and the sauce may need stirring or a little water to restore its consistency.
Can you make teriyaki chicken without mirin?
Yes, you can make teriyaki chicken without mirin. Use a small amount of water with a little sugar, or another mild sweetener, to replace its sweetness; the sauce will not have quite the same depth, but it will still glaze the chicken.
Teriyaki chicken Vitamins & Minerals
Vitamins
B3
16.02mg · 100% DV
B6
0.83mg · 49% DV
B5
2.12mg · 42% DV
Biotin
10.8µg · 36% DV
Minerals
Selenium
34µg · 62% DV
Phosphorus
317mg · 45% DV
Sodium
936mg · 41% DV
Zinc
2.07mg · 19% DV
Potassium ⭐
459mg · 14% DV
Teriyaki chicken Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Teriyaki chicken
To burn the 328 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Teriyaki chicken?
Teriyaki chicken takes its name from a Japanese cooking style in which food is glazed as it cooks. Chicken is coated in a glossy, sweet-and-savoury sauce, commonly made with soy sauce and a sweetener; recipes may also use mirin, sake or garlic. The meat stays tender beneath its lightly caramelised coating.
It is often served hot with rice and vegetables, both in Japan and at restaurants and home tables around the world. With 18.9 g of protein per 100 g, it makes a filling chicken main. For a lighter plate, use a modest amount of sauce and add plenty of vegetables.
How Nutritious Is Teriyaki chicken?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Teriyaki chicken Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Teriyaki chicken Contain Allergens?
Contains these allergens:
Which Diets Is Teriyaki chicken Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Teriyaki chicken Fat Profile
SATURATED
3.24g
MONOUNSATURATED
4.86g
POLYUNSATURATED
2.34g
Omega 6:3 ratio 22.4:1
Above the ideal 4:1 (22.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.