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Teriyaki chicken salad Calories
Grilled teriyaki chicken, fresh vegetables, light dressing
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Teriyaki chicken salad (220 g) has 242 calories. That works out to 110 calories per 100 g. It contains 14.3 g of carbs, 23.1 g of protein, 8.8 g of fat and 3.3 g of fiber. Its 99 µg of Vitamin K covers 83% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Teriyaki chicken salad Nutrition Facts
Selected: 1 serving (medium) · 220 g
242
KCAL / 220G
Carbs
14.3g
· 5% DV
Protein
23.1g
· 46% DV
Fat
8.8g
· 11% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 25% · Protein 40% · Fat 35%
Teriyaki chicken salad nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 242 kcal | |
| Total fat | 8.8 g | 11% |
| Saturated fat | 1.98 g | 10% |
| Trans fat | 0.02 g | |
| Sodium | 858 mg | 37% |
| Total carbohydrate | 14.3 g | 5% |
| Fiber | 3.3 g | 12% |
| Protein | 23.1 g | 46% |
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 salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 242 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (small) | 120 g | 132 kcal |
| 1 cup (medium) | 150 g | 165 kcal |
| 1 piece (medium) | 180 g | 198 kcal |
| 1 cup (large) | 220 g | 242 kcal |
| 1 piece (large) | 250 g | 275 kcal |
| 1 serving (large) | 350 g | 385 kcal |
| 1 bottle (large) | 350 g | 385 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Teriyaki chicken salad
What is teriyaki chicken salad?
Teriyaki chicken salad is a salad topped with grilled chicken coated in teriyaki sauce, fresh vegetables, and usually a light dressing. It can be served as a complete meal, either with the chicken warm or with all the ingredients chilled.
What ingredients go in teriyaki chicken salad?
Teriyaki chicken salad usually combines grilled teriyaki chicken with leafy greens and vegetables such as cucumber, carrots, or tomatoes. Recipes vary, and toppings like sesame seeds, shredded cabbage, or avocado can add extra crunch or creaminess.
How do you make teriyaki chicken salad at home?
To make teriyaki chicken salad, cook chicken thoroughly, coat it with teriyaki sauce, and slice it over a bed of fresh vegetables. Add a light dressing just before serving so the greens stay crisp, and adjust the sauce to taste.
What dressing goes with teriyaki chicken salad?
A light sesame-ginger or rice-vinegar dressing works well with teriyaki chicken salad because its tanginess balances the sweet, savory chicken. Use only a little at first: teriyaki sauce already seasons the chicken and can make the salad overly salty or sweet.
Is teriyaki chicken salad served warm or cold?
Teriyaki chicken salad can be served warm or cold. Warm grilled chicken makes a satisfying contrast with crisp greens, while chilled chicken is convenient for a packed lunch; add the chicken shortly before serving to keep the vegetables fresh.
Is teriyaki chicken salad a traditional Japanese dish?
Teriyaki chicken salad is generally a modern, salad-style combination rather than a traditional Japanese dish. Teriyaki is a Japanese cooking method and flavor, but serving teriyaki chicken over a bed of Western-style salad greens is a contemporary adaptation.
Can you meal prep teriyaki chicken salad?
Yes, teriyaki chicken salad works for meal prep if you store the cooked chicken, vegetables, and dressing separately. Refrigerate the components in sealed containers and combine them just before eating; this keeps the greens from wilting and the salad from becoming watery.
How long does teriyaki chicken salad last in the fridge?
Assembled teriyaki chicken salad is best eaten soon because the dressing and chicken can soften the greens. If you keep the components separate, refrigerate them promptly in sealed containers and use the cooked chicken within three to four days.
How do you keep teriyaki chicken salad from getting soggy?
Keep teriyaki chicken salad from getting soggy by storing the dressing separately and adding it only just before serving. Let freshly cooked chicken cool before placing it over the greens, and dry washed vegetables well so excess water does not collect in the bowl.
Is teriyaki chicken salad a healthy choice?
Teriyaki chicken salad can be a balanced meal because it pairs grilled chicken with fresh vegetables. The sauce may contribute added sugar and sodium, so use it sparingly and choose a vegetable-rich portion rather than relying heavily on extra toppings.
Teriyaki chicken salad Vitamins & Minerals
Vitamins
Vitamin K
99µg · 83% DV
B3
7.04mg · 44% DV
B6
0.55mg · 32% DV
B5
1.54mg · 31% DV
Minerals
Sodium
858mg · 37% DV
Phosphorus
198mg · 28% DV
Selenium
15µg · 27% DV
Potassium ⭐
594mg · 17% DV
Teriyaki chicken salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Teriyaki chicken salad
To burn the 242 calories in 1 serving (medium) (220 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 salad?
Teriyaki chicken salad brings together grilled chicken coated in teriyaki sauce, fresh vegetables and a light dressing. Teriyaki refers to a Japanese method of glazing food as it cooks; the salad itself is a modern, adaptable meal rather than a single traditional Japanese recipe.
Expect tender, savoury-sweet chicken against crisp, fresh vegetables. It works well as a quick lunch or a lighter dinner, and can be served on its own or with rice for a more filling meal. With chicken for protein and vegetables for freshness, it offers a balanced option; each 100 g provides 10.5 g of protein. Ask for the dressing on the side or use less if you prefer a lighter finish.
How Nutritious Is Teriyaki chicken salad?
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 salad 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 salad Contain Allergens?
No known major allergens
Which Diets Is Teriyaki chicken salad Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Teriyaki chicken salad Fat Profile
SATURATED
1.98g
MONOUNSATURATED
3.08g
POLYUNSATURATED
1.32g
Omega 6:3 ratio 5.5:1
Above the ideal 4:1 (5.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.