How many calories are in teriyaki chicken?

Understanding Teriyaki Chicken

Teriyaki chicken is a Japanese dish that consists of chicken marinated in a sweet and savory sauce made with soy sauce, sugar, sake, and mirin. The chicken is usually grilled, broiled, or pan-fried until it is cooked through and caramelized. Teriyaki chicken is a popular dish in Japanese cuisine and is often served with rice, vegetables, or noodles.

Teriyaki Chicken Nutrition Facts

Teriyaki chicken is a good source of protein, which is essential for building and repairing muscles, tissues, and organs. A 4-ounce serving of teriyaki chicken contains about 170 calories, 26 grams of protein, 6 grams of fat, and 4 grams of carbohydrates. It also provides vitamins and minerals such as vitamin B6, niacin, phosphorus, and selenium.

Counting Calories in Teriyaki Chicken

The number of calories in teriyaki chicken depends on various factors such as the cut of chicken, the amount of sauce used, and the method of cooking. Grilled or broiled teriyaki chicken is generally lower in calories than pan-fried teriyaki chicken because it does not absorb as much oil. The amount of sauce used can also increase the calorie count significantly.

Calories in Teriyaki Chicken Breast

A 4-ounce serving of teriyaki chicken breast contains about 140 calories, 26 grams of protein, 2 grams of fat, and 4 grams of carbohydrates. It is a lean cut of chicken that is low in calories and high in protein, making it a good choice for those who are watching their calorie intake.

Calories in Teriyaki Chicken Thigh

A 4-ounce serving of teriyaki chicken thigh contains about 210 calories, 22 grams of protein, 13 grams of fat, and 4 grams of carbohydrates. It is a fattier cut of chicken that is higher in calories and lower in protein than chicken breast. However, it is often more flavorful and juicy than chicken breast.

Calories in Teriyaki Chicken Bowl

A teriyaki chicken bowl typically contains rice, vegetables, and teriyaki chicken. The calorie count of a teriyaki chicken bowl can vary greatly depending on the portion size and ingredients used. A typical teriyaki chicken bowl from a fast-food restaurant can contain 500-800 calories or more.

How to Calculate Calories in Teriyaki Chicken

To calculate the calories in teriyaki chicken, you need to know the weight of the chicken, the amount of sauce used, and the method of cooking. You can use online calorie calculators or food tracking apps to help you estimate the calorie count.

Teriyaki Chicken vs Other Chicken Dishes

Compared to other chicken dishes such as fried chicken or chicken nuggets, teriyaki chicken is generally lower in calories and fat. However, it can still be high in sodium and sugar if too much sauce is used.

Is Teriyaki Chicken Healthy?

Teriyaki chicken can be a healthy choice if it is made with lean cuts of chicken, grilled or broiled, and served with plenty of vegetables. However, it can also be high in calories, sugar, and sodium if it is made with fattier cuts of chicken, pan-fried, and served with large portions of rice or noodles.

Tips for Choosing Low-Calorie Teriyaki Chicken

To choose a low-calorie teriyaki chicken, look for lean cuts of chicken such as breast or tenderloin, ask for less sauce or sauce on the side, and opt for grilled or broiled instead of pan-fried.

How to Make Low-Calorie Teriyaki Chicken at Home

To make a low-calorie teriyaki chicken at home, use skinless chicken breast or tenderloin, make the sauce with low-sodium soy sauce, honey, and ginger, and grill or broil the chicken. Serve it with steamed vegetables and brown rice for a nutritious and satisfying meal.

Enjoying Teriyaki Chicken Without Overloading on Calories

To enjoy teriyaki chicken without overloading on calories, watch your portion size, choose lean cuts of chicken, limit the amount of sauce, and pair it with healthy sides such as vegetables or salad. You can also experiment with making your own teriyaki sauce using healthier ingredients such as apple cider vinegar, garlic, and low-sugar sweeteners.

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Elise DeVoe

Elise is a seasoned food writer with seven years of experience. Her culinary journey began as Managing Editor at the College of Charleston for Spoon University, the ultimate resource for college foodies. After graduating, she launched her blog, Cookin’ with Booze, which has now transformed into captivating short-form videos on TikTok and Instagram, offering insider tips for savoring Charleston’s local cuisine.

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