Teriyaki Chicken Calories

If you’re keeping an eye on your calorie intake but don’t want to miss out on delicious meals, teriyaki chicken can be an excellent choice that pairs flavor with nutrition. Understanding teriyaki chicken calories is essential for managing your diet, whether you’re meal prepping, eating out, or enjoying a homemade recipe.

How Many Calories Are in Teriyaki Chicken?

The calorie count for teriyaki chicken depends on the preparation method, portion size, and additional ingredients like rice or vegetables. Generally, a 3-ounce serving of teriyaki chicken (with sauce) contains approximately 180-220 calories. Homemade versions tend to be lower in calories since you control the amount of sugar, soy sauce, and oil in the marinade.

If you’re dining at restaurants, portion sizes can vary drastically. A standard teriyaki chicken bowl from a casual eatery might range between 400-600 calories, especially if served with steamed rice or a side of vegetables. Grilled teriyaki chicken typically has fewer calories compared to fried variations, making it a healthier choice without sacrificing taste.

What About Nutrients?

In addition to calories, teriyaki chicken is a good source of lean protein, essential for muscle repair and overall energy. A serving of teriyaki chicken may include about 20-25 grams of protein. However, depending on the recipe, teriyaki sauce can be high in sugar and sodium. If you’re watching your sodium intake or managing diabetes, opt for low-sodium soy sauce alternatives and reduce the amount of added sugar for a healthier twist.

Tips for Lowering Calories in Teriyaki Chicken

1. Go Skinless: Use skinless chicken breast instead of thighs for a leaner option.
2. Homemade Sauce: Create your own teriyaki sauce to cut back on sugar and sodium.
3. Grill or Bake: Skip frying and choose grilling or baking for a lighter preparation method.

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