How healthy is chicken teriyaki with rice?
Is chicken teriyaki with rice healthy? Yes, for most people. Chicken teriyaki with rice scores 22/100 on the HowHealthyIs Score: 100 g provides 159 kcal and 10 g protein. Chicken teriyaki is pan-glazed chicken thigh in a soy and sugar sauce, served over rice: a balanced plate of protein and starch, with the glaze adding sugar and salt. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Chicken teriyaki with rice ranks higher than 22% of them.
Counts in favor (% daily value per 100 kcal)
- Protein13%
- Magnesium3%
- Iron2%
- Potassium2%
- Vitamin E1%
- Calcium1%
- Fiber0%
- Vitamin C0%
- Vitamin A0%
Counts against
- Saturated fat2%
- Added sugars3%
- Sodium7%
Raw NRF9.3: 23 minus 12 = 11. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in chicken teriyaki with rice?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 159 kcal | 604 kcal | |
| Protein | 10 g | 38 g | 77% |
| Carbohydrates | 22 g | 84 g | 31% |
| Fiber | 0.1 g | 0.5 g | 2% |
| Sugars | 2.1 g | 8 g | |
| Added sugars | 2 g | 7.8 g | 16% |
| Fat | 2.9 g | 11 g | 14% |
| Saturated fat | 0.6 g | 2.2 g | 11% |
| Omega-3 fats | 0.1 g | 0.4 g | |
| Vitamins | |||
| Vitamin A | 3.5 µg | 13 µg | 1% |
| Vitamin C | 0.4 mg | 1.6 mg | 2% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.2 mg | 0.9 mg | 6% |
| Vitamin K | 4.3 µg | 16 µg | 14% |
| Vitamin B12 | 0.3 µg | 0.9 µg | 40% |
| Folate | 5 µg | 19 µg | 5% |
| Minerals | |||
| Calcium | 12 mg | 45 mg | 3% |
| Iron | 0.7 mg | 2.6 mg | 14% |
| Potassium | 146 mg | 556 mg | 12% |
| Magnesium | 21 mg | 78 mg | 19% |
| Zinc | 1 mg | 3.8 mg | 35% |
| Sodium | 266 mg | 1011 mg | 44% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard chicken teriyaki with rice?
We estimate chicken teriyaki with rice from this standard recipe (serves 4, about 1220 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. SR Legacy has no mirin or sake, so the sweetness is modeled as sugar.
| Ingredient | Amount |
|---|---|
| Boneless chicken thighs | 500 g |
| Soy sauce | 50 g |
| Sugar (in place of mirin) | 25 g |
| Ginger | 10 g |
| Garlic | 6 g |
| Oil for the pan | 10 g |
| Short-grain rice | 300 g |
| Water absorbed by the rice | 420 g |
| Scallions | 15 g |
| Sesame seeds | 5 g |
Why is chicken teriyaki with rice good for you?
- 38 g protein in 1 plate, 77% of the daily value. Protein contributes to the maintenance of muscle mass.
- 0.9 µg vitamin B12 in 1 plate, 40% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 3.8 mg zinc in 1 plate, 35% of the daily value. Zinc contributes to the normal function of the immune system.
Good ways to use it
- A quick weeknight dinner
- Serving with steamed broccoli or a cucumber salad
What should you watch out for?
- Takeout teriyaki sauce is often thick with sugar and poured generously.
- Without vegetables on the side, the plate is mostly rice and chicken.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.
How does chicken teriyaki with rice compare?
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- Compare with any food