How healthy is chicken yakitori?
Is chicken yakitori healthy? Yes, for most people. Chicken yakitori scores 35/100 on the HowHealthyIs Score: 100 g provides 151 kcal, 19 g protein and 34 mg magnesium. Yakitori is bite-sized chicken thigh grilled on skewers, here as negima with pieces of green onion, brushed with a sweet soy tare: high in protein and fairly lean for a grilled meat, with the glaze adding most of the 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 yakitori ranks higher than 35% of them.
Counts in favor (% daily value per 100 kcal)
- Protein25%
- Magnesium5%
- Potassium5%
- Iron5%
- Vitamin C4%
- Vitamin E2%
- Fiber2%
- Calcium1%
- Vitamin A1%
Counts against
- Saturated fat4%
- Added sugars7%
- Sodium20%
Raw NRF9.3: 50 minus 30 = 20. 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 yakitori?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 151 kcal | 121 kcal | |
| Protein | 19 g | 15 g | 30% |
| Carbohydrates | 7.8 g | 6.3 g | 2% |
| Fiber | 0.8 g | 0.6 g | 2% |
| Sugars | 6 g | 4.8 g | |
| Added sugars | 5.3 g | 4.3 g | 9% |
| Fat | 4.7 g | 3.7 g | 5% |
| Saturated fat | 1.1 g | 0.8 g | 4% |
| Omega-3 fats | 0.1 g | 0.1 g | |
| Vitamins | |||
| Vitamin A | 20 µg | 16 µg | 2% |
| Vitamin C | 5 mg | 4 mg | 4% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.5 mg | 0.4 mg | 2% |
| Vitamin K | 59 µg | 47 µg | 39% |
| Vitamin B12 | 0.5 µg | 0.4 µg | 18% |
| Folate | 22 µg | 18 µg | 4% |
| Minerals | |||
| Calcium | 29 mg | 23 mg | 2% |
| Iron | 1.3 mg | 1 mg | 6% |
| Potassium | 337 mg | 269 mg | 6% |
| Magnesium | 34 mg | 27 mg | 6% |
| Zinc | 1.6 mg | 1.3 mg | 12% |
| Sodium | 678 mg | 542 mg | 24% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard chicken yakitori?
We estimate chicken yakitori from this standard recipe (serves 4, about 560 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. SR Legacy has no mirin or sake, so the sweetness of the tare is modeled as sugar. Japanese negi is modeled as scallions. The yield assumes about a quarter of the weight is lost on the grill.
| Ingredient | Amount |
|---|---|
| Boneless chicken thighs, cut into pieces | 500 g |
| Japanese long onion (modeled as scallions) between the chicken | 150 g |
| Soy sauce in the tare glaze | 60 g |
| Sugar in the tare (in place of mirin) | 30 g |
| Oil for brushing the grill | 5 g |
Why is chicken yakitori good for you?
- 47 µg vitamin K in 2 skewers, 39% of the daily value. Vitamin K contributes to normal blood clotting.
- 15 g protein in 2 skewers, 30% of the daily value. Protein contributes to the maintenance of muscle mass.
- 0.4 µg vitamin B12 in 2 skewers, 18% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
Good ways to use it
- Sharing as part of a meal with rice and vegetables
- Ordering shio (salt) skewers instead of tare for less sugar
What should you watch out for?
- The tare glaze is salty and sweet, so repeated basting adds up quickly.
- Skewers of chicken skin (kawa) or meatballs (tsukune) are fattier than plain thigh.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.