Teriyaki chicken is a popular dish that combines the savory flavor of chicken with a sweet and tangy glaze, making it a common choice for a protein-focused meal. Understanding the protein content in this dish is important for anyone monitoring their nutritional intake for muscle maintenance or general health. The amount of protein can vary significantly based on the cut of chicken used and the preparation method.
Standard Protein Content in Teriyaki Chicken
Teriyaki chicken is recognized as a high-protein food, primarily due to the chicken itself. A typical 100-gram serving of prepared Teriyaki chicken, especially one using leaner cuts, generally contains between 20 and 25 grams of protein.
This substantial protein quantity contributes significantly to satiety, helping a person feel full for longer after a meal. The raw amount of protein in a standard serving can represent a large portion of an average adult’s daily requirement. The exact protein value will shift depending on the specific recipe and the ratio of meat to sauce, but the chicken remains the primary source.
How the Cut of Chicken Changes Protein Levels
The choice between white meat and dark meat introduces the largest variation in the final protein count of the teriyaki dish. Chicken breast, considered white meat, is the leanest cut and provides the highest protein concentration per gram. A 100-gram portion of cooked, skinless chicken breast typically yields around 31 grams of protein.
Chicken thigh, or dark meat, contains a slightly lower protein density, offering approximately 24 to 26 grams of protein per 100 grams. Thigh meat naturally contains more fat, which changes the overall macronutrient profile and contributes to a juicier texture and richer flavor. A serving made with thighs will contain more fat and fewer grams of protein compared to an identical weight serving made with breast meat.
Nutritional Impact of the Teriyaki Sauce
While the chicken supplies the protein, the teriyaki sauce is responsible for the dish’s flavor profile and its non-protein nutritional content. The sauce is traditionally made with soy sauce, mirin (sweet rice wine), and sugar or honey, resulting in high levels of sodium and added sugars. A single tablespoon of commercial teriyaki sauce can contain more than 600 milligrams of sodium.
This sodium content can account for a large percentage of the daily recommended limit. The sauce also contributes sugar, often two to ten grams per tablespoon, which increases the carbohydrate count of the meal. Preparation also matters, as a heavily glazed dish will absorb more sauce, raising the sugar, sodium, and total calorie count compared to a lightly marinated and grilled version.
Fitting Teriyaki Chicken into Daily Protein Goals
Teriyaki chicken serves as an effective way to meet protein requirements. The Recommended Dietary Allowance (RDA) for an average adult is 0.8 grams of protein per kilogram of body weight per day. For a person weighing 150 pounds (68 kilograms), this translates to approximately 54 grams of protein daily. A single, large serving of teriyaki chicken can easily provide half or more of this baseline requirement.
Active individuals and older adults often have higher protein needs, ranging from 1.0 to 1.5 grams per kilogram of body weight. To incorporate teriyaki chicken mindfully, manage the high sodium and sugar by pairing it with fiber-rich sides like steamed vegetables or brown rice. Opting for a preparation made with chicken breast and asking for the sauce to be served on the side allows for better control over the non-protein components.