Is Chicken Teriyaki Healthy?

Chicken teriyaki is a dish made with grilled or pan-seared chicken coated in a teriyaki sauce. Traditional teriyaki sauce usually includes soy sauce, sugar, mirin (a sweet rice wine), and sometimes ginger and garlic.

Chicken itself is a lean protein, especially if it’s skinless chicken breast, which is low in saturated fat and rich in high-quality protein. Protein helps build muscle, supports your immune system, and keeps you feeling full. If it’s made with skinless chicken thighs, it has a little more fat, but it’s still a healthy protein option.

But it’s not the chicken itself that determines if chicken teriyaki is healthy. When you ask, “Is teriyaki chicken healthy?”, remember that it’s the sauce it’s smothered in that determines how healthy the dish is.

Teriyaki sauce is what gives the dish its sweet and salty flavor. Although the sauce certainly makes the dish, store-bought or restaurant-style sauces often contain added sugar and other sweeteners, as well as high amounts of sodium.

The American Heart Association® recommends limiting added sugar and sodium to protect heart health. Many restaurant portions of chicken teriyaki can contain more than half a day’s recommended sodium intake in one meal. This dish can also contain a lot of added sugar, which isn’t ideal if you’re trying to manage your weight, have diabetes, or simply want to follow recommended dietary guidelines to keep added sugar to a minimum.

There’s no need to skip eating chicken teriyaki just because some versions may contain a lot of sodium or sugar. This takeout favorite can be part of a balanced diet when:

• It’s made with skinless chicken breast
• The sauce is used lightly
• The sugar content is reduced
• It’s served with steamed vegetables
• It’s paired with brown instead of white rice
• Portions are kept in check

Homemade versions tend to be healthier because you can control the ingredients. Using low-sodium soy sauce, reducing added sugar, and adding fresh garlic and ginger can improve the overall nutrition profile while keeping the dish flavorful.

Chicken provides lean protein, and when combined with vegetables like broccoli, carrots, or snap peas, it becomes a more nutrient-dense meal. This adds fiber, vitamins, and minerals, which support heart health and digestion.

One option to enjoy the flavors you love is to make this healthier fun-food version that combines the slightly sweet-salty taste of teriyaki-enhanced chicken with a delicious peanut dipping sauce. This Chicken Teriyaki with Peanut Sauce can satisfy your cravings in a healthier way and works great as an appetizer, light meal, or party favorite.

Chicken teriyaki becomes less healthy when:

• The portion size is very large
• The sauce is thick and sugary
• It’s served with a large scoop of white rice
• There are no vegetables included

Large restaurant portions can add up quickly in calories, carbohydrates, sodium, and sugar. Eating high-sodium meals regularly may increase the risk of high blood pressure. The sweet sauce and refined rice can also cause blood sugar spikes.

If you love the flavor of chicken teriyaki, there’s no reason to give it up. Here are a few tips from Health eCooks dietitians that can make it healthier:

• Ask for sauce on the side
• Enjoy with lots of steamed vegetables
• Split large portions
• Make it at home with low-sodium soy sauce
• Use less sugar or just a small amount of honey

Small adjustments can turn chicken teriyaki into a more balanced, heart-conscious meal.

Here are answers to some other common questions about the healthfulness of this popular dish.

Is chicken teriyaki healthy for weight loss?

It can be. The lean protein in chicken helps you feel full, which may support weight management. However, large portions and sugary sauces can increase calories. Choosing smaller portions, using less sauce, and enjoying with more steamed vegetables makes it more weight-loss friendly.

Is chicken teriyaki high in sodium?

It often is. Traditional soy sauce is high in sodium and many restaurant versions contain significant amounts. If you’re making it at home, using low-sodium soy sauce and less soy sauce overall can help reduce the sodium content.

Is chicken teriyaki healthier than fried chicken?

Chicken teriyaki is typically lower in fat than fried chicken because it contains less oil, especially if the chicken is grilled. However, chicken teriyaki is usually higher in sugar and sodium, so it’s a bit of a tradeoff as to how healthy these two dishes are.

Can people with diabetes eat chicken teriyaki?

You may be able to fit this dish into a diabetes-friendly diet with a few tweaks. Since the sweet sauce and white rice can raise blood sugar, using less of each can help manage carbohydrate intake. Ask for sauce on the side, or better yet, make homemade chicken teriyaki with less added sugar. Substituting brown rice for white rice and adding more vegetables also helps raise the fiber content, which can help keep blood sugar steadier.

Is homemade chicken teriyaki healthier than takeout?

Cooking chicken teriyaki at home allows you to control the sugar, sodium, and fat it contains so you can make it healthier than takeout. But it’s only better for you if you take steps to use less oil, soy sauce, and added sugar and keep portions in check.