How many calories are in a chicken teriyaki bowl?
One bowl weighs 340 g and carries 428 calories. Per 100 g the same bowl runs 126 calories, which is low for a hot lunch, because roughly two-thirds of what you are lifting is cooked rice and sauce. The bowl is heavy, not rich. Its sodium, not its calories, is the number that stings.
You'd need to walk about 86 minutes to burn the 428 calories in one bowl (340 g).
How long does it take to burn off 428 kcal of teriyaki bowl?
One bowl (340 g) is 428 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 428 kcal |
|---|---|
| Walking, brisk | 1 hr 26 min |
| Cycling, moderate | 54 min |
| Swimming, moderate | 1 hr 1 min |
| Jogging | 50 min |
| Weight training, moderate | 1 hr 35 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (340 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Chicken teriyaki bowl quick facts
- US servings, from one ounce to a full bowl
- Frozen, half, store-brand and deli bowls
- Sodium is the row to watch
- How does a chicken teriyaki bowl compare?
- Most popular chicken teriyaki bowl brands
- FAQ
Chicken teriyaki bowl quick facts
The numbers below come from SR Legacy record 173339, "Rice bowl with chicken, frozen entree, prepared". It is the one USDA entry for the dish itself rather than for chicken and rice logged separately, and it comes with a household measure people actually recognize: one bowl, 340 g. That is what a search for this food is usually holding — a microwaved tray or a packed deli bowl, lid off, fork in hand.
One caveat worth knowing before you copy the numbers: USDA folds fried, teriyaki, and sweet-and-sour rice bowls into this single record. The agency does not split the three glazes, so a heavily sweetened teriyaki sauce will sit a little above the figure and a plain one a little below.
| Nutrient | Per 100 g | Per 1 bowl (340 g) | % Daily Value |
|---|---|---|---|
| Calories | 126 | 428 | — |
| Total fat | 1.56 g | 5.3 g | 7% |
| Saturated fat | 0.33 g | 1.1 g | 6% |
| Carbohydrate | 22.46 g | 76.4 g | 28% |
| Dietary fiber | 0.7 g | 2.4 g | 8% |
| Total sugars | 4.07 g | 13.8 g | — |
| Protein | 5.65 g | 19.2 g | 38% |
| Sodium | 333 mg | 1132 mg | 49% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Two rows you will see on a package are missing here on purpose: added sugars and trans fat. USDA does not publish either one for this SR Legacy record, so quoting them would mean inventing them. Cholesterol and potassium do exist in the record — a bowl gives 54 mg of cholesterol (18% DV) and 418 mg of potassium (9% DV), which is a respectable potassium number for something that arrives frozen.
US servings, from one ounce to a full bowl
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28 g | 36 kcal |
| Half a bowl | 170 g | 214 kcal |
| 8 oz | 227 g | 286 kcal |
| One bowl, USDA household measure | 340 g | 428 kcal |
| Per 100 g | 100 g | 126 kcal |
Only the 340 g bowl is a USDA household measure. The half bowl, the 8 oz portion and the ounce are our own arithmetic from the USDA 100 g figure, not USDA servings, which is fine for a food this uniform — the rice, chicken and sauce are stirred together, so any scoop looks like the whole.
This is where most food logs go wrong. A bowl is 3.4 times the 100 g reference, so anyone who taps the "100 g" entry and moves on has just undercounted lunch by over 300 calories. Metric weight helps only if you weigh the whole tray. If you eat half and put the rest in the fridge, 214 calories is the honest entry.
Frozen, half, store-brand and deli bowls
| Version | Per 100 g | Typical serving | Calories |
|---|---|---|---|
| Frozen bowl, prepared (USDA reference) | 126 kcal | 1 bowl (340 g) | 428 kcal |
| Half a bowl | 126 kcal | 170 g | 214 kcal |
| Store-brand frozen teriyaki bowl | 113 kcal | 1 bowl (354 g) | 400 kcal |
| Deli bowl on steamed rice | 141 kcal | 1 cup (227 g) | 320 kcal |
The frozen aisle runs slightly lighter per gram than the USDA reference. Oven-roasted chicken teriyaki bowls sold under store labels land at 113 to 116 calories per 100 g, and because their trays are bigger — 354 g rather than 340 g — the finished number still comes out near 400. Bigger box, thinner food, same lunch.
The deli bowl is the interesting outlier. At 141 calories per 100 g it is the densest of the four, since it is chicken and sauce over steamed rice with nothing watery added, yet a 1-cup (227 g) portion adds up to just 320 calories, less than either full bowl on the table. Density and damage are not the same thing. A cup of the richest version costs you 80 calories less than a tray of the lightest.
Half a bowl deserves its own line because it is a real eating pattern, not a rounding exercise. At 214 calories with 9.6 g of protein it stops being a meal and becomes a snack — filling for the weight, thin on protein.
Sodium is the row to watch
One bowl delivers 1,132 mg of sodium: 49% of the FDA Daily Value of 2,300 mg. That is about half a teaspoon of table salt sitting in a lunch that supplies only about 21% of a 2,000-calorie day. Calories and sodium are badly out of step here, and soy-based glaze is the reason.
The protein line runs the other way, and it is easy to misread. Per 100 g the bowl shows a modest 5.65 g, which looks weak next to any piece of plain chicken. Per bowl it is 19.2 g — 38% of the Daily Value, and a solid share of the 5 to 6.5 ounce-equivalents of protein foods MyPlate suggests for most adults. The rice dilutes the per-gram figure; the size of the bowl restores it.
Fat is the quiet win. At 5.3 g total and 1.1 g saturated (6% DV), a teriyaki bowl is one of the leanest hot entrées in the freezer case — the glaze carries sugar and salt, not oil. If you are watching saturated fat against the Dietary Guidelines limit of under 10% of calories, this dish is not the problem. If you are watching sodium, it is.
How does a chicken teriyaki bowl compare?
| Dish | Per 100 g | US serving | Calories |
|---|---|---|---|
| Chicken teriyaki bowl | 126 kcal | one bowl, 340 g | 428 kcal |
| Spanish rice mix, prepared | 125 kcal | 8 oz, 227 g | 284 kcal |
| Rice and vermicelli mix, beef flavor | 129 kcal | 8 oz, 227 g | 293 kcal |
| Lasagna with meat and sauce, frozen | 124 kcal | 8 oz, 227 g | 281 kcal |
Our take: measured per gram these four are effectively the same food — 124 to 129 calories per 100 g, a spread of five. What separates them is protein and portion. The teriyaki bowl carries 5.65 g of protein per 100 g against 3.27 g in the Spanish rice mix and 2.82 g in the vermicelli side, so for the same calories you get roughly twice the protein of a boxed rice dish. Only the frozen lasagna beats it per gram, at 6.63 g, and it does that with almost three times the fat. Pick the teriyaki bowl when you want the calories to come with protein; the difference in your day is the 340 g tray, not the 100 g label.
Most popular chicken teriyaki bowl brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Sushic Chicken Teriyaki Bowl | 141 cal |
| Pinnacle Foods Oven Roasted Chicken Teriyaki Bowls | 116 cal |
| Hawaiian Style Bowls Oven Roasted Chicken Teriyaki Bowls | 113 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Chicken teriyaki bowl FAQs
How many calories are in a chicken teriyaki bowl?
428 calories for a standard 340 g bowl, which works out to 126 calories per 100 g. That total covers the chicken, the rice and the glaze together, as USDA records the dish. Eat half and you are at 214 calories, with the rest keeping in the fridge.
How many calories in a frozen chicken teriyaki bowl?
428 calories for the prepared USDA reference tray of 340 g. Store-brand oven-roasted teriyaki bowls are slightly lighter per gram, at 113 calories per 100 g, but their trays hold 354 g, so a finished bowl still lands at about 400 calories. The gap is small.
How much protein is in a chicken teriyaki bowl?
19.2 g of protein per 340 g bowl, or 38% of the Daily Value. Per 100 g it is only 5.65 g, because cooked rice makes up most of the weight. That is why the bowl looks weak on a per-gram label and respectable once you count the whole serving.
How much sodium is in a teriyaki chicken bowl?
1,132 mg per bowl, which is 49% of the FDA Daily Value of 2,300 mg, or roughly half a teaspoon of table salt. Per 100 g the figure is 333 mg. Almost half a day's sodium arrives with only about a fifth of a day's calories.
Is a chicken teriyaki bowl healthy?
At 428 calories with 19.2 g of protein and only 1.1 g of saturated fat, it is a reasonable lunch on the numbers. The catch is 1,132 mg of sodium and 2.4 g of fiber. If you are watching sodium, pair it with an unsalted vegetable rather than soy sauce.
How many carbs are in a chicken teriyaki bowl?
76.4 g of carbohydrate per 340 g bowl, or 28% of the Daily Value, of which 13.8 g is total sugars from the glaze. Per 100 g that is 22.46 g. Fiber is low at 2.4 g, since white rice, not vegetables, supplies most of the carbohydrate.
How many calories in chicken teriyaki without rice?
428 calories is still the only defensible number, because the USDA record covers the assembled bowl and does not split the chicken from the rice. Skipping the rice clearly removes most of the 76.4 g of carbohydrate, but USDA publishes no separate figure for the chicken alone in this entrée.
What is a serving size for a teriyaki chicken bowl?
One bowl of 340 g is the USDA household measure, at 428 calories. Half a bowl is 170 g and 214 calories, and 8 oz of it is 227 g and 286 calories. Deli versions sold by the cup are 227 g, which comes to 320 calories.
Similar foods
- Egg Foo Yung — 108 cal per patty
- Snow Cone — 256 cal per snow cone
- Chicken Chow Mein — 288 cal per cup
- Half And Half — 20 cal per tbsp
- Shrimp Lo Mein — 242 cal per cup
- Olive — 26 cal for 5 large olives
Count it without the math
Point the camera at the bowl and BodyPal counts the chicken, the rice and the glaze for you.
