Teriyaki chicken calories come to 398 for 1 cup (244 g) and 163 per 100 g, based on cooked chicken with teriyaki sauce. That same cup delivers 62.8 g of protein, which is 126% of the daily value. It also carries 1,764 mg of sodium, or 77% of the daily value, so the salt adds up faster than the calories.
398kcal
1 cup · 244 g, cooked, with teriyaki sauce
63%protein
63 gProtein
4 gCarbs
14.5 gFat
How to burn off 398 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Cooked, with teriyaki sauce · per 244 g
Calories
398 kcal
Protein
63 g
Carbohydrate
4 g
Fat
14.5 g
Saturated fat
3.6 g
Cholesterol
256 mg
Sodium
1764 mg
Potassium
695 mg
Iron
2.1 mg
Source: USDA FoodData Central
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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 October 2026. How we verify our data →
Teriyaki chicken: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 cup (244 g)
398
62.8 g
4 g
14.5 g
1,764 mg
20%
Half breast with sauce (128 g)
209
32.9 g
2.1 g
7.6 g
925 mg
10%
Thigh with sauce (76 g)
124
19.6 g
1.2 g
4.5 g
549 mg
6%
100 g
163
25.7 g
1.6 g
6 g
723 mg
8%
3 × 1 cup (244 g)
1,193
188.3 g
5,292 mg
5 × 1 cup (244 g)
1,989
313.9 g
8,821 mg
One cup is a 398-calorie plate
The default serving is 1 cup (244 g), and it lands at 398 calories, about 20% of a 2,000-calorie day. That is a full restaurant-style scoop of chopped chicken in sauce. A half breast with sauce (128 g) comes to 209 calories, and a thigh with sauce (76 g) is just 124. If you cook at home and plate by the piece, the thigh is the easiest way to keep the number small.
Portions swing the total hard because the food is dense. At 163 calories per 100 g, every extra spoonful counts. Two cups (488 g) reach 795 calories, and three cups (732 g) hit 1,193. A big takeout container can easily hold two cups of chicken before any rice goes in.
Protein scales the same way. The half breast gives 32.9 g, the thigh 19.6 g, and the cup 62.8 g. If you only need a moderate protein hit, a single thigh or half breast covers a lot of ground for a modest calorie cost. Weighing once at home shows you what your usual scoop really is.
Nearly two thirds of the calories are protein
The calorie split is 63% protein, 33% fat and 4% carbs. Per 100 g that means 25.7 g of protein, 6 g of fat and only 1.6 g of carbs. For a dish people think of as sweet and saucy, that is a lean profile. The chicken does most of the work and the sauce adds flavor more than fuel in this USDA row.
Sugar is low here: 1.5 g per 100 g and 3.6 g in a full cup. Saturated fat sits at 1.5 g per 100 g. Fiber is 0, which is expected for meat in sauce. Cholesterol comes in at 105 mg per 100 g, roughly a third of the daily value used on this page.
The takeaway: plain teriyaki chicken behaves like a protein food, not a carb food. Sauces vary, though. A thicker, sweeter restaurant glaze can push the sugar and carb rows higher than the values in this row, so treat these numbers as the baseline for a lightly sauced version.
Sodium is the row to watch
Teriyaki sauce is built on soy sauce, and the numbers show it. Per 100 g the dish carries 723 mg of sodium, 31% of the daily value. A thigh with sauce brings 549 mg (24%), a half breast 925 mg (40%), and a full cup 1,764 mg (77%). One cup uses up most of a day's sodium before you add rice, sides or a second sauce.
Doubling the portion makes it worse fast. Two cups contain 3,528 mg, which is more than a full day's daily value on its own. If you watch sodium, the portion size matters more than the choice between breast and thigh.
The comparison foods show how high teriyaki chicken sits. Salmon teriyaki has 294 mg per 100 g, chicken and broccoli 307 mg, and rice with chicken 353 mg. Teriyaki chicken is more than double each of them gram for gram. Asking for sauce on the side, or using less of it at home, is the simplest lever you have.
Pair it with fiber, not more sauce
Because the chicken brings 0 g of fiber and very few carbs, what you put next to it decides the rest of the meal. Rice is the classic partner and adds most of the carbs. The rice with chicken page shows 17 g of carbs per 100 g against 1.6 g here, so the rice, not the chicken, drives the starch in a bowl.
Vegetables fill the fiber gap without adding much sodium. Steamed broccoli, cabbage, cucumber salad or edamame all work with the flavor. A smaller scoop of rice plus a big pile of vegetables keeps the bowl filling while the chicken still supplies the protein. Potassium sits at 285 mg per 100 g, and vegetables add more on top.
Frozen and packaged versions are common, from Tai Pei Teriyaki Chicken to InnovAsian Teriyaki Chicken Rice Bowl and Hart Asian Kitchen Teriyaki Chicken. Check their labels, since sauce amounts differ by brand. If you eat it often, BodyPal can log a teriyaki chicken plate from a photo so the portion lands in your day without guesswork.
How does teriyaki chicken compare?
Here is teriyaki chicken next to salmon teriyaki, rice with chicken and chicken and broccoli, per 100 g and per usual serving.
Verdict: For the fewest calories pick salmon teriyaki at 129 per 100 g, with 294 mg of sodium instead of 723 mg. For the most protein per bite teriyaki chicken wins at 25.7 g per 100 g, far ahead of rice with chicken at 6.5 g and chicken and broccoli at 9.4 g.
Most popular teriyaki chicken brands in the United States
Packaged products differ in how much rice, sauce and breading they contain, so their label numbers differ from the chicken and sauce above. Source: manufacturer labels / USDA FoodData Central.
Teriyaki chicken FAQs
How many calories are in a cup of teriyaki chicken?
About 398 calories per cup (244 g). A chicken thigh with sauce (76 g) is about 124 calories.
Is teriyaki chicken good for weight loss?
Per 100 g it has 163 calories, 25.7 g protein and 1.6 g carbs. It is salty, with 723 mg sodium per 100 g.
Teriyaki chicken vs salmon teriyaki: which has fewer calories?
Salmon teriyaki has fewer, at 129 calories per 100 g versus 163 for teriyaki chicken.
How much protein is in teriyaki chicken?
About 62.8 g per cup (244 g), or 25.7 g per 100 g. Sugar is low at 1.5 g per 100 g.
How many calories are in a teriyaki chicken bowl?
The chicken alone brings 398 calories per 1 cup (244 g), or 163 per 100 g. The rice, vegetables and any extra sauce in the bowl add on top, so a full bowl runs well above the chicken's number.
How many calories are in teriyaki chicken and rice?
Teriyaki chicken has 163 calories per 100 g, and a mixed rice with chicken dish has 149 per 100 g. A plate of both lands close to those figures per 100 g, so the total mostly depends on how many grams you eat.
Does adding white rice to teriyaki chicken change the carbs much?
Yes. Teriyaki chicken has only 1.6 g of carbs per 100 g, while rice with chicken has 17 g. Almost all the carbs in a teriyaki chicken and rice bowl come from the rice, not the meat or the sauce.
How much sodium is in a teriyaki chicken bowl?
The chicken portion alone carries 1,764 mg of sodium per cup, which is 77% of the daily value. A half breast with sauce has 925 mg. Extra sauce poured over the rice pushes the bowl higher still.
