Teriyaki Sauce the Magic of Japan: Facts and Recipe

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This article has been reviewed by certified personal trainer Ronaldo Brito scientifically and practically.

If you are into eating or care about your diet, you might be looking for a condiment that suits your taste or diet. There is this, let’s say, sauce with a sweet and salty flavor called teriyaki.

 Teriyaki has a Japanese origin and the word teri means to shine, and yaki means grilled. As the name shows, it’s primarily used in grilled foods. Besides, you can use it with chicken and seafood as a marinade. Chicken teriyaki is famous worldwide. Moreover, you can use it as a dipping. It’s also used a lot in one of the most famous Japanese dishes called noodles. Besides, it’s used a lot as a meat marinade. Let’s put it this way. It makes the grilled food shine.

 Its primary ingredients are soy sauce, honey, and mirin- a sweet Japanese rice wine. That’s why it has this contrasting flavor. It contains other ingredients based on different recipes. This article will go through the facts and details about teriyaki sauce.

Nutritional facts

 We are going to talk about the recipe in detail. But since we want to discuss the facts and information about this marinade, let’s take a quick look at its components.

 Many ingredients make this condiment, such as honey, soy sauce, ground ginger, brown sugar, etc. Depending on the amount of teriyaki dressing you take, its calorie will vary. 

 Also, you might want to make it on your own. Since you might not know the exact amounts or wish to change the ingredients and the parts according to your taste, the calorie again will adjust.

 But generally speaking, according to USDA, one tablespoon of teriyaki sauce (16 g) contains approximately 14 calories. While 100 grams of this dipping contains 89 calories. Here are some details of the label;

100 g

·        Calories                                                 89 kcal

·        Protein value                                         5.93 g

·        Fat value                                               0.02 g

·        Carbs value                                          15.6 g

·        Sodium value                                        3830 mg

·        Iron value                                              1.7 mg

·        Calcium value                                        25 mg                                 

 As seen, it’s high in sodium, and calories in teriyaki sauce are primarily from carbs since it has honey, sugar, and mirin. It’s not high in fat, as shown. Calories from fat are 0.02, which is a negligible amount. Apart from that, this dipping is high in sodium. Consequently, it’s categorized as a high-sodium food.

 As shown, the amount of calcium and iron is not insignificant. Another point is that there are no essential vitamins such as vitamin B6 in this marinade. Therefore, it’s not a good source of vitamins.

 To know the details of 16 g or one tablespoon of teriyaki sauce, you can easily do the math and divide these numbers by 16, or you can check out the website of USDA if you are not into math.

Health benefits

 It has healthy ingredients, but it contains carbs derived from simple sugars such as honey. Moreover, it has a lot of sodium, which is not healthy. Even though it’s not unhealthy if consumed in small amounts, it won’t harm you if used once or twice a week.

 The fascinating fact about teriyaki sauce is that it may improve the immune system since it contains garlic. Also, ginger in this condiment can boost your digestive system.

How to make teriyaki sauce

 Instead of a store-bought teriyaki sauce, you can easily prepare this sauce on your own. This recipe has been taken from www.allrecipes.com. Before we go through the recipe, we need to know the ingredients in teriyaki sauce. Here they are;

Ingredients in teriyaki sauce

·        1 cup of water

·        ¼ cup of soy sauce

·        five teaspoons of packed brown sugar

·        one tablespoon honey, or more to taste

·        ½ teaspoon ground ginger

·     ¼ teaspoon garlic powder

·     two tablespoons of cornstarch

·     ¼ cup of cold water


Step 1

 Combine 1 cup of water, soy sauce, brown sugar, honey, ginger, and garlic powder in a saucepan. Cook until nearly heated through, about 1 minute.

Step 2

 Mix cornstarch and 1/4 cold water in a cup; stir until dissolved. Add to the saucepan. Cook and stir the condiment until thickened, 5 to 7 minutes.

As you see, it’s pretty easy to make your delicious teriyaki sauce. Don’t hesitate to make it and you’ll love it.

You can make teriyaki sauce and use it with different foods.

How to keep it

 The main ingredient of teriyaki sauce is soy sauce, so it should be stored just as you keep soy sauce.

 A fridge is the best place to keep it, especially after opening the bottle. If you do so, you can keep it longer. Plus, it will keep its flavor and taste better and longer when frozen.

 It should be kept in a cool, dry place, so you can store it in the cabinet at room temperature if you want. Don’t forget that it must be kept away from heat and sunlight.

Where to buy it

 There are lots of places from which you can buy the dressing. Amazon is one of the most authentic websites that supply this condiment with high quality. Click on the link and get your delicious teriyaki sauce. For instance, Kikkoman and Lee Kum Kee are well-known brands in this dressings industry, but you can choose any brands you want. Have your teriyaki dressing delivered as soon as possible without leaving the house.

It might be appealing to bodybuilders and trainees

 When you have an extreme diet, at least you want something as a dressing to add taste to your meals. Bodybuilders are no exception. They might want to give this dressing a try. Apart from bodybuilders, some people want to lose weight, and the marinade can appeal to them.

The point is that it’s a good source of protein. At the same time, it’s low on calories and has a little fat. Therefore, if your trainer or nutritionist recommends it, it can be taken as a marinade or dipping.


Is teriyaki sauce healthy?

 We cannot say that it’s downright unhealthy. It’s high in sodium, and high amounts of this substance can cause a problem.

 On the other hand, it has noticeable amounts of iron, protein, and calcium suitable for the body.

Does it contain a lot of carbs?

 100 g of this condiment has 15.6 g of carbs, which is a considerable amount, so we can say it’s high in carbs.

Does it contain protein?

 One hundred grams of this marinade contain 5.93 g of protein, which is not a negligible amount. Of course, if you want to try chicken teriyaki, you’ll receive more protein as chicken is a good source of protein.

Does it contain iron?

 100 g of this dressing contains 1.7 mg of iron, which is a noticeable amount, so it can be considered a good source of iron.

Is it reasonable to make teriyaki sauce to lose weight?

 We can’t say it’s very healthy as it’s high in sodium. But if you don’t go to the extreme when it comes to taking this dressing, or if you take diet teriyaki or healthy teriyaki which has been prepared in another way containing fewer calories, you can use this dipping and dip your low-calorie snacks or meals in it.

Is it good for bodybuilding?

 It doesn’t have much fat, so it is suitable for bodybuilding. It’s high in carbs and sodium, though. But the point is bodybuilders need protein, and they should avoid fat to build muscles. So, you can consider this dressing for bodybuilding and weight loss training as a dressing—the best thing to consult with your nutritionist or trainer before using this marinade.


1.   https://www.allrecipes.com/recipe/259887/simple-teriyaki-sauce/

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