Teriyaki Sauce the Magic of Japan: Facts and Recipe

If you are into eating or care about your diet, you might be looking for a condiment that suits your taste or diet. Teriyaki sauce is one option, a sauce with a sweet and salty flavor that could be exactly what you’re after. Teriyaki has a Japanese origin: the word teri means “to shine,” and yaki means “grilled.” As the name suggests, teriyaki sauce is primarily used in grilled foods.

What Makes Teriyaki Sauce Special

You can use it with chicken and seafood as a marinade. Chicken teriyaki is famous worldwide. Moreover, teriyaki sauce works as a dipping and is often used in one of the most popular Japanese dishes called noodles. It’s also frequently used as a meat marinade. Let’s put it this way: teriyaki sauce makes the grilled food shine.

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

Ingredients and 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 up this condiment, such as honey, soy sauce, ground ginger, brown sugar, etc. Depending on the amount of teriyaki sauce you take, its calorie content 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 count will adjust accordingly.

But generally speaking, according to USDA data, one tablespoon of teriyaki sauce (16 g) contains approximately 14 calories. Meanwhile, 100 grams of this sauce provides the following values:

WP Data Tables

As seen, it’s high in sodium, and the calories in teriyaki sauce are primarily from carbs due to honey, sugar, and mirin. It’s not high in fat, as shown; the calories from fat are 0.02, which is a negligible amount. Apart from that, this sauce is high in sodium and thus categorized as a high-sodium food.

The amount of calcium and iron is not insignificant. However, teriyaki sauce lacks essential vitamins, such as vitamin B6, and therefore isn’t a good source of vitamins overall.

If you wish to check the specific nutritional details for smaller amounts, like 16 grams (one tablespoon), you can easily do the math and divide these numbers by 16, or check the USDA website if you’re not into math.

How to Make it at Home

Instead of a store-bought teriyaki sauce, you can easily prepare this sauce at home with just a few ingredients. Here’s a recipe adapted from AllRecipes:

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

Instructions

Step 1

Combine the 1 cup of water, soy sauce, brown sugar, honey, ginger, and garlic powder in a saucepan. Heat over medium, stirring occasionally, until nearly warm—about 1 minute.

Step 2

In a small bowl, mix the cornstarch and ¼ cup cold water, stirring until fully dissolved. Add this mixture to the saucepan.

Step 3

Continue to cook and stir the sauce until it thickens, about 5 to 7 minutes.  If you prefer a sweeter or thicker sauce, feel free to adjust the honey or cornstarch to suit your taste.

Making your own teriyaki sauce is simple, and it lets you control the flavor and consistency just the way you like it. Give it a try—you might just find it’s a better option than store-bought!

Why Teriyaki Sauce Might Be Good for You

Teriyaki sauce includes healthy ingredients, but it also contains carbs derived from simple sugars like honey, and it’s high in sodium, which may not be ideal for everyone. Still, when consumed in small amounts, it generally doesn’t pose any health issues if used once or twice a week.

One of the interesting things about teriyaki sauce is that it might support the immune system because of its garlic content. Garlic is known for its natural antimicrobial properties. Additionally, ginger in this sauce can be a digestive aid, helping to reduce nausea and improving gut health.

Additional Health Benefits:

• Antioxidants: Some of the ingredients in teriyaki sauce, especially honey and ginger, contain antioxidants. Antioxidants help combat free radicals, which can protect the body against cellular damage and reduce the risk of chronic diseases by strengthening the immune system.
• Improved Blood Circulation: Soy sauce contains compounds like polyphenols that can support blood flow and help prevent blood clots. This benefit may contribute to better heart health and reduce the risk of cardiovascular issues.
• Anti-Inflammatory Effects: Ginger and garlic both have anti-inflammatory properties that can help reduce internal inflammation. This benefit can be particularly helpful for managing conditions like arthritis and supporting overall wellness.
• Blood Sugar Control: Although teriyaki sauce contains sugar, the ginger content may help regulate blood sugar levels, which can be beneficial for those with diabetes or insulin resistance. However, moderation is crucial.
• Support for Healthy Skin and Hair: Honey, as a natural humectant, can promote skin and hair health. When combined with other nutrients in teriyaki sauce, it may contribute to a healthier appearance of skin and hair, especially when balanced with a nutritious diet.

Moderation Suggestions

Although teriyaki sauce offers some health benefits, it’s important to consume it in moderation due to its high sodium content. Those concerned about blood pressure should consider using a reduced-sodium or homemade version of this sauce to enjoy its flavors without compromising their health.

Where to buy it

There are plenty of places to buy teriyaki sauce if you’re looking for convenience or specific brands. Amazon is a great option for online shopping, offering a variety of brands and allowing you to get it delivered without leaving home.

For well-known brands, Kikkoman and Lee Kum Kee are reputable choices in the world of sauces and marinades. Kikkoman is known for its authentic Japanese flavors, while Lee Kum Kee offers a range of Asian-inspired options. You can also find other brands to suit your taste and budget.

Whether you’re shopping online or in-store, you have a lot of choices to find a teriyaki sauce that meets your needs.

How to Store 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.

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.

If you’re looking for an even longer storage option, freezing teriyaki sauce is also possible, especially if you want to retain its flavor and quality over time.

Why Teriyaki Sauce is a Great Choice for Bodybuilders

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 who want to lose weight might also find teriyaki sauce appealing.

The point is that it’s a good source of protein and, at the same time, low in calories and fat. Because it adds flavor without extra fat, teriyaki sauce can be a helpful choice for people focused on muscle building or weight loss. If you’re considering teriyaki sauce as part of your diet plan, it’s a good idea to consult with a nutritionist online to make sure it aligns with your dietary goals.

Conclusion

In summary, this sauce is a flavorful addition that brings a sweet and savory taste to a variety of dishes. Whether you’re a bodybuilder, on a weight-loss journey, or simply a food enthusiast, teriyaki can be a versatile choice. And if you enjoy a homemade touch, making it yourself lets you control the ingredients to suit your taste and dietary needs. Ultimately, teriyaki sauce is all about balance. Used mindfully, it can enhance your meals without overpowering your health goals.