Part of Japanese cuisine since the 17th century, teriyaki dishes grew in popularity in the United States in the 1960s as more Japanese restaurants opened. This dish is made from any type of meat combined with a teriyaki sauce. Chicken teriyaki served over rice is high in nutrition, but be aware that teriyaki sauce contains a lot of salt.
A traditional Japanese sauce includes rice wine, or sake, but the basic ingredients that define teriyaki sauce are soy sauce, ginger, garlic and brown sugar. Nutritional values are reported from the USDA Nutrient Database for one serving of teriyaki chicken that consists of 1 boneless, skinless chicken breast; 1/3 cup of ready-to-serve, reduced-sodium teriyaki sauce; and 2 cups of cooked long-grain white rice.
Basic Nutrition
One serving of teriyaki chicken has 591 calories and 4 grams of total fat, including 76 milligrams of cholesterol. The dish has 38 grams of protein, giving men 68 percent of their recommended daily value and women 82 percent, according to the Institute of Medicine. The rice provides 3 grams, or about 8 percent of the daily value, of dietary fiber and 82 grams of energy-providing carbohydrates. Even though the teriyaki sauce in this dish is reduced-sodium, it still has 1,330 milligrams. The chicken and rice add another 143 milligrams, for a total sodium content of 1,473 milligrams, or 98 percent of the recommended daily intake of sodium.
Vitamins
Foods that provide 20 percent or more of the recommended daily value of a nutrient are considered to be a good source, according to the Mayo Clinic. Using that guideline, teriyaki chicken is a good source of all the B vitamins except vitamin B-12. This dish delivers 23 percent of the daily value of riboflavin, 83 percent of thiamine and 125 percent of niacin. These three vitamins convert food to energy, keep your skin and hair healthy, and are essential for your nervous system. Teriyaki chicken has 153 percent of the daily value of vitamin B-6 and 67 percent of folate. Both of these vitamins reduce your risk of heart disease by lowering levels of homocysteine in your blood, according to Harvard Health Publications. Folate is also essential for the creation and development of new cells, making it especially important during periods of rapid growth.
Minerals
Teriyaki chicken is a good source of three essential minerals: iron, magnesium and phosphorus. It provides 25 percent of the daily value of magnesium and 77 percent of phosphorus, which are both necessary for bone structure. Men gain 87 percent of their daily value of oxygen-carrying iron, while women get 39 percent. You’ll also get 17 percent of your daily value of potassium, a mineral that’s vital for muscle contraction and nerve transmission. The combination of rice and chicken contributes 124 percent of the trace mineral selenium, which is an antioxidant that also helps regulate thyroid hormones.
References
- USDA Nutrient Database; "Chicken Breast, Meat Only"; NDB No. 05062
- USDA Nutrient Database; "Teriyaki Sauce, Ready-to-Serve, Reduced Sodium"; NDB No.06189
- USDA Nutrient Database; "Rice, Long Grain, Cooked"; NDB No. 20047
- Institute of Medicine: Dietary Reference Intakes
- Harvard Health Publications: Listing of Vitamins and Minerals
- Mayo Clinic: Percent Daily Value -- What Does it Mean?
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