Teriyaki chicken is a popular dish that originated in Japan and has since become a staple in many cuisines around the world. The dish typically consists of marinated chicken cooked in a sweet and savory teriyaki sauce, which is made from a combination of ingredients such as soy sauce, sugar, vinegar, and spices. In addition to its delicious flavor, teriyaki chicken also offers several nutritional benefits, making it a great option for health-conscious individuals. In this article, we will explore 14 teriyaki chicken nutrition benefits explained in detail.
Nutritional Profile of Teriyaki Chicken
Before diving into the nutritional benefits of teriyaki chicken, it’s essential to understand its nutritional profile. A 3-ounce serving of cooked teriyaki chicken contains approximately 140 calories, 3 grams of fat, 25 grams of protein, and 10 grams of carbohydrates. It is also rich in various vitamins and minerals, including vitamin B6, niacin, and selenium. The nutritional profile of teriyaki chicken can vary depending on the ingredients used in the marinade and the cooking method. However, in general, it is considered a lean protein source that can be part of a healthy diet.
High-Quality Protein Source
Teriyaki chicken is an excellent source of high-quality protein, which is essential for building and repairing muscles. The protein in teriyaki chicken is composed of all nine essential amino acids that the human body cannot produce on its own. This makes it an ideal food for athletes, bodybuilders, and individuals who engage in regular physical activity. Protein is also important for maintaining healthy skin, hair, and nails, as well as supporting immune function. With 25 grams of protein per 3-ounce serving, teriyaki chicken can help individuals meet their daily protein needs.
| Nutrient | Amount per 3-ounce serving |
|---|---|
| Calories | 140 |
| Protein | 25g |
| Fat | 3g |
| Carbohydrates | 10g |
| Vitamin B6 | 25% of the Daily Value (DV) |
| Niacin | 45% of the DV |
| Selenium | 25% of the DV |
14 Teriyaki Chicken Nutrition Benefits
In addition to its high-quality protein content, teriyaki chicken offers several other nutritional benefits. Here are 14 teriyaki chicken nutrition benefits explained in detail:
- Rich in Antioxidants: Teriyaki chicken contains antioxidants like vitamin E and beta-carotene, which help protect cells from damage caused by free radicals.
- May Help Lower Cholesterol: The niacin content in teriyaki chicken can help lower cholesterol levels by increasing the levels of high-density lipoprotein (HDL) cholesterol.
- Supports Healthy Bones: Teriyaki chicken is a good source of phosphorus, which is essential for building and maintaining healthy bones.
- May Help Manage Blood Sugar: The protein and fiber content in teriyaki chicken can help regulate blood sugar levels and improve insulin sensitivity.
- Supports Healthy Skin: The vitamin B6 content in teriyaki chicken can help maintain healthy skin, hair, and nails.
- May Help Reduce Inflammation: The antioxidants and polyphenols in teriyaki chicken may help reduce inflammation and improve overall health.
- Supports Healthy Hair and Nails: The protein, vitamin B6, and biotin content in teriyaki chicken can help maintain healthy hair and nails.
- May Help Improve Cognitive Function: The vitamin B6 and niacin content in teriyaki chicken can help improve cognitive function and reduce the risk of age-related cognitive decline.
- Supports Healthy Immune Function: The vitamin B6 and selenium content in teriyaki chicken can help support healthy immune function and reduce the risk of illnesses.
- May Help Reduce Cancer Risk: The antioxidants and polyphenols in teriyaki chicken may help reduce the risk of certain types of cancer, such as colon and breast cancer.
- Supports Healthy Digestion: The fiber content in teriyaki chicken can help regulate bowel movements and prevent constipation.
- May Help Improve Eye Health: The vitamin A and beta-carotene content in teriyaki chicken can help improve eye health and reduce the risk of age-related macular degeneration.
- Supports Healthy Pregnancy: The folate content in teriyaki chicken can help support healthy pregnancy and reduce the risk of birth defects.
- May Help Improve Athletic Performance: The protein and carbohydrate content in teriyaki chicken can help improve athletic performance and reduce muscle soreness after exercise.
Is teriyaki chicken a healthy option for individuals with diabetes?
+Yes, teriyaki chicken can be a healthy option for individuals with diabetes. The protein and fiber content in teriyaki chicken can help regulate blood sugar levels and improve insulin sensitivity. However, it’s essential to choose a recipe that uses a low-sodium teriyaki sauce and to pair it with other nutrient-dense foods to minimize the risk of excessive carbohydrate intake.
Can teriyaki chicken help with weight loss?
+Yes, teriyaki chicken can be a helpful addition to a weight loss diet. The protein content in teriyaki chicken can help increase satiety and reduce hunger, while the fiber content can help regulate bowel movements and prevent constipation. Additionally, the antioxidants and polyphenols in teriyaki chicken may help reduce inflammation and improve overall health, which can also support weight loss efforts.
