Teriyaki chicken is a popular Japanese-inspired dish that has gained worldwide recognition for its unique flavor and tender texture. The dish typically consists of marinated chicken cooked in a sweet and savory teriyaki sauce, served with steamed vegetables and rice. When it comes to nutrition, teriyaki chicken can be a healthy option if prepared and consumed in moderation. In this article, we will delve into the nutritional facts of teriyaki chicken and explore its healthy benefits.
Nutritional Breakdown of Teriyaki Chicken
A 3-ounce serving of teriyaki chicken contains approximately 140 calories, 3 grams of fat, 25 grams of protein, and 10 grams of carbohydrates. The dish is also rich in essential vitamins and minerals, including niacin, vitamin B6, and selenium. The teriyaki sauce, made from a combination of soy sauce, sugar, and vinegar, adds a significant amount of sodium to the dish, with a single serving containing around 400 milligrams. However, it is worth noting that the nutritional content can vary greatly depending on the ingredients and cooking methods used.
Macronutrient Composition
The macronutrient composition of teriyaki chicken is relatively balanced, with a high protein content and moderate amounts of fat and carbohydrates. The protein content comes from the chicken breast or thighs, while the fat content is primarily derived from the teriyaki sauce and any added oils. The carbohydrates in the dish come from the sugar in the teriyaki sauce and any accompanying sides, such as rice or noodles. A breakdown of the macronutrient composition is as follows:
| Macronutrient | Amount (per 3-ounce serving) |
|---|---|
| Protein | 25 grams |
| Fat | 3 grams |
| Carbohydrates | 10 grams |
Health Benefits of Teriyaki Chicken
Teriyaki chicken can be a healthy addition to a balanced diet due to its high protein content and rich antioxidant profile. The antioxidants present in the dish, such as vitamin E and beta-carotene, can help protect against cell damage and reduce the risk of chronic diseases, such as heart disease and cancer. The protein content in teriyaki chicken can also help with muscle growth and repair, making it a popular choice among athletes and fitness enthusiasts.
Comparative Analysis with Other Protein Sources
When compared to other protein sources, teriyaki chicken is relatively low in saturated fat and high in protein. A 3-ounce serving of teriyaki chicken contains less saturated fat than a similar serving of beef or pork, but more than a serving of fish or tofu. The protein content in teriyaki chicken is also comparable to that of other lean protein sources, such as chicken breast or turkey breast. A comparative analysis of the nutritional content of different protein sources is as follows:
| Protein Source | Calories (per 3-ounce serving) | Protein (per 3-ounce serving) | Saturated Fat (per 3-ounce serving) |
|---|---|---|---|
| Teriyaki Chicken | 140 | 25 grams | 1 gram |
| Grilled Chicken Breast | 110 | 26 grams | 1 gram |
| Beef (80/20 lean to fat ratio) | 200 | 22 grams | 6 grams |
| Fish (salmon) | 180 | 20 grams | 1 gram |
Is teriyaki chicken a good source of fiber?
+Teriyaki chicken is not a significant source of fiber, with a single serving containing less than 1 gram of dietary fiber. However, accompanying sides, such as steamed vegetables or brown rice, can provide a good amount of fiber.
Can teriyaki chicken be a part of a low-sodium diet?
+While teriyaki chicken can be high in sodium due to the soy sauce and teriyaki sauce, it is possible to make a low-sodium version by using low-sodium soy sauce and reducing the amount of sauce used. Additionally, serving the dish with low-sodium sides, such as steamed vegetables or brown rice, can help balance out the sodium content.
In conclusion, teriyaki chicken can be a healthy and nutritious addition to a balanced diet when prepared and consumed in moderation. By understanding the nutritional content and making informed choices, individuals can enjoy the unique flavor and texture of teriyaki chicken while maintaining a healthy lifestyle.
