Teriyaki chicken is a popular Japanese dish that has gained worldwide recognition for its sweet and savory flavor. The nutritional content of teriyaki chicken can vary depending on the ingredients and cooking methods used. However, a typical serving of teriyaki chicken can provide a range of essential nutrients, including proteins, carbohydrates, and various vitamins and minerals.
Nutritional Breakdown of Teriyaki Chicken
A 3-ounce serving of cooked teriyaki chicken can contain approximately 140-160 calories, with 25-30 grams of protein, 10-12 grams of fat, and 10-12 grams of carbohydrates. The exact nutritional content may vary depending on the specific ingredients and cooking methods used. Some common ingredients used in teriyaki chicken include chicken breast or thighs, teriyaki sauce, soy sauce, sugar, garlic, and ginger.
Macronutrients in Teriyaki Chicken
The macronutrient content of teriyaki chicken includes:
- Protein: 25-30 grams per 3-ounce serving, which is approximately 50-60% of the daily recommended intake.
- Carbohydrates: 10-12 grams per 3-ounce serving, which includes sugars, starches, and dietary fiber.
- Fat: 10-12 grams per 3-ounce serving, which includes saturated, monounsaturated, and polyunsaturated fatty acids.
Micronutrients in Teriyaki Chicken
The micronutrient content of teriyaki chicken includes:
- Vitamin B6: 20-25% of the daily recommended intake per 3-ounce serving, which plays a crucial role in energy metabolism and nerve function.
- Niacin: 40-50% of the daily recommended intake per 3-ounce serving, which is essential for energy metabolism and maintaining healthy skin, hair, and nails.
- Vitamin B12: 10-15% of the daily recommended intake per 3-ounce serving, which is necessary for the production of red blood cells and the maintenance of the nervous system.
- Iron: 10-15% of the daily recommended intake per 3-ounce serving, which is essential for the production of hemoglobin and the maintenance of healthy red blood cells.
- Zinc: 10-15% of the daily recommended intake per 3-ounce serving, which plays a crucial role in immune function, wound healing, and protein synthesis.
Minerals in Teriyaki Chicken
The mineral content of teriyaki chicken includes:
- Sodium: 300-400 milligrams per 3-ounce serving, which is approximately 15-20% of the daily recommended intake.
- Potassium: 400-500 milligrams per 3-ounce serving, which is essential for maintaining healthy blood pressure and promoting bone health.
- Phosphorus: 200-250 milligrams per 3-ounce serving, which plays a crucial role in the formation and maintenance of bones and teeth.
- Magnesium: 20-25 milligrams per 3-ounce serving, which is essential for muscle and nerve function, as well as bone health.
| Nutrient | Amount per 3-ounce serving |
|---|---|
| Calories | 140-160 |
| Protein | 25-30 grams |
| Carbohydrates | 10-12 grams |
| Fat | 10-12 grams |
| Vitamin B6 | 20-25% of the daily recommended intake |
| Niacin | 40-50% of the daily recommended intake |
| Vitamin B12 | 10-15% of the daily recommended intake |
| Iron | 10-15% of the daily recommended intake |
| Zinc | 10-15% of the daily recommended intake |
Is teriyaki chicken a good source of protein?
+Yes, teriyaki chicken is an excellent source of protein, containing approximately 25-30 grams per 3-ounce serving. This makes it an ideal option for individuals looking to increase their protein intake.
Can I make teriyaki chicken healthier by using different ingredients?
+Yes, you can make teriyaki chicken healthier by using different ingredients, such as reducing the amount of sugar in the teriyaki sauce or using leaner cuts of chicken. Additionally, opting for grilled or baked teriyaki chicken instead of fried can help reduce the calorie and fat content.
Is teriyaki chicken a good option for individuals with dietary restrictions?
+Teriyaki chicken can be a good option for individuals with dietary restrictions, depending on the ingredients used. For example, individuals with gluten intolerance can opt for gluten-free teriyaki sauce, while those with dairy intolerance can avoid adding dairy products. However, it’s essential to check the ingredients and cooking methods used to ensure that they align with your dietary needs.
