Teriyaki Sauce: Nutritional Value, Benefits and Risks

If you like sauces, don't miss out on the benefits of "teriyaki". This condiment is common in Asian cuisine and contains a high concentration of phytochemicals.
Teriyaki Sauce: Nutritional Value, Benefits and Risks
Saúl Sánchez Arias

Written and verified by the nutritionist Saúl Sánchez Arias.

Last update: 05 May, 2023

Teriyaki sauce is one of the most typical Japanese dressings, with a sweet and salty touch. It can be homemade and has certain health benefits when included in the context of a varied and balanced diet.

We’re going to show you the nutritional value of this item, so that you can check if it fits in your weekly diet. However, we must emphasize that the use of sauces shouldn’t be daily. After all, these condiments considerably increase the calorie content of dishes.

Such an effect could result in a progressive increase in fat weight. Therefore, it would be best to cook with low-fat methods and reserve sauces for special occasions.

Nutritional value of teriyaki sauce

It should be noted that teriyaki sauce has 14 calories per 16-gram serving. 2.5 grams correspond to carbohydrates and only 0.9 grams to proteins.

Lipids are practically negligible in this preparation. However, we’re talking about a condiment that contains a lot of vitamins and minerals. For example, it’s a source of sodium, with about 600 milligrams per tablespoon.

It should also be borne in mind that most of the carbohydrates in teriyaki sauce are free sugars, mostly from honey. Care should be taken with these nutrients, as if you consume them in excess, they could increase the risk of developing type 2 diabetes, especially if you lead a sedentary life. This is evidenced by research published in the journal Current Diabetes Reports.

As for sodium, it should be noted that it may be necessary to limit its consumption in certain circumstances. Especially when cardiovascular pathologies are present. A study published in the Journal of the American Heart Association confirms this.

Teriyaki sauce and salmon.
Salmon goes very well with teriyaki sauce. Together with chicken, they’re two of the recommended meats for preparing dishes with this ingredient.

Benefits and risks of “teriyaki” sauce

The consumption of teriyaki sauce could have a series of health benefits. Perhaps, the most remarkable of all is its phytoestrogen content.

We’re talking about isoflavones, elements that have been shown to offer some protection against the development of some types of cancer. Their intake in women is important, as they’re important substances for the female physiology.

Teriyaki sauce can even favor a lighter digestion, especially when we talk about the versions that have ginger. This element facilitates the processes of absorption of nutrients and reduces the formation of gas in the intestine.

It can even help to alleviate problems such as heartburn or gastroesophageal reflux. and also nausea and vomiting, and dyspepsia.

Finally, we must emphasize that this seasoning is good for boosting immune function. This is due to the presence of garlic, an element that acts as an antimicrobial and can support the body’s defense cells. Its regular presence in the diet is recommended to maintain a good state of health.

Should I be careful with how much I eat?

Among the risks of teriyaki sauce, we should mention the possible weight gain due to a higher calorie intake and the possibility that it won’t fit properly in the diet of people who have metabolic conditions. The latter is due to its sugar content.

Neither will it be good for those who have to limit the presence of sodium in the diet. In this group we include hypertensive patients.

Some salt.
The salt that’s forbidden in hypertensive patients isn’t only the obvious type. They should also limit foods high in sodium.

Have you tried teriyaki sauce yet?

Teriyaki sauce has several essential nutrients. It also contains phytochemicals that can boost immune function and internal physiological efficiency.

For this reason, its consumption is recommended, but always in the context of a varied and balanced diet. After all, it’s essential to maintain a good state of body composition based on the balance of calories.

Finally, keep in mind that with sauces in the diet you have to use moderation. There are different recipes for teriyaki and it can be prepared at home. Generally speaking, it’s advisable to choose one of the versions with ginger, as this ingredient has several positive effects on the body.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Yoshida Y, Simoes EJ. Sugar-Sweetened Beverage, Obesity, and Type 2 Diabetes in Children and Adolescents: Policies, Taxation, and Programs. Curr Diab Rep. 2018;18(6):31. Published 2018 Apr 18. doi:10.1007/s11892-018-1004-6
  • Filippini T, Naska A, Kasdagli MI, et al. Potassium Intake and Blood Pressure: A Dose-Response Meta-Analysis of Randomized Controlled Trials. J Am Heart Assoc. 2020;9(12):e015719. doi:10.1161/JAHA.119.015719
  • Varinska L, Gal P, Mojzisova G, Mirossay L, Mojzis J. Soy and breast cancer: focus on angiogenesis. Int J Mol Sci. 2015;16(5):11728-11749. Published 2015 May 22. doi:10.3390/ijms160511728

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.