Beef teriyaki

Dinner

Item Rating: 65/100

1 serving (200 grams) contains 300 calories, 25.0 grams of protein, 15.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		352.9
% Daily Value*
Total Fat		17.6 g	22%
	Saturated Fat	5.9 g	29%
	Polyunsaturated Fat	0 g
Cholesterol		82.4 mg	27%
Sodium		941.2 mg	40%
Total Carbohydrates		23.5 g	8%
	Dietary Fiber	1.2 g	4%
	Sugars	11.8 g
protein		29.4 g	58%
Vitamin D		0 mcg	0%
Calcium		23.5 mg	1%
Iron		2.9 mg	16%
Potassium		352.9 mg	7%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

⚠️ Contains trans fat

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 158 cal (42.8%)

Protein: 117 cal (31.8%)

Carbs: 94 cal (25.4%)

About Beef teriyaki

Beef teriyaki is a popular Japanese-inspired dish featuring thinly sliced or cubed beef, marinated and cooked in a tangy-sweet sauce typically made with soy sauce, mirin, sugar, and sake. Commonly served over rice or alongside vegetables, it combines savory and sweet flavors. Nutritionally, beef is a rich source of protein, iron, zinc, and Vitamin B12, all crucial for muscle maintenance, energy production, and red blood cell formation. The teriyaki sauce adds carbohydrates, mainly from sugars, and sodium due to soy sauce. This dish, when balanced with vegetables and whole grains, fits well into a nutrient-dense meal plan.

Health Benefits

• High-quality protein from beef supports muscle repair and growth, providing about 26 grams per 3-ounce serving.
• Rich in iron, beef helps combat iron deficiency anemia by supporting red blood cell production (2.7 mg per 3 ounces of cooked beef).
• Vitamin B12 in beef promotes healthy nervous system function and energy metabolism, supplying over 100% of the daily value in a 3-ounce portion.

Dietary Considerations

Allergens: Contains soy (from soy sauce), gluten (if made with regular soy sauce), alcohol (if sake is used)

Suitable for: High-protein diets, iron-rich diets, non-vegetarian diets

Not suitable for: Vegetarian, vegan, low-sodium diets, gluten-free diets unless made with tamari or gluten-free soy sauce, alcohol-free diets unless sake is omitted

Selection and Storage

Store cooked beef teriyaki in an airtight container in the refrigerator for up to 3–4 days. Reheat gently on the stove or in the microwave to maintain flavor and texture.

Common Questions About Beef teriyaki Nutrition

Is Beef Teriyaki high in protein?

Yes, Beef Teriyaki is high in protein. A typical 3-ounce serving contains about 20-25 grams of protein, depending on the cut of beef and recipe used. This makes it a great option for meeting your daily protein needs, especially for muscle repair and growth.

Can I eat Beef Teriyaki on a keto diet?

Beef Teriyaki can be keto-friendly, but it depends on the recipe. Many teriyaki sauces are high in sugar, which adds carbohydrates. To make it keto-compatible, use a sugar-free teriyaki sauce or make your own using keto-friendly sweeteners such as erythritol or stevia.

What are the health benefits and concerns of eating Beef Teriyaki?

Beef Teriyaki provides high-quality protein, iron, and B vitamins like B12, which support energy production and red blood cell formation. However, traditional recipes can be high in sodium and sugar due to the teriyaki sauce, which may be a concern for those managing blood pressure or blood sugar levels. Choosing low-sodium or low-sugar options can make this dish healthier.

What is a recommended serving size for Beef Teriyaki?

A recommended serving size for Beef Teriyaki is 3-4 ounces of cooked beef, paired with a side of vegetables and possibly a small serving of rice or noodles. This portion provides about 200-300 calories, depending on the preparation, while keeping the meal balanced.

How does Beef Teriyaki compare to Chicken Teriyaki in terms of nutrition?

Beef Teriyaki is generally higher in calories and fat compared to Chicken Teriyaki because of the beef's higher fat content. For example, a 3-ounce serving of Beef Teriyaki may have 200-250 calories, while Chicken Teriyaki typically contains around 150-200 calories per serving. Both are good protein sources, but chicken is leaner, while beef provides more iron and zinc.

Data Sources & Scientific References