Teriyaki bowl

Lunch

Item Rating: 72/100

1 serving (400 grams) contains 550 calories, 25.0 grams of protein, 12.0 grams of fat, and 80.0 grams of carbohydrates.

Nutrition Information

1 cup (236.7g)

Calories		325.4
% Daily Value*
Total Fat		7.1 g	9%
	Saturated Fat	1.8 g	9%
	Polyunsaturated Fat	0 g
Cholesterol		23.7 mg	7%
Sodium		710.1 mg	30%
Total Carbohydrates		47.3 g	17%
	Dietary Fiber	3.0 g	10%
	Sugars	8.9 g
protein		14.8 g	29%
Vitamin D		0 mcg	0%
Calcium		29.6 mg	2%
Iron		1.2 mg	6%
Potassium		355.0 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

Source of Calories

Fat: 63 cal (20.5%)

Protein: 59 cal (19.0%)

Carbs: 189 cal (60.6%)

About Teriyaki bowl

A Teriyaki Bowl typically consists of rice, protein (such as chicken, beef, tofu, or salmon), steamed vegetables, and teriyaki sauce—a Japanese-style glaze made primarily of soy sauce, sake, mirin, and sugar. Originating in Japan, 'teriyaki' means 'glossy grilling,' referring to the shiny coating the sauce provides. This dish is a balanced meal, often high in protein, moderate in carbohydrates, and rich in micronutrients like vitamin C and vitamin K from vegetables, selenium from proteins like chicken or salmon, and manganese from rice. While teriyaki bowls can vary by recipe, the inclusion of lean proteins and vegetables makes it a nutrient-dense option in many cuisines. However, the sauce can be high in sodium and sugar depending on preparation, so portion control is important for those monitoring these nutrients.

Health Benefits

• Rich in protein which supports muscle repair and growth; key sources include chicken, salmon, or tofu.
• Contains vitamin C from steamed vegetables like broccoli or bell peppers, which enhances immune health and skin integrity.
• Provides complex carbohydrates from rice that serve as a sustained energy source.

Dietary Considerations

Allergens: Contains soy (soy sauce), gluten (standard soy sauce), fish (if salmon or fish-based sauce is included), sesame (common additive in teriyaki recipes)

Suitable for: High-protein diets, low-fat diets (with lean protein options), gluten-free diets (if tamari is used instead of soy sauce)

Not suitable for: Low-sodium diets (due to high sodium content in teriyaki sauce), low-sugar diets (if traditional teriyaki sauce is used), vegetarian diets (if animal protein is included without substitution)

Selection and Storage

Store cooked components in airtight containers in the refrigerator for up to 3 days. Ensure sauce is refrigerated and separate from meal components to avoid sogginess during reheating.

Common Questions About Teriyaki bowl Nutrition

How many calories and protein are in a teriyaki bowl?

The calorie and protein content of a teriyaki bowl can vary based on ingredients and portion size. On average, a chicken teriyaki bowl contains around 500-700 calories and provides approximately 30-40 grams of protein per serving, making it a decent source of protein but relatively high in calories if weight loss is a goal.

Can I eat a teriyaki bowl on a keto diet?

A traditional teriyaki bowl is not keto-friendly due to the high carbohydrate content from white rice and the teriyaki sauce, which often includes added sugar. However, you can customize it by using cauliflower rice and a sugar-free teriyaki sauce to make it more suitable for a keto diet.

What are the health benefits of eating a teriyaki bowl?

Teriyaki bowls, especially those with lean protein, such as chicken or tofu, provide essential amino acids for muscle repair and maintenance. Additionally, vegetables in the bowl contribute vitamins, minerals, and fiber essential for healthy digestion. However, the sugar content in traditional teriyaki sauce may be a concern for individuals monitoring their sugar intake.

What is the recommended serving size for a teriyaki bowl?

The recommended serving size for a teriyaki bowl is typically one bowl containing 1 cup of rice, 3-4 ounces of protein, and 1-2 cups of vegetables. Adjust portion sizes depending on your dietary needs and activity level, as larger servings may be higher in calories.

How does a teriyaki bowl compare to other rice bowls like poke or burrito bowls?

A teriyaki bowl generally has higher sugar content due to the sauce, while poke bowls are typically lower in sugar and higher in omega-3 fatty acids from raw fish. Burrito bowls may offer similar calorie ranges but tend to be higher in fat due to added cheese and sour cream. Opting for a lighter teriyaki sauce or customizing ingredients can make it a healthier choice.

Data Sources & Scientific References