How many calories are in 4 oz of teriyaki chicken breast?

November 23, 2025 •

3 min read

A 4-ounce serving of commercially prepared teriyaki chicken breast can contain anywhere from 140 to 174 calories, depending on the brand and amount of sauce. The exact number of calories in 4 oz of teriyaki chicken breast is not fixed and depends heavily on preparation, sauce ingredients, and cooking method.

Quick Summary

The calorie count for a 4-ounce portion of teriyaki chicken breast varies significantly based on preparation. Commercial versions generally contain 140-174 calories, while homemade versions offer more control over sugar and sodium. Key factors like teriyaki sauce, cooking method, and whether skin is included all impact the final nutritional profile.

Key Points

Variable Calories: The calories in 4 oz of teriyaki chicken breast are not fixed, ranging from approximately 140-174 for many commercial options, and vary even more with homemade recipes.
Sauce is Key: The sugar and sodium content of teriyaki sauce is a primary factor influencing the total calories. Store-bought sauces often contain more sugar and salt than homemade versions.
Cooking Method Matters: Grilling or baking chicken is a leaner option than pan-frying, which adds calories through cooking oil or butter.
Homemade Control: Making your own teriyaki chicken allows you to control ingredient quality, portion size, and the amount of sugar and sodium.
Lean Protein Source: Even with teriyaki sauce, 4 oz of chicken breast provides a significant amount of lean protein, beneficial for muscle repair and satiety.

Calorie Breakdown for Teriyaki Chicken Breast

The total calories in a 4 oz serving of teriyaki chicken breast are a sum of the calories from the chicken breast itself and the teriyaki sauce. A 4 oz (113g) boneless, skinless, cooked chicken breast contains approximately 187 calories, mostly from protein. Teriyaki sauce, on the other hand, adds carbohydrates and sugar. A single tablespoon of standard teriyaki sauce can add 15-35 calories, mainly from sugar. Therefore, the total calorie count is not a single number but a range. For example, a 4 oz cooked chicken breast with 1-2 tablespoons of sauce could be between 200 and 260 calories.

Factors Affecting the Calorie Count

Teriyaki Sauce

Sugar Content: Many store-bought teriyaki sauces are high in sugar. One brand might use high-fructose corn syrup, while another uses honey or brown sugar. Homemade sauces allow for sugar substitutes or reduced amounts, significantly lowering calories.
Thickening Agents: Some sauces are thickened with cornstarch or other flours, which adds carbohydrates and calories. A thinner, less-thickened sauce will generally have a lower calorie density.

Cooking Method

Grilling: This is one of the leanest ways to cook chicken. It adds very little to no fat and keeps the calorie count low.
Pan-Frying: Cooking in a pan often involves added oil or butter, which increases the fat and overall calories. Even a single teaspoon of oil can add 40 calories.
Baking: Baking teriyaki chicken is a healthy method that requires minimal added fat, similar to grilling.

Cut of Chicken

White Meat vs. Dark Meat: Breast meat (white meat) is naturally leaner than thigh meat (dark meat). While this article focuses on chicken breast, opting for the leaner cut is a simple way to keep calories down.
With or Without Skin: Teriyaki chicken with the skin on will have a significantly higher fat and calorie content compared to skinless preparations.

Homemade vs. Commercial Teriyaki Chicken

Making your own teriyaki chicken at home offers unparalleled control over the ingredients and nutritional content. Many commercial and restaurant versions, while convenient, are loaded with excess sugar and sodium.

Advantages of Homemade Teriyaki Chicken

Control Calories: You can measure exactly how much sauce and oil you use. A simple, low-sugar homemade teriyaki sauce can save you dozens of calories per serving.
Reduce Sodium: Store-bought teriyaki sauce is notoriously high in sodium. Homemade versions can use low-sodium soy sauce and other flavorings to dramatically cut down on salt intake.
Fresher Ingredients: Making sauce from scratch with fresh ginger, garlic, and high-quality soy sauce and honey can improve the flavor and nutritional value.

How to Calculate Calories for a Homemade Version

Start with the base chicken calories: A 4 oz portion of cooked, boneless, skinless chicken breast is approximately 187 calories.
Add sauce calories: Estimate the amount of sauce you use. For example, a single tablespoon of homemade sauce made with low-sodium soy sauce and honey might be around 15 calories.
Account for cooking oil: If you use a teaspoon of oil for pan-frying, add around 40 calories.

This simple calculation provides a much more accurate calorie count than relying on a general estimate.

Comparison Table: Calorie Variations


Feature	Commercial Teriyaki Chicken Breast (4 oz)	Homemade Teriyaki Chicken Breast (4 oz)
Calorie Range	140–220 calories (varies by brand and sauce)	190–240 calories (easily adjustable)
Sodium	Often high, 460–829mg or more	Controlled, can be very low with low-sodium soy sauce
Sugar	Varies widely, can be high due to commercial sauces	Controlled, can be reduced or substituted for healthier options
Fat	3–6 grams or more depending on prep	Minimal, especially when grilled or baked, can be controlled
Flexibility	Limited ingredient customization	Full control over all ingredients and nutritional values

Conclusion

The calories in 4 oz of teriyaki chicken breast can range significantly, but a good estimate for a standard commercially prepared portion is typically between 140 and 174 calories. The most significant variables influencing this number are the teriyaki sauce recipe, the cooking method, and whether skin is included. To maintain better control over your nutritional intake, preparing teriyaki chicken at home is recommended. By using low-sodium soy sauce and minimizing added sugars, you can create a delicious and healthy meal that is lean, high in protein, and lower in calories than many restaurant or pre-packaged alternatives.

For more healthy chicken recipes, visit The Modern Proper, which features a range of culinary inspiration.

Frequently Asked Questions

Homemade teriyaki chicken typically has fewer calories, sugar, and sodium than store-bought or restaurant versions because you can control the ingredients. Using low-sodium soy sauce and natural sweeteners can significantly reduce the calorie count.

Yes, it can be a healthy meal, especially when using a lean chicken breast, a low-sugar sauce, and a healthy cooking method like grilling or baking. It provides lean protein while being relatively low in fat.

Yes, sesame oil, like any oil, is calorie-dense. A teaspoon of sesame oil contains about 40 calories. While a small amount for flavor won't drastically change the total, it does add to the overall calorie and fat content.

A 4 oz serving of teriyaki chicken breast contains a high amount of protein, typically around 22-25 grams, depending on the specific preparation and sauce.

Yes, you can easily make a low-sugar teriyaki sauce at home by replacing traditional brown sugar with healthier alternatives like honey or maple syrup and adjusting the amount to your taste.

The best methods are grilling, baking, or pan-searing with minimal oil. These techniques help preserve the chicken's leanness and avoid adding unnecessary fat and calories.

Cooking methods that require added fats, like pan-frying, will increase the calorie count. In contrast, grilling or baking on a rack allows excess fat to drip away, resulting in a lower calorie meal.