How many calories are in 5 oz of teriyaki salmon?

December 10, 2025 •

3 min read

A 5 oz serving of teriyaki salmon can contain anywhere from 260 to over 350 calories, depending heavily on the preparation method and the sugar content of the teriyaki sauce. The delicious sweet and savory glaze adds extra carbohydrates and sugar, distinguishing its caloric content from that of plain salmon.

Quick Summary

The calorie count for 5 oz of teriyaki salmon varies significantly, influenced by the type of salmon, teriyaki sauce recipe, and cooking method. Homemade versions often contain fewer calories than restaurant or pre-packaged options due to a lower sugar content in the glaze. Factors like fat content and cooking oil also play a role in the final caloric total.

Key Points

Variable Calories: A 5 oz serving of teriyaki salmon can range from approximately 260 to over 350 calories, influenced by cooking methods and ingredients.
Sauce is Key: The sugar and oil content in the teriyaki glaze significantly increases the total calorie count, especially in restaurant or pre-packaged meals.
Homemade vs. Store-Bought: Making your own teriyaki sauce allows for better control over sugar and sodium, resulting in a lower-calorie and healthier meal compared to commercial options.
Choose Your Fish Wisely: The type of salmon matters; fattier farmed salmon contains more calories than leaner, wild-caught salmon varieties.
Health Benefits: Despite the added calories from the glaze, teriyaki salmon is still a good source of omega-3 fatty acids and high-quality protein.
Mindful Cooking: Methods like baking, broiling, or light pan-searing are healthier than frying and help keep the calorie count down.

The exact number of calories in a 5 oz serving of teriyaki salmon is not a single, fixed figure. It varies based on several key factors, primarily the type of salmon used, the teriyaki sauce's ingredients, and the method of cooking. While plain, cooked salmon is already a calorie-dense food due to its healthy fats, the teriyaki glaze is the biggest variable, introducing additional calories from sugar and other ingredients.

The Breakdown: What Influences the Calorie Count?

The caloric value of your teriyaki salmon can be influenced by several components working together:

Salmon Type: Farmed Atlantic salmon is typically higher in fat and therefore calories than its wild-caught counterparts, like sockeye or coho salmon. A 5 oz portion of farmed salmon could have 200+ calories on its own, whereas wild salmon might be closer to 150-180 calories.
Teriyaki Sauce: This is the most significant factor. Store-bought sauces often contain high-fructose corn syrup and excess sugar, driving up the calories considerably. A homemade teriyaki sauce, made with soy sauce, mirin, and a natural sweetener like honey or maple syrup, can offer better control over sugar and calorie intake. Some ready-to-cook teriyaki salmon dishes can contain significant amounts of added sugar.
Cooking Method: Frying the salmon in extra oil will increase the calorie count. A pan-seared or grilled salmon will generally be lower in calories than one that is deep-fried. Baking or broiling the salmon is one of the healthiest and lowest-calorie cooking methods.
Added Ingredients: Garnishments like sesame seeds, extra oil, or additional sugar-based sauces can all contribute extra calories. Serving it over rice also adds to the total caloric intake.

An Approximate Calorie Range

Based on various nutritional data, here is a general range for 5 oz of teriyaki salmon:

Store-bought or restaurant teriyaki salmon: Approximately 300 to 350+ calories. These versions often use sweeter sauces with more added sugars and oils.
Homemade teriyaki salmon (light sauce): Approximately 260 to 300 calories. When you control the sauce ingredients, you can significantly lower the sugar and overall calorie content.

Comparing Teriyaki Salmon: Homemade vs. Restaurant

The difference in ingredients and preparation between a homemade meal and a restaurant dish is crucial for understanding the calorie content. A side-by-side comparison reveals where the hidden calories may be lurking.


Feature	Homemade Teriyaki Salmon	Restaurant Teriyaki Salmon
Salmon Type	Often wild-caught, leaner varieties	May use fattier, farmed salmon
Teriyaki Sauce	Homemade with low-sugar ingredients	Often uses high-sugar, pre-made sauces
Cooking Oil	Minimal, healthy oils (e.g., sesame oil)	Potentially more generous use of oil
Serving Size	Precise 5 oz portion	May be larger or have added sides
Caloric Impact	Lower overall calories, customizable	Higher, potentially more sugar and sodium
Control	Full control over every ingredient	Little to no control over preparation

The Health Benefits Beyond Calories

While calories are a key consideration, teriyaki salmon still offers significant nutritional value, especially from the salmon itself. Salmon is celebrated for its high content of omega-3 fatty acids, which are beneficial for heart and brain health. It is also an excellent source of lean protein, which aids in muscle repair and satiety.

How to Create a Healthier Teriyaki Salmon

Here are some tips for making a delicious, yet calorie-conscious teriyaki salmon meal:

Choose the right salmon: Opt for wild-caught varieties when possible to reduce overall fat content.
DIY your sauce: Create your own teriyaki sauce to control sugar and sodium. A simple blend of soy sauce (or tamari), mirin, ginger, and a touch of honey or maple syrup works perfectly.
Watch the oil: Use a small amount of healthy oil, like sesame oil, for pan-searing. Alternatively, bake or broil the salmon to avoid added fats.
Pair smartly: Serve with steamed vegetables and a small portion of brown rice or quinoa instead of a large bed of white rice to balance the meal.
Mind your portions: Stick to a 5 oz serving size to keep calorie intake in check.

Conclusion

In summary, the calorie count for 5 oz of teriyaki salmon is not static but a variable range. The primary driver of this variability is the teriyaki sauce, with restaurant and pre-packaged versions typically having more calories than homemade preparations due to added sugar and oil. By understanding these contributing factors, you can enjoy a delicious and healthy meal that fits your dietary needs. Controlling the sauce ingredients and cooking method are your best tools for managing the final caloric intake of your teriyaki salmon dish.

For more recipes and health information, you can find a wealth of resources on healthy cooking and nutrition online.

Frequently Asked Questions

Plain, baked salmon has fewer calories than teriyaki salmon because the teriyaki sauce adds sugar and potentially extra oil. For example, a 5 oz wild-caught salmon could be around 170-180 calories, while the same portion with teriyaki glaze might be 260-350+ calories depending on the sauce.

Yes, typically farmed salmon has a higher fat content than wild-caught salmon, which results in a higher calorie count per ounce. This difference is consistent whether or not it's prepared with teriyaki sauce.

Yes, absolutely. Homemade teriyaki sauce allows you to control the amount and type of sugar used, helping to reduce the overall calorie and sodium count compared to many store-bought varieties.

To reduce calories, use a lean, wild-caught salmon, make a low-sugar homemade teriyaki sauce, and cook the fish by baking or broiling instead of pan-frying with excessive oil.

For a 5 oz serving, the macronutrient breakdown varies but generally consists of a high percentage of protein and fat, with carbohydrates coming primarily from the teriyaki sauce's sugar content.

Excellent low-calorie side dishes include steamed or roasted vegetables like broccoli or asparagus, a simple green salad, or a modest portion of brown rice or quinoa to add fiber.

The calorie count isn't exact because it's based on variables including the salmon's fat content (farmed vs. wild), the sauce's sugar level (store-bought vs. homemade), and the cooking method (frying vs. baking).