How Many Calories Are in 8 oz of Teriyaki Salmon?

December 11, 2025 •

3 min read

An 8 oz serving of teriyaki salmon from a restaurant like Teriyaki Madness contains approximately 300 calories. However, the total number of calories can vary significantly depending on the amount of sauce used, the cooking method, and the specific cut of salmon.

Quick Summary

The calories in an 8 oz portion of teriyaki salmon range widely, from around 300 to over 500, influenced by the sauce's sugar content, how it's prepared, and the type of salmon used. The calorie difference between homemade and restaurant versions can be substantial due to varying ingredients.

Key Points

Calorie Range: An 8 oz serving of teriyaki salmon can range from approximately 300 to over 500 calories, depending on preparation.
Sauce is Key: The sugar and sodium content in the teriyaki sauce is the most significant factor affecting the final calorie count.
Homemade vs. Restaurant: Homemade teriyaki salmon typically offers better control over calories by allowing for a low-sugar sauce and minimal oil.
Cooking Method Matters: Baking or grilling adds fewer calories than pan-frying, which requires more oil.
Protein and Omega-3s: Regardless of calorie count, teriyaki salmon is a strong source of lean protein and heart-healthy omega-3 fatty acids.
Accurate Calculation: The most precise calorie count comes from measuring all ingredients, including salmon, sauce, and added oils.

Factors Affecting Calorie Count

Several key factors determine the final calorie count of your 8 oz teriyaki salmon. While the salmon itself is a healthy protein source, the sauce and preparation method can dramatically increase the energy content. For precise calorie counting, it's crucial to consider these variables.

The Impact of Teriyaki Sauce

Teriyaki sauce is the most significant contributor of extra calories. Commercial teriyaki sauces often contain high amounts of sugar and sodium. For instance, a single restaurant-style serving of teriyaki sauce can add 12 to 19 grams of sugar, which translates to extra calories. A homemade teriyaki sauce, made with less sugar and low-sodium soy sauce, offers a healthier alternative that provides better control over the nutritional profile.

The Role of Salmon Type and Preparation

The type of salmon also affects the calorie total. King salmon tends to be higher in fat and calories than sockeye or coho salmon. The cooking method is another crucial element. Baking or grilling with minimal oil is the lowest-calorie option, while pan-frying in significant amounts of oil or basting frequently with a sugary sauce will increase the total calories.

Here is a comparison table illustrating how different factors change the calorie count for an 8 oz teriyaki salmon fillet:


Preparation Method & Sauce	Estimated Calorie Range	Key Factors Influencing Calories
Restaurant-Style (e.g., fast casual)	~300-400 calories	High-sugar sauce, grilled with oil, specific restaurant recipe variations.
Homemade, Low-Sugar Sauce	~350-450 calories	Leaner sauce ingredients, control over oil, typically healthier.
Homemade, Traditional Sauce	~400-550+ calories	Higher sugar content in sauce, potentially more added oil.
Baked/Grilled (Minimal Sauce)	~320-380 calories	Calories primarily from the salmon fillet itself, small amount of sauce.
Pan-Fried (Rich Sauce)	~450-600+ calories	Added cooking oil combined with a high-sugar sauce.

How to Calculate Calories at Home

For the most accurate calorie information, especially for a homemade meal, you must calculate the components separately. Here is a simple guide:

Start with the Salmon: An 8 oz raw salmon fillet has an average of about 400-450 calories, but this varies by species. The USDA FoodData Central is an excellent resource for detailed nutrient breakdowns. [LINK TO USDA]
Add the Sauce: Measure the amount of teriyaki sauce you use. Store-bought sauces have labels, but a homemade recipe requires you to sum the calories of each ingredient (soy sauce, sugar, mirin, etc.). A standard tablespoon of a sugary teriyaki sauce can have 20-30 calories.
Consider Added Fats: Account for any cooking oil or butter. Olive oil, for example, has about 120 calories per tablespoon. If you're pan-frying, a portion of this will be absorbed by the salmon.

Making a Healthier Teriyaki Salmon

Creating a lower-calorie version of teriyaki salmon is simple. By focusing on smart substitutions and mindful cooking, you can enjoy this flavorful dish without excess calories.

Choose a Leaner Cut: Opt for sockeye or coho salmon, which are naturally leaner than king salmon.
Create Your Own Sauce: Mix low-sodium soy sauce with a small amount of honey or maple syrup for sweetness, and add ginger, garlic, and rice vinegar for flavor. This significantly reduces the sugar content.
Use a Healthy Cooking Method: Bake or grill your salmon instead of pan-frying. If you do pan-fry, use a non-stick pan and minimal oil.

Nutrition Beyond the Calories

Beyond just calories, an 8 oz portion of teriyaki salmon is a nutritional powerhouse. It's a fantastic source of lean protein and essential fatty acids, particularly omega-3s, which are crucial for heart and brain health. It also provides significant amounts of vitamin B12 and selenium. Balancing the healthy fish with a mindful approach to the sauce ensures you reap all the benefits without the drawbacks of excessive sugar and sodium.

Conclusion

To determine the precise calorie count for 8 oz of teriyaki salmon, you must look beyond a single number. The range is wide, from roughly 300 to over 500 calories, heavily dependent on the type of salmon, the amount and sugar content of the teriyaki sauce, and the cooking method. For the most accurate nutritional assessment, especially with homemade dishes, it is best to calculate the calories from each component individually. This approach empowers you to create a delicious, healthy meal that fits your dietary goals perfectly.

Frequently Asked Questions

To reduce calories, use a leaner cut of salmon like sockeye, prepare a homemade sauce with less sugar (using honey or a sugar-free alternative), and bake or grill instead of pan-frying to avoid excess oil.

While salmon is inherently healthy, an 8 oz portion can be high in calories depending on the sauce. A restaurant version might have 300-400 calories, but a sugar-heavy homemade version can easily exceed 500 calories, making it a moderate-to-high calorie meal.

The calorie count for 8 oz of plain, raw salmon typically ranges from 400 to 450 calories, depending on the species. Cooking methods will add a small amount of calories, but the majority come from the fish itself.

The calories in teriyaki sauce can vary significantly. A standard store-bought sauce can have 20-30 calories per tablespoon, primarily from sugar. A homemade version can be much lower, especially if a sugar substitute is used.

Yes. Pan-frying with added oil will increase the total calorie count, whereas baking or grilling uses very little or no additional oil, making it a lower-calorie cooking method.

To maintain a low-calorie meal, serve your teriyaki salmon with steamed vegetables like broccoli or snap peas, a small portion of brown rice, or a fresh side salad with a light vinaigrette.

Yes, farm-raised salmon can be higher in calories and fat than wild-caught salmon, as they are typically fed a high-fat diet. This difference contributes to the variation in the final calorie count of your dish.