How Many Calories Are in a Chicken Teriyaki with Steamed Rice and Veggies?

November 25, 2025 •

3 min read

A single serving of chicken teriyaki with steamed rice and veggies can range from approximately 450 to over 700 calories, depending on the preparation and ingredients. This significant variation highlights why it's crucial to understand the contributing factors when calculating how many calories are in a chicken teriyaki bowl.

Quick Summary

The calorie count for a chicken teriyaki bowl with rice and vegetables varies based on ingredients, portion sizes, and preparation methods. Key factors include the cut of chicken, type of rice, amount of sauce, and oil used. Making simple substitutions or adjustments can significantly alter the total nutritional impact of the dish.

Key Points

Calorie Range: A chicken teriyaki bowl typically contains between 450 and 700+ calories, with homemade versions being on the lower end due to better portion control.
Ingredient Impact: The calorie count is heavily influenced by the type of chicken (breast vs. thigh), portion size of rice, and the sugar content of the teriyaki sauce.
Sauce is Key: Many store-bought and restaurant teriyaki sauces are high in sugar and sodium, adding significant hidden calories. Using a homemade, low-sugar version is a healthier choice.
Portion Control: Restaurant portions often contain 2-3 times the standard serving of rice, inflating the overall calorie count. Be mindful of serving sizes, especially with the rice component.
Reduce Calories at Home: Cook with lean chicken breast, use a controlled portion of brown rice, and make a low-sugar teriyaki sauce to significantly reduce calories.
Maximize Veggies: Increase the ratio of steamed or roasted vegetables to rice and chicken to add bulk, fiber, and nutrients with minimal calories.

Understanding the Calorie Breakdown of Your Chicken Teriyaki Meal

The calorie content of a chicken teriyaki dish with steamed rice and vegetables is a sum of its parts, each contributing a variable amount based on type and preparation. Restaurant versions often have higher calories due to larger portions and richer sauces compared to homemade meals.

The Major Calorie Contributors

Analyzing the core components helps pinpoint where calories come from:

Chicken: Lean cuts like boneless, skinless breast are lower in calories than thighs or fried chicken.
Teriyaki Sauce: Many sauces contain high amounts of sugar and sodium, adding significant calories. Homemade sauces allow for better control over ingredients.
Steamed Rice: A standard cup of cooked white rice is around 200-240 calories. Brown rice adds fiber but has a similar calorie count. Restaurant portions can be two to three times larger than a standard serving.
Vegetables: Steamed vegetables add minimal calories and are a good source of fiber and nutrients.

How Preparation Methods Affect Calories

Cooking methods significantly influence calorie content:

Homemade vs. Restaurant: Restaurant meals often use more oil and larger portions, leading to higher calories.
Sauce Application: Applying sauce generously increases sugar and sodium compared to using it sparingly or on the side.
Fat Content: Minimizing cooking oil and avoiding fried chicken keeps fat content and calories lower.

Comparison of Different Chicken Teriyaki Meal Preparations


Feature	Restaurant Teriyaki Bowl	Homemade Lean Teriyaki Bowl	Homemade Brown Rice Teriyaki Bowl
Chicken	Chicken thigh, often with skin; sometimes fried	Skinless chicken breast, grilled or pan-fried with minimal oil	Skinless chicken breast, grilled or baked
Rice	Large portion of white rice (2-3 cups)	Standard portion of white rice (1 cup)	Standard portion of brown rice (1 cup)
Sauce	Pre-made, high-sugar, high-sodium sauce	Homemade, low-sugar sauce, measured carefully	Homemade, low-sodium sauce with honey
Veggies	Medley of stir-fried or steamed vegetables	Lightly steamed broccoli and carrots	Assorted steamed or roasted vegetables
Estimated Calories	600-800+ calories	450-550 calories	400-500 calories
Sodium	Often very high (1000mg+)	Moderate, controlled by sauce	Moderate, controlled by sauce
Fat	Can be high, depending on preparation	Low	Low
Fiber	Low to moderate	Low to moderate	High

Calorie-Reducing Strategies for Your Chicken Teriyaki Meal

Enjoying chicken teriyaki while managing calories is achievable with these tips:

Choose the right chicken. Opt for skinless chicken breast, grilled or baked.
Control the rice. Choose a smaller portion, brown rice, or cauliflower rice.
Be mindful of the sauce. Use a low-sugar homemade sauce or ask for restaurant sauce on the side.
Pile on the veggies. Increase the amount of steamed vegetables.
Measure your oil. Use minimal oil when cooking at home.
Skip sugary extras. Avoid high-calorie toppings.

Conclusion

The calorie count of a chicken teriyaki with steamed rice and veggies varies, but a homemade version can be a healthy meal around 450-550 calories. Key factors for calorie control include lean chicken, controlled sauce portions, and maximizing vegetables.

The Health Benefits of a Balanced Teriyaki Bowl

A well-prepared teriyaki bowl offers lean protein, energy from carbohydrates, and vitamins and fiber from vegetables. Using brown rice enhances fiber intake.

Making Your Own Teriyaki Sauce

A healthy homemade sauce using low-sodium soy sauce, mirin, and minimal honey controls sugar and sodium.

Practical Advice for Healthy Teriyaki Choices

When dining out, ask about chicken preparation and request sauce on the side. Request extra vegetables and less rice.

The Importance of Portion Size

Restaurant portions of rice are often larger than standard servings. Being aware of standard serving sizes helps estimate calorie intake.

Outbound Link Recommendation

For more detailed nutritional information on ingredients, consult the USDA FoodData Central database.

Cooking Methods and Calorie Reduction

Air frying or baking chicken and roasting vegetables with minimal oil are healthier cooking methods.

Frequently Asked Questions

A homemade chicken teriyaki bowl can range from 450 to 550 calories, while a restaurant version can easily exceed 600-800 calories due to larger portions, more sauce, and more oil used in preparation.

A low-calorie teriyaki sauce can be made at home by using low-sodium soy sauce, less honey or sugar, and thickening it with a cornstarch slurry. This gives you control over the sugar and sodium content.

While the calorie difference is minimal, brown rice is generally healthier as it offers more fiber and nutrients. A standard portion of either will contribute significantly to the total calorie count, so portion control is key.

Yes, using boneless, skinless chicken breast will result in a lower calorie meal compared to using fattier chicken thighs or chicken that has been fried.

Steamed vegetables like broccoli, carrots, and bell peppers have a low caloric impact, especially compared to the rice and sauce. They add nutrients and volume, making the meal more filling without adding many calories.

For a low-carb alternative, consider using cauliflower rice instead of traditional white or brown rice. It significantly reduces the carbohydrate and calorie content of the meal.

To reduce sodium, use low-sodium soy sauce, limit the amount of sauce used, and ask for sauce on the side when ordering at a restaurant.