How Many Calories Are in a Plate of Teriyaki Chicken?

December 13, 2025 •

4 min read

According to nutrition data, a single serving of a teriyaki chicken rice bowl can contain anywhere from 394 to over 600 calories, a significant range that depends heavily on preparation. Understanding the ingredients and cooking methods is key to knowing how many calories are in a plate of teriyaki chicken.

Quick Summary

The calorie count of teriyaki chicken varies based on the cut of chicken, cooking method, sauce ingredients, and portion size. Accompaniments like rice or vegetables also impact the final nutritional total. Homemade versions offer better calorie control than restaurant dishes.

Key Points

Calorie Range Varies: A plate of teriyaki chicken can range from 350 to over 600 calories depending on ingredients and preparation.
Chicken Cut Matters: Using leaner chicken breast instead of fattier thighs significantly reduces total calories and fat.
Sauce is a Calorie Contributor: Many commercial teriyaki sauces contain high levels of sugar and sodium; homemade, reduced-sugar sauce offers better control.
Sides Influence Total Calories: Pairing teriyaki chicken with brown rice or vegetables is a lower-calorie option than heavy portions of white or fried rice.
Preparation Method is Key: Grilling or baking the chicken is a healthier alternative to deep-frying it.
Portion Size Control is Crucial: Restaurant portions are often oversized; being mindful of your serving size is essential for managing calorie intake.
Mindful Ingredient Swaps: Simple substitutions like swapping white rice for cauliflower rice can make a significant difference in a meal's nutritional profile.

Unpacking the Calorie Count of a Teriyaki Chicken Plate

Determining the exact calorie count of a plate of teriyaki chicken is not as straightforward as it might seem. Unlike a pre-packaged item with a nutritional label, this popular dish varies significantly depending on how and where it is made. Restaurant portions, homemade recipes, and fast-casual bowls all present different nutritional profiles. A basic homemade version with grilled chicken breast and a light sauce will have a much lower calorie count than a restaurant's portion with chicken thighs, heavy sauce, and a large serving of rice.

Factors Influencing the Final Calorie Count

Several key elements determine the calorie density of your teriyaki chicken plate. Understanding these factors is the first step toward making informed dietary choices.

Type of Chicken: The cut of meat plays a huge role. Chicken breast is leaner and contains fewer calories than chicken thighs, which have more fat. Some recipes may also use chicken wings or other parts with higher fat content.
Cooking Method: Grilling, baking, or pan-frying with minimal oil will result in fewer calories than deep-frying the chicken. Many recipes call for cooking the chicken in oil before adding the sauce, which increases the total calorie and fat count.
The Teriyaki Sauce: Not all teriyaki sauces are created equal. Store-bought sauces often contain high amounts of sugar and sodium to enhance flavor. Homemade sauces, while allowing for more control over ingredients, still rely on sugar, honey, or mirin, which contribute to the calorie count. The quantity used also matters; a light glaze is different from a generous, thick coating.
Side Dishes and Portions: What accompanies the chicken is equally important. A small portion of white rice adds calories, but a large scoop will add significantly more. Adding vegetables is a great way to boost nutrients, but the addition of fried rice or extra sauces (like yum-yum sauce) will increase the overall calorie load.

Comparison Table: Teriyaki Chicken Calorie Variations


Feature	Lean Homemade Version	Restaurant Plate	Fast-Casual Teriyaki Bowl
Chicken Cut	Grilled Chicken Breast	Fried Chicken Thighs	Mixed, often Fried Thighs
Cooking Method	Grilled, minimal oil	Pan-fried in generous oil	Pan-fried
Sauce Composition	Reduced-sugar, low sodium	High sugar, thick glaze	High sugar, often premade
Portion Size	Standard serving, 4-6oz	Large, 8oz+	Variable, often large
Side Dish	Steamed Brown Rice, Veggies	White Rice, Heavy Sauce	White Rice, Extra Sauces
Estimated Calories	350-450 calories	600-800+ calories	450-650+ calories

Calorie-Conscious Choices and Substitutions

For those aiming to reduce their calorie intake, several simple swaps can make a big difference without sacrificing flavor.

Opt for Chicken Breast: Choose boneless, skinless chicken breast over fattier cuts like thighs or wings. You can also trim any visible fat before cooking.
Control Your Sauce: Make your own teriyaki sauce to control the sugar and sodium content. Use low-sodium soy sauce and a natural sweetener like a touch of honey or maple syrup. Don't drown the chicken; use just enough to glaze it.
Go Beyond White Rice: Swap traditional white rice for lower-calorie alternatives like steamed brown rice, quinoa, or cauliflower rice. This adds fiber and nutrients while reducing the total calorie count.
Load Up on Veggies: A plate with a large portion of steamed broccoli, stir-fried bell peppers, or a side salad can be more filling and nutritious than one dominated by rice. Vegetables add bulk and essential vitamins for very few calories.
Mind Your Portions: Be mindful of serving sizes, especially in restaurants where portions can be excessively large. Consider sharing a plate or boxing up half your meal for later.

An Outbound Look at Nutritional Data

For detailed, verified nutrition information on specific food items, including components often found in teriyaki dishes, reputable sources like the USDA FoodData Central database can be invaluable. This database offers comprehensive data that can help you make informed decisions about your meal composition. For instance, it can provide specific calorie counts for different cuts of chicken or types of rice, allowing for precise calculation of a meal's total nutritional value. Learning to navigate these resources can empower you to create healthier versions of your favorite meals.

Conclusion: Tailoring Your Teriyaki Experience

Ultimately, the number of calories in a plate of teriyaki chicken is not fixed. It is a flexible figure that you can control through your choices of ingredients, preparation methods, and portion sizes. Whether you are enjoying a meal out or cooking at home, being aware of these variables allows you to tailor your teriyaki experience to fit your dietary goals. A simple switch from fried chicken thighs and white rice to grilled chicken breast and steamed vegetables can dramatically lower the calorie count, transforming a heavy meal into a lighter, healthier one. By focusing on smart substitutions and mindful portion control, you can continue to enjoy this delicious and flavorful dish as part of a balanced diet.

Frequently Asked Questions

The total calorie count is primarily affected by the cut of chicken used (breast vs. thigh), the cooking method (grilled vs. fried), the amount of sugar in the teriyaki sauce, and the portion size of accompanying side dishes like rice.

A typical homemade version with a lean chicken breast, a reduced-sugar sauce, and a standard portion of brown rice can be estimated to contain between 350 and 450 calories, depending on the exact recipe and portion.

Yes, teriyaki sauce can add a significant number of calories due to its sugar content. Store-bought sauces are often high in sugar. Making your own sauce with less sugar is a great way to reduce the overall calorie count.

A teriyaki chicken bowl can be healthier if it's made with lean chicken, minimal sauce, and a generous portion of vegetables. However, fast-casual versions often contain more calories and sodium than expected.

To reduce calories, use lean chicken breast, grill or bake the chicken instead of frying, make a low-sugar homemade sauce, and serve it with more vegetables and less rice.

While the calorie difference per cup is small, brown rice offers more fiber and nutrients, which can contribute to feeling fuller for longer. Replacing a large portion of white rice with more vegetables is a more impactful calorie-reduction strategy.

Yes, but you should skip the rice and use a homemade, sugar-free teriyaki sauce. Pair the chicken with plenty of stir-fried or steamed vegetables to make it a low-carb, keto-friendly meal.

Restaurant plates are typically higher in calories due to larger portions, more oil used in cooking, and higher-sugar sauces. Homemade versions allow for precise ingredient control and healthier preparation methods.