How Much Sodium Is In Teriyaki Chicken? A Complete Nutritional Breakdown

November 30, 2025 •

4 min read

According to the World Health Organization, the daily recommended sodium intake is less than 2,000mg, yet some restaurant and packaged teriyaki chicken meals can contain over this amount in a single serving. Understanding how much sodium is in teriyaki chicken is the first step toward managing your dietary health.

Quick Summary

This guide provides a comprehensive breakdown of the sodium content in teriyaki chicken, comparing restaurant, packaged, and homemade variations. It explains the high sodium levels and offers practical, effective strategies for reducing salt intake without compromising flavor.

Key Points

Variable Sodium Content: The sodium in teriyaki chicken varies drastically, with restaurant and packaged meals often containing much more than homemade versions.
Soy Sauce is the Culprit: The main source of high sodium is the teriyaki sauce, which is primarily made from high-sodium soy sauce.
Single Serving Risk: A single restaurant serving can exceed the recommended daily sodium intake of 2,000mg, posing health risks.
Homemade is Healthier: Cooking teriyaki chicken at home gives you full control over ingredients and allows for a significant reduction in sodium using low-sodium soy sauce.
Flavor Alternatives: Fresh herbs, spices like ginger and garlic, and citrus juice can be used to add flavor without relying on excessive salt.
Health Concerns: Consuming too much sodium is linked to high blood pressure, increased risk of heart disease, and stroke.

The Hidden Sodium in Restaurant and Pre-packaged Teriyaki Chicken

When dining out or purchasing pre-made meals, the sodium content of teriyaki chicken is often far higher than most people realize. A key factor is the teriyaki sauce used, which is heavily reliant on soy sauce, a known high-sodium ingredient. For instance, a single 4-ounce portion of teriyaki chicken from a restaurant or food service can contain over 800mg of sodium, while a prepared bowl might push that number even higher, with some examples topping 2,000mg per portion. This means that one meal alone can exceed the daily recommended limit of 2,000mg for the average adult.

Restaurant chefs use ample amounts of salt and high-sodium sauces not only for flavor but also to balance other ingredients like sugar and acid. This heavy seasoning, combined with larger-than-average portion sizes, leads to a significant sodium load. Additionally, pre-packaged and frozen teriyaki meals add sodium for preservation, further increasing the content.

Why Teriyaki Sauce is a Sodium Powerhouse

The teriyaki sauce is the primary source of the sodium. While recipes vary, the core ingredients almost always include soy sauce, sugar, and mirin or sake. The saltiness from the soy sauce is fundamental to the flavor profile. One tablespoon of a typical teriyaki sauce can contain more than 600mg of sodium, and many recipes call for multiple tablespoons or even cups. The average restaurant portion uses far more than just a single tablespoon, and many pre-bottled sauces contain even more sodium to prolong shelf life. When this sauce is reduced and concentrated during cooking, the sodium levels become even more potent in the final dish.

Comparison of Sodium Levels in Teriyaki Chicken

To illustrate the difference, here is a comparison of the typical sodium content you might find in different types of teriyaki chicken. Please note that figures are estimates and can vary by brand and recipe.


Source	Serving Size (approx.)	Estimated Sodium Range	Comments
Restaurant	1 large serving (12-16 oz)	1,000 - 2,500+ mg	Varies widely based on restaurant and portion size. Often exceeds daily limit.
Packaged/Frozen Meal	1 bowl or tray (8-12 oz)	800 - 1,500 mg	Sodium is added for flavor and preservation.
Homemade (Standard Recipe)	1 medium serving (4-6 oz)	600 - 900 mg	Uses regular soy sauce, but portion and sauce amount are controlled.
Homemade (Low-Sodium)	1 medium serving (4-6 oz)	200 - 400 mg	Utilizes low-sodium soy sauce or alternatives, significantly reducing content.

Creating Healthier, Lower-Sodium Teriyaki Chicken at Home

Making teriyaki chicken at home is the best way to control its sodium content and nutritional profile. Here are several actionable tips and recipe adjustments to significantly lower the salt in your dish without losing the signature flavor:

Use Low-Sodium Soy Sauce: This is the most impactful change you can make. Recipes using low-sodium soy sauce can cut sodium by 50% or more.
Add Extra Flavor with Herbs and Spices: Compensate for reduced saltiness by using fresh garlic, ginger, and even a pinch of red pepper flakes. Over time, your palate will adapt to enjoying food with less salt.
Make Your Own Sauce: Avoid high-sodium pre-made sauces. A simple homemade sauce can be made with low-sodium soy sauce, rice vinegar, honey, and fresh aromatics.
Consider Alternative Sauce Bases: For an even more significant reduction, try coconut aminos as a replacement for soy sauce. It offers a similar umami flavor with much less sodium.
Control Portion Sizes: Even with a low-sodium recipe, consuming large amounts can still add up. Control your portion sizes and pair the chicken with a generous portion of steamed vegetables and rice.
Add Citrus: A squeeze of fresh orange or lime juice at the end can brighten the flavors and reduce the need for added salt.

Practical Recipe Modifications for a Healthy Teriyaki

Here’s how you can modify a standard recipe to prioritize health:

Sauce Swap: Instead of a full cup of regular soy sauce, use a half cup of low-sodium soy sauce and a half cup of water or low-sodium chicken broth.
Spice it Up: Double the amount of fresh grated ginger and minced garlic to enhance the aromatic depth.
Natural Sweeteners: Use honey or a minimal amount of brown sugar for sweetness, which also helps with caramelization.
Vinegar Boost: Add a tablespoon of rice vinegar to provide a tangy note that balances the sweetness.

Conclusion: Making Informed Choices

Teriyaki chicken can be a delicious and relatively healthy meal, but its sodium content depends heavily on how and where it is prepared. While restaurant and packaged versions often contain excessive amounts of sodium, crafting a homemade version allows you to take complete control of your intake. By opting for low-sodium ingredients and enhancing flavor with natural alternatives, you can enjoy this classic dish without compromising your health goals. Making informed decisions about what you eat, especially regarding processed and restaurant foods, is crucial for maintaining a healthy lifestyle. For more information on reducing sodium in your diet, the Centers for Disease Control and Prevention offers valuable resources on healthy eating.

Frequently Asked Questions

The sodium content can vary widely, but many restaurant portions contain well over 1,000mg of sodium, with some larger servings exceeding 2,000mg, which is more than the recommended daily limit.

Teriyaki chicken's high sodium is primarily due to the teriyaki sauce, which is made with soy sauce. Soy sauce is extremely high in sodium, and restaurants often use a lot of it to create a strong, flavorful marinade and glaze.

Yes, making it at home is the best way to control sodium. You can use low-sodium soy sauce or alternatives like coconut aminos, and rely on fresh ingredients like ginger, garlic, and citrus for flavor.

Consuming too much sodium can lead to high blood pressure, increasing your risk for heart disease and stroke. The World Health Organization recommends limiting sodium intake to prevent these health issues.

Yes, like most processed foods, pre-packaged and frozen teriyaki chicken meals are typically high in sodium. The sodium is added for flavor enhancement and as a preservative to extend shelf life.

Good substitutes include low-sodium soy sauce, tamari (a wheat-free version often with less sodium), or coconut aminos, which has a similar umami flavor profile but is much lower in sodium.

You can reduce sodium by using low-sodium soy sauce, adding fresh aromatics like garlic and ginger, incorporating a splash of rice vinegar or citrus juice, and using natural sweeteners like honey to create a balanced sauce.