Is Teriyaki Anti-Inflammatory? Unpacking the Health Claims

January 11, 2026 •

4 min read

Over 80% of teriyaki sauce recipes contain ginger and garlic, ingredients well-known for their anti-inflammatory properties. However, questioning whether teriyaki is anti-inflammatory requires a closer look at its overall composition, including the high sugar and sodium content that often accompany these beneficial spices.

Quick Summary

Analyzing teriyaki's core ingredients reveals potential anti-inflammatory benefits from ginger, garlic, and fermented soy, but these are often overshadowed by high levels of sugar and sodium. The overall anti-inflammatory effect depends heavily on preparation, portion size, and the specific recipe used.

Key Points

Source of Anti-Inflammatory Compounds: Teriyaki sauce contains ginger and garlic, both rich in compounds with proven anti-inflammatory effects.
High Sugar Content can be Pro-Inflammatory: Many commercial and restaurant teriyaki sauces contain high amounts of refined sugar, which can promote inflammation and negate the benefits of other ingredients.
High Sodium Content can Increase Inflammation: The high sodium level from soy sauce can lead to increased blood pressure, which may exacerbate inflammation.
Fermented Ingredients Aid Gut Health: Traditional soy sauce, a fermented ingredient, can provide probiotics that support gut health and immunity, though its anti-inflammatory contribution is modest.
Moderation and Preparation are Key: A light application of a homemade, low-sugar, and low-sodium teriyaki sauce, paired with healthy ingredients, can be part of an anti-inflammatory diet.
Overall Impact Depends on the Recipe: The overall healthiness and anti-inflammatory effect of a teriyaki dish are determined by the specific ingredients, quantities, and preparation method.

Understanding the Anti-Inflammatory Potential of Teriyaki Ingredients

Teriyaki sauce is a popular marinade and glaze with a distinct sweet and savory flavor profile. The sauce's potential for anti-inflammatory effects comes primarily from its key ingredients. While the commercial versions can vary widely, a traditional teriyaki sauce typically includes soy sauce, mirin (a sweet cooking wine), sugar, ginger, and garlic. A deeper dive into these components helps clarify the anti-inflammatory claims.

Beneficial Ingredients: Ginger and Garlic

Both ginger and garlic have a long history in traditional medicine, valued for their powerful bioactive compounds.

Ginger: This rhizome contains gingerols and shogaols, phenolic compounds with strong antioxidant and anti-inflammatory properties. These compounds work by inhibiting key inflammatory enzymes and suppressing pro-inflammatory cytokines in the body. A number of studies have highlighted ginger's potential benefits for conditions like osteoarthritis and other inflammatory diseases.
Garlic: A member of the allium family, garlic is rich in organosulfur compounds like diallyl disulfide, which have been shown to limit the effects of pro-inflammatory cytokines. Garlic also contains antioxidants and can support immune health. The anti-inflammatory effects have been observed in both animal and human studies.

Other Ingredients: Soy Sauce and Fermented Elements

Traditional teriyaki includes fermented soy sauce, which can offer certain health benefits. Fermented foods contribute probiotics that may improve gut health and, by extension, immunity. Soy sauce also contains polyphenols, which are antioxidants. However, the anti-inflammatory impact from soy sauce itself is relatively minimal compared to other ingredients, especially considering the high sodium content.

The Balancing Act: Counteracting Ingredients

While ginger and garlic add some anti-inflammatory power, a typical teriyaki sauce is not a health food due to its other components, particularly sugar and sodium.

The Impact of Sugar on Inflammation

Many store-bought and restaurant teriyaki sauces contain high levels of refined sugar or corn syrup. Excessive sugar intake is known to cause inflammation in the body and is linked to numerous chronic diseases. The inflammation-promoting effects of a large dose of sugar can easily overpower any small benefit from the ginger and garlic present in the sauce.

The Role of High Sodium Content

Teriyaki sauce is notoriously high in sodium from the soy sauce base. One tablespoon can contain a significant portion of the daily recommended sodium intake. High sodium intake is associated with negative health outcomes, including increased blood pressure, which can place stress on the cardiovascular system and exacerbate inflammation. For those watching their sodium intake, using a small amount or choosing a low-sodium version is a better choice.

How Preparation Affects the Outcome

The way teriyaki is prepared and served can dramatically alter its overall health impact. A homemade sauce using minimal sugar, low-sodium soy sauce, and fresh ginger and garlic can be a much healthier option. Furthermore, using the sauce as a light glaze rather than a heavy marinade and pairing it with healthy, anti-inflammatory foods like vegetables and lean protein amplifies the benefits. Bowls packed with protein, fresh veggies, and a mindful portion of teriyaki are a good example.

Comparison Table: Traditional vs. Healthy Teriyaki


Feature	Traditional Teriyaki Sauce	Health-Conscious Teriyaki Variation
Sugar Content	Often very high, using refined sugar or corn syrup.	Very low, or sweetened with small amounts of natural sweeteners like honey or agave.
Sodium Content	Extremely high due to standard soy sauce.	Low, using low-sodium soy sauce or alternatives like coconut aminos.
Anti-Inflammatory Ingredients	Contains some ginger and garlic, but in lesser concentrations than a homemade version.	High concentration of fresh ginger and garlic; may also include turmeric or other spices.
Impact on Inflammation	The high sugar and sodium can promote inflammation, potentially negating the benefits of other ingredients.	Minimizes inflammation-promoting factors while maximizing the beneficial compounds from natural ingredients.
Overall Health Score	Can be unhealthy when consumed in excess due to high sugar and salt.	A healthier option when made at home and consumed in moderation.

Conclusion: Moderation and mindful preparation are key

While individual ingredients like ginger and garlic in teriyaki sauce do possess proven anti-inflammatory properties, the high sugar and sodium content in many commercial versions can easily counteract these benefits. A large, syrupy portion of teriyaki sauce is not inherently anti-inflammatory. To leverage the healthful properties of its components, the key is moderation and mindful preparation. By making a homemade sauce with reduced sodium and sugar and pairing it with a vegetable-forward, whole-food meal, teriyaki can be part of a healthy, anti-inflammatory diet. The focus should be on the overall dish and how it's prepared, rather than the sauce alone.

For more information on the health benefits of ginger, visit this comprehensive review on ginger's properties.

Frequently Asked Questions

Bottled teriyaki sauce is often very high in sugar and sodium, which can promote inflammation. While it may contain trace amounts of beneficial ingredients like ginger, the high-sugar content can counteract any anti-inflammatory effects.

Ginger and garlic are the primary anti-inflammatory ingredients in teriyaki sauce. Ginger contains gingerols, while garlic has diallyl disulfide, both of which have been shown to have anti-inflammatory properties.

Yes, making your own teriyaki sauce is the best way to control the ingredients. You can reduce the sugar and sodium and increase the amount of fresh ginger and garlic for a healthier, more anti-inflammatory option.

Fermented soy sauce can have some gut health benefits, but its high sodium content can be a concern for inflammation, especially for those with high blood pressure. Choosing a low-sodium version is recommended.

To make teriyaki healthier, use a minimal amount of a low-sodium, low-sugar homemade sauce. Pair it with lean proteins and lots of vegetables to build a balanced, nutrient-dense meal.

Mirin and sake, traditional teriyaki ingredients, are forms of alcohol. While moderate consumption of alcohol can have some benefits, excessive intake is not recommended. In cooking, the alcohol content generally evaporates, leaving behind a subtle flavor.

Use a small amount of low-sodium, low-sugar teriyaki as a finishing glaze for cooked foods rather than a heavy marinade. Use it on grilled chicken, fish, or steamed vegetables for flavor without adding excessive sugar and salt.