Is Teriyaki Chicken High in Carbs? A Comprehensive Nutritional Guide

November 10, 2025 •

4 min read

According to USDA data, a single tablespoon of ready-to-serve teriyaki sauce contains nearly 3 grams of carbohydrates, with most of those coming from sugar. This fact is the key to understanding if teriyaki chicken is high in carbs, as the sweetness of the sauce is the main source of concern for carb-conscious diners. The overall carb count varies significantly based on preparation and accompanying ingredients.

Quick Summary

The carb count of teriyaki chicken depends heavily on the sauce's sugar content and the serving method. While chicken itself is carb-free, traditional teriyaki sauce and common sides like rice can significantly increase total carbohydrate load. Different versions, from restaurant meals to homemade dishes, present a wide range of nutritional profiles.

Key Points

Sauce is the primary carb source: The high sugar content in traditional teriyaki sauce is the main reason many versions of the dish are high in carbohydrates.
Accompaniments add significant carbs: Serving teriyaki chicken with starchy sides like white rice or noodles dramatically increases the total carb count.
Homemade versions offer control: Making teriyaki chicken at home allows for the use of sugar substitutes and low-carb alternatives, lowering the overall carb load.
Low-carb substitutes are available: Ingredients like cauliflower rice and non-starchy vegetables can effectively replace high-carb sides.
Carb count varies widely: The final carb total depends heavily on the specific recipe, serving size, and ingredients, particularly the sauce and side dishes.
Restaurant portions are often higher in carbs: Pre-made sauces and large servings of rice at restaurants can lead to unexpectedly high carbohydrate levels.

The Surprising Truth About Teriyaki Chicken's Carb Content

While chicken itself is a lean, carb-free protein source, the overall carbohydrate count of a teriyaki chicken dish is often surprisingly high. The culprit is not the chicken but the flavorful, glossy sauce. Traditional teriyaki sauce gets its signature sweetness from ingredients like mirin (sweet rice wine), sake, honey, or sugar, all of which are rich in carbohydrates. This means that how the dish is prepared and what it is served with ultimately determines its carb status.

Deconstructing Teriyaki Chicken's Components

To accurately answer the question, "Is teriyaki chicken high in carbs?" we must break down the dish into its core components. The total carb load is an accumulation of every ingredient, not just the sauce.

The Chicken: As a pure protein, chicken contributes zero carbohydrates to the meal. This is why it remains a favorite for low-carb and keto diets.
The Teriyaki Sauce: This is the primary source of carbs. A standard ready-to-serve teriyaki sauce can contain around 2.5 to 3 grams of carbohydrates per tablespoon. If a restaurant uses a heavy hand with the sauce, or if it is heavily sweetened, the carbs can add up quickly.
The Accompaniments: Many restaurant and takeout versions of teriyaki chicken are served over a bed of white rice, which is notoriously high in carbs. A single cup of white rice can add over 40 grams of carbohydrates to your plate. Other starchy sides like noodles can have a similar effect.
Added Ingredients: Some recipes or store-bought versions may include vegetables like carrots, which contribute a small number of carbs. However, some brands add thickeners or fillers that can increase the carb total.

Carb Comparison: Restaurant vs. Homemade Teriyaki

There is a major difference in the carb content between a typical restaurant meal and a carefully prepared homemade version. This is because home cooks have full control over the ingredients, especially the sauce.


Feature	Restaurant/Takeout Teriyaki Chicken	Homemade Low-Carb Teriyaki Chicken
Sauce Base	Often pre-made, high in sugar and sodium, thicker sauces are common.	Can be customized with sugar-free alternatives like monk fruit or erythritol.
Serving	Typically served over a large portion of white rice.	Often paired with low-carb alternatives like cauliflower rice or steamed vegetables.
Sauce Quantity	Generous amount of sauce is standard for flavor and presentation.	Sauce can be used more sparingly or thickened naturally with starch alternatives.
Ingredient Control	No control over hidden sugars or fillers in the sauce.	Full control to choose ingredients, ensuring no added sugars or high-fructose corn syrup.
Carb Impact	Can easily exceed 40-50 grams of carbs or more per serving due to rice and sauce.	Can be as low as 5-10 grams of net carbs per serving with the right modifications.

How to Make Teriyaki Chicken Low-Carb and Keto-Friendly

For those on low-carb or ketogenic diets, enjoying teriyaki chicken is entirely possible with a few simple modifications. The key is to replace the high-carb ingredients with low-carb alternatives without sacrificing flavor.

Switch the Sauce: Instead of a store-bought version, make your own low-carb teriyaki sauce. Use coconut aminos or low-sodium soy sauce as a base, along with a sugar substitute like monk fruit or stevia to replicate the sweetness. Thicken the sauce with xanthan gum or omit the thickener entirely for a thinner glaze.
Ditch the Rice: Replace traditional white rice with cauliflower rice. It's a fantastic low-carb substitute that soaks up the teriyaki flavor perfectly. You can also serve the chicken over a bed of steamed broccoli, stir-fried cabbage, or mixed greens.
Use Leaner Cuts: For even better macros, use boneless, skinless chicken breasts instead of thighs. This will reduce the overall fat content of the dish.
Boost with Veggies: Bulk up your meal with non-starchy vegetables. Add bell peppers, onions, and extra broccoli florets to your pan while cooking to add nutrients and fiber, which helps offset net carbs.

Conclusion: It's All About How You Prepare It

So, is teriyaki chicken high in carbs? The answer is: it depends. The dish is not inherently high in carbs, but traditional preparation methods and accompaniments can push the carb count significantly. For those monitoring carbohydrate intake, opting for a homemade version with a sugar-free sauce and low-carb sides is the best way to enjoy this delicious meal without compromising your dietary goals. By taking control of the ingredients, you can turn a high-carb restaurant meal into a healthy, low-carb dish that is both flavorful and satisfying.

For further reading on nutritional information and healthy recipe alternatives, visit authoritative sources like health-focused food websites.

Frequently Asked Questions

Yes, traditional teriyaki sauce is high in carbs because it is made with sugary ingredients like mirin, sugar, or honey. One tablespoon can contain nearly 3 grams of carbs.

To make teriyaki chicken low-carb, use a homemade sauce with sugar-free sweeteners like monk fruit or stevia, and serve it with low-carb sides such as cauliflower rice or steamed vegetables.

No, chicken itself is a lean, carb-free protein. The carbohydrates in a teriyaki chicken dish come from the sauce and any starchy accompaniments.

Great low-carb side options include cauliflower rice, steamed broccoli, stir-fried cabbage, or a simple green salad. These options are low in carbs and complement the flavor of the dish.

Most restaurant teriyaki chicken is not keto-friendly due to the high sugar content of the sauce and the large portion of white rice it is served with. It's best to confirm with the restaurant or opt for a homemade version.

Yes, there are several brands that offer keto-friendly or sugar-free teriyaki sauces. You can also make your own using coconut aminos and a keto-approved sweetener.

A typical restaurant serving can have a high carb count, often over 40-50 grams or more, due to the combination of high-sugar sauce and a large portion of rice.