Is teriyaki sauce high in sugar? A nutrition diet deep dive

November 9, 2025 •

3 min read

A typical tablespoon of store-bought teriyaki sauce contains between 2 and 5 grams of sugar, depending on the brand and recipe. So, is teriyaki sauce high in sugar? For those minding their intake, this sweet and savory glaze is worth a closer nutritional look. The answer is nuanced, as recipes and preparations can vary dramatically.

Quick Summary

Teriyaki sauce typically has high sugar and sodium content, which can significantly impact diet goals. The specific nutritional profile varies by brand and preparation, with low-sugar and homemade alternatives readily available.

Key Points

High Sugar Content: A single tablespoon of many store-bought teriyaki sauces contains 2–5 grams of sugar.
Hidden Sugars: Watch for high-fructose corn syrup and other sweeteners commonly found in commercial brands.
Double the Trouble (Sodium): Teriyaki is also very high in sodium, a result of its soy sauce base, which can affect blood pressure.
Health Impacts: Excessive sugar and sodium intake from sauces like teriyaki can contribute to weight gain, insulin resistance, and hypertension.
Go Homemade: Making your own sauce provides total control over the type and amount of sweeteners and sodium.
Explore Alternatives: Consider using low-sodium soy sauce, tamari, or coconut aminos for a healthier flavor base.
Check for 'Light' Options: Some brands offer reduced-sugar or 'light' versions, but labels should still be read carefully.
Portion Control is Key: Enjoy teriyaki in small amounts to minimize its impact on your daily sugar and sodium intake.

Unpacking the Nutritional Profile of Teriyaki Sauce

While teriyaki sauce adds a signature umami-sweet flavor to dishes, its nutritional profile—specifically the high sugar and sodium content—is a crucial consideration for a balanced diet. A standard one-tablespoon serving can deliver a surprising amount of both.

Typical Teriyaki Sauce Nutrition (Per 1 Tbsp):

Sugar: 2–5 grams. This is the primary concern for those watching their sugar intake.
Sodium: 300–600 milligrams. The high sodium comes primarily from its soy sauce base.
Calories: 15–35 kcal. Calories mainly derive from the sugar and sweet rice wine (mirin) used in recipes.
Other Nutrients: Teriyaki sauce offers minimal nutritional value in terms of protein, fat, or essential vitamins and minerals.

Store-Bought vs. Homemade: The Sugar and Sodium Divide

There is a significant difference between store-bought bottled teriyaki sauce and a homemade version, particularly in their sugar and sodium levels.

Store-Bought Brands:

These sauces are often engineered for a long shelf life and consistent taste, frequently relying on sweeteners like high-fructose corn syrup, brown sugar, or molasses.
Thicker, glaze-style sauces may contain even more sugar to achieve their desired consistency and shine.
Hidden preservatives and artificial flavors can also be present.
Portion sizes can be misleading; a single serving can account for a large percentage of your daily added sugar allowance.

Homemade Teriyaki Sauce:

Making your own teriyaki provides complete control over the ingredients, allowing you to use less sugar or substitute it entirely with a natural, keto-friendly sweetener.
You can opt for low-sodium tamari or coconut aminos to significantly reduce the sodium content.
Fresh aromatics like grated ginger and garlic add robust flavor without impacting sugar levels.

Health Implications of High Sugar and Sodium

Regularly consuming high amounts of sugar and sodium can have adverse effects on your health. Understanding these risks can help you decide how teriyaki sauce fits into your diet.

Weight Gain: Excess sugar intake, especially from added sources, contributes to overall calorie consumption and potential weight gain.
Insulin Resistance: High sugar loads can lead to blood sugar spikes, potentially increasing the risk of insulin resistance and type 2 diabetes over time. It's especially important for those with diabetes to choose low-sugar or diabetic-friendly options.
High Blood Pressure: The significant sodium content in many teriyaki sauces can contribute to elevated blood pressure and cardiovascular problems.
Cardiovascular Issues: Excessive intake of both sugar and sodium can negatively impact heart health.

Choosing Healthier Teriyaki and Alternative Sauces

If you enjoy teriyaki's flavor, you don't have to eliminate it. Smart choices and moderation are key to enjoying it healthfully.

Tips for Reducing Sugar and Sodium:

Read the Label: Compare nutrition labels of different brands. Some offer lower-sugar or “light” versions with significantly less added sweetener.
Portion Control: Use teriyaki as a flavoring agent rather than a thick glaze. A little goes a long way.
Make Your Own: This is the most effective way to control all ingredients. You can substitute brown sugar with a sweetener like stevia, monk fruit, or even a small amount of pineapple juice for a more natural sweetness.
Try Alternatives: Several sauces offer a similar flavor profile without the high sugar and sodium. Coconut aminos, for example, is a naturally sweet, low-sodium, and soy-free sauce that works well in place of teriyaki.

Comparison: Teriyaki vs. Other Sauces


Feature	Teriyaki Sauce	Soy Sauce	Coconut Aminos
Sugar Content (per tbsp)	2–5g (typical)	<1g (negligible)	<1g (natural sweetness)
Sodium Content (per tbsp)	300–600mg	~879mg (high)	~136mg (low)
Flavor Profile	Sweet, savory, tangy, and rich	Salty, umami	Savory, slightly sweet, mild
Common Uses	Marinade, glaze, dipping sauce	General flavoring, marinade base	Seasoning, marinade, salad dressing

Conclusion: Enjoy with Awareness

To summarize, most bottled teriyaki sauces are relatively high in both sugar and sodium. While they are a delicious addition to many meals, they should be enjoyed in moderation, especially if you are managing your blood sugar, weight, or blood pressure. By being a vigilant label reader, practicing portion control, or opting for low-sugar store-bought options and homemade alternatives, you can still enjoy teriyaki's distinct flavor while maintaining a healthy, balanced nutrition diet. The good news is that with a little effort, you can customize your favorite meals to be both flavorful and health-conscious.

Frequently Asked Questions

Teriyaki sauce is not inherently bad but is high in both sugar and sodium. Excessive intake can contribute to weight gain and high blood pressure. In moderation and as part of a balanced diet, it can be fine, but healthier alternatives exist.

Most commercial teriyaki sauces are high in sugar, but the content varies by brand. Some brands offer reduced-sugar or sugar-free versions, and homemade recipes allow for full control over ingredients.

Traditional high-sugar teriyaki sauce is not recommended for people with diabetes. However, there are diabetic-friendly or low-sugar alternatives available, and homemade versions can be customized with sugar substitutes.

To reduce the sugar, you can opt for a homemade recipe using a sugar substitute like stevia or monk fruit. For a store-bought alternative, look for reduced-sugar or 'light' options and always read the label.

Yes, teriyaki sauce is typically high in sodium, largely due to its soy sauce base. A single tablespoon can contain a significant portion of the recommended daily sodium limit.

Most teriyaki sauce is not gluten-free, as traditional soy sauce, a primary ingredient, contains wheat. However, gluten-free versions are available that use tamari or other wheat-free soy sauce alternatives.

Coconut aminos is a great alternative, as it is lower in sodium and has a natural, mild sweetness. You can also use a homemade teriyaki sauce recipe with less sugar and low-sodium tamari.