Is there sugar in teriyaki chicken? A Guide to Healthy Nutrition Diet Choices

October 31, 2025 •

3 min read

A single tablespoon of store-bought teriyaki sauce can contain up to 5 grams of sugar, contributing significantly to a dish's overall sweetness. So, to answer the question, is there sugar in teriyaki chicken? Yes, the classic preparation almost always includes sugar in its sauce, which profoundly impacts its nutritional profile.

Quick Summary

Teriyaki chicken contains sugar, primarily from its sauce, which creates the dish's signature sweet flavor and glossy glaze. The sugar content varies widely depending on whether it is a homemade, store-bought, or restaurant-prepared version, making mindful consumption crucial.

Key Points

Hidden Sugar: Teriyaki chicken almost always contains sugar, primarily from the sauce, which often uses brown sugar, honey, or corn syrup.
Read the Label: Store-bought sauces can be very high in sugar and sodium, sometimes exceeding 5g of sugar per tablespoon, so checking nutrition facts is crucial.
Control with Homemade: Making teriyaki sauce from scratch gives you full control over the ingredients, allowing you to use low-sugar alternatives like monk fruit or maple syrup.
Dietary Impact: The high sugar content in many teriyaki sauces can be a concern for individuals managing diabetes or following a keto diet.
Informed Choices: A healthier teriyaki can be achieved by using low-sugar sauces, controlling portion sizes, and pairing the chicken with fiber-rich vegetables.
Beyond Sugar: Besides sugar, many teriyaki sauces are also high in sodium, so opting for low-sodium soy sauce or tamari in homemade versions is beneficial.

The Sweet and Savory Balance of Teriyaki Sauce

Originating in Japan, the term “teriyaki” refers to a cooking method rather than just a sauce. The word comes from "teri," which means luster or shine, and "yaki," meaning to grill or broil. The signature glossy finish on the food is a direct result of the sauce's sugar content. The authentic sauce, or "tare," traditionally uses soy sauce, mirin (a sweet rice wine), sake, and sugar. In Western adaptations, ingredients like brown sugar, honey, and corn syrup are frequently added, and cornstarch is used to thicken the sauce into a glaze. This makes the sauce a significant source of added sugars and sodium, which can be a concern for those watching their diet.

The Variability of Sugar in Teriyaki

Knowing the origin of your teriyaki chicken is crucial for understanding its sugar load. The sugar content can differ dramatically based on how the dish is made.

Store-Bought Sauces: Pre-made teriyaki sauces often contain added sugars and sometimes high-fructose corn syrup to enhance flavor and shelf life. Some brands, especially thicker, glaze-style sauces, can pack a high sugar count, sometimes reaching 5g or more per tablespoon. Reading the nutrition label is essential, as the sweetness can hide high-calorie and carbohydrate counts.
Restaurant Dishes: The sugar content in teriyaki chicken from restaurants is highly variable. Many establishments use proprietary sauces that are loaded with sugar to achieve a sweet, appealing flavor profile. This can lead to a dish with a surprisingly high sugar count, especially in fast-casual or takeout settings. A single meal serving can contain upwards of 10-20 grams of sugar from the sauce alone.
Homemade Recipes: Making teriyaki sauce at home provides complete control over the ingredients, including the type and amount of sweetener. You can use lower-sugar alternatives like monk fruit, maple syrup, or honey, or simply use less sugar than a traditional recipe. This allows for a much healthier version of the classic dish.

Creating a Healthier Teriyaki Meal

For those on a specific nutrition diet or simply aiming for healthier eating, enjoying teriyaki chicken is still possible with a few modifications.

Tips for reducing sugar and sodium:

DIY Sauce: Opt for a homemade teriyaki sauce where you can control all the ingredients. Swap brown sugar for a low-carb sweetener like monk fruit or allulose for a keto-friendly option.
Choose Wisely: When buying bottled sauce, look for low-sodium and reduced-sugar versions. Many brands now offer healthier options, but always check the nutrition label for the sugar and sodium content.
Portion Control: Use the sauce sparingly. Rather than drowning the chicken in a thick glaze, use a smaller amount as a marinade or a light drizzle after cooking.
Cooking Method: Opt for grilling or pan-frying with minimal oil instead of deep-frying to keep the meal leaner.
Add Vegetables: Serve the chicken with plenty of steamed or stir-fried vegetables to increase the fiber content and nutritional value of your meal. This can help balance out any sugar present and aid digestion.
Side Dish Swap: Pair your teriyaki chicken with brown rice, quinoa, or cauliflower rice instead of white rice to boost fiber and manage blood sugar levels.

Comparison of Teriyaki Sauce Variations


Feature	Classic Japanese	Standard Store-Bought	Homemade (Low Sugar)
Sweetener	Sugar, Mirin (sweet rice wine)	Brown sugar, High-Fructose Corn Syrup	Monk Fruit, Maple Syrup, Honey
Sugar Content (per tbsp)	~2-3 grams	~3-5+ grams	~1-2 grams (or less)
Sodium Content (per tbsp)	High, from soy sauce	Very High, from soy sauce and additives	Controllable; use low-sodium soy sauce or coconut aminos
Thickness	Often thinner, a glaze	Often thicker, gloopy due to cornstarch	Controllable; use cornstarch or arrowroot powder
Keto-Friendliness	Not keto-friendly	Not keto-friendly	Yes, with appropriate sweetener substitutes

Conclusion: Making Informed Choices

Yes, there is sugar in teriyaki chicken, and often quite a lot of it, depending on how it is prepared. While the sauce provides the dish's signature glossy appearance and delicious sweet-and-savory flavor, it's a primary source of added sugars and sodium. For those monitoring their sugar intake for weight management, diabetes, or a low-carb diet, it's critical to be mindful. By choosing low-sugar store-bought varieties or, even better, preparing a healthier homemade version, you can enjoy this popular dish without compromising your nutritional goals. Making informed dietary choices empowers you to savor flavorful food while maintaining a balanced diet.

For an excellent example of making teriyaki sauce without the refined sugar, check out this Sugar Free Teriyaki Sauce recipe.

Frequently Asked Questions

Sugar is a key ingredient in teriyaki sauce to provide sweetness, which balances the saltiness of the soy sauce. It is also responsible for creating the signature glossy, caramelized glaze when cooked.

The amount of sugar in restaurant teriyaki chicken is highly variable and depends on the establishment's recipe. Some dishes can contain 10 to 20 grams of sugar or more per serving, often using a thickened, sweetened glaze.

Traditional teriyaki sauce is not keto-friendly due to its high sugar content. However, a keto-friendly teriyaki chicken can be made by using a sugar-free homemade sauce with sweeteners like monk fruit or erythritol.

For homemade teriyaki sauce, you can substitute traditional sugar with alternatives like monk fruit, allulose, maple syrup, honey, or prune puree to reduce the refined sugar content.

When purchasing bottled teriyaki sauce, look for versions specifically labeled as 'low-sodium' or 'reduced-sugar.' Always check the ingredients list and nutrition facts to avoid hidden sugars and excessive sodium.

Making a low-sugar teriyaki sauce reduces calorie intake, helps manage blood sugar levels, and is suitable for specific diets like keto. It also allows you to avoid artificial flavors and corn syrup often found in store-bought options.

Teriyaki sauce is typically a thicker, sweeter glaze used at the end of cooking for a glossy finish. A marinade is usually a thinner, more liquid mixture used to soak the chicken before cooking to impart flavor. Both often contain sugar.