Calories in Teriyaki Sauce: Nutrition Facts & Serving Sizes
Per 1 cup (288g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One tablespoon of teriyaki sauce (18g) contains about 16 calories with 2.8g of carbs, 1.1g of protein, and zero fat. Per 100g, teriyaki sauce provides 89 calories, 15.6g of carbs (mostly from sugar at 14.1g), and 5.9g of protein. The major nutritional concern is sodium, which hits 3833mg per 100g. A single tablespoon adds nearly 690mg of sodium to a meal. This makes teriyaki sauce one of the highest-sodium condiments available. The sugar content is also significant at 14.1g per 100g, which matters for anyone tracking carbs or managing blood sugar. Despite those drawbacks, a standard tablespoon serving is only 16 calories, making it a low-calorie way to add substantial flavor to chicken, salmon, or rice. For anyone cooking in bulk for meal prep, teriyaki sauce transforms plain proteins into more enjoyable meals without adding significant fat or calories, but the sodium adds up fast if you use it heavily.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 tbsp (18g) | 16 | 1.1g | 2.8g | 0g | 0g |
| 1 fl oz (36g) | 32 | 2.1g | 5.6g | 0g | 0g |
| 1 cup (288g) | 256.3 | 17g | 44.9g | 0g | 0.3g |
| 100g | 89 | 5.9g | 15.6g | 0g | 0.1g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 89 | 4% |
| Protein | 5.9g | 12% |
| Total Fat | 0g | |
| Total Carbohydrates | 15.6g | 6% |
| Dietary Fiber | 0.1g | |
| Sugars | 14.1g | 28% |
| Sodium | 3833mg | 167% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 25mg | 2% |
| Iron | 1.7mg | 9% |
| Potassium | 225mg | 5% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 61mg | 15% |
| Phosphorus | 154mg | 12% |
| Zinc | 0.1mg | 1% |
| Selenium | 1.1mcg | 2% |
| Folate | 8mcg | 2% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 1.3mg | 8% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Teriyaki Sauce
Teriyaki sauce has minimal inherent health benefits but serves a practical function in cooking: it dramatically improves the palatability of lean, plain proteins like chicken breast, salmon, and tofu, which in turn supports dietary adherence. If a sauce helps you consistently eat grilled chicken over processed fast food, it has real value in the context of overall diet quality.
The protein content of 5.9g per 100g comes from the soy sauce base, which also provides magnesium (61mg per 100g) and phosphorus (154mg per 100g). Iron is present at 1.7mg per 100g, contributing modestly to daily targets.
The sodium level of 3833mg per 100g is the primary concern. High sodium intake is linked to elevated blood pressure, and a diet consistently high in sodium can negatively affect cardiovascular health over time. For physically active individuals who sweat regularly, some additional sodium intake is not necessarily harmful and can help replace electrolytes, but the amounts in teriyaki sauce are still high.
For meal prep use, measured tablespoon portions keep calorie and sodium additions manageable. One tablespoon at 16 calories is negligible for the flavor it provides.
Dietary Considerations
Most commercial teriyaki sauces are not gluten-free because they are made with regular soy sauce, which contains wheat. Look for tamari-based teriyaki sauces if you need a gluten-free option. Teriyaki sauce is typically vegan and dairy-free. It is not keto-friendly due to the sugar content. For weight loss, teriyaki sauce is a useful low-fat, low-calorie flavor enhancer when used in standard tablespoon servings. The sodium content is the main thing to monitor. If you are watching blood pressure or cutting sodium for a competition or photoshoot, reduce teriyaki sauce or use a reduced-sodium version.
Daily Intake (100g)
100g of teriyaki sauce provides 4% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in teriyaki sauce?
One tablespoon (18g) of teriyaki sauce has about 16 calories. Per 100g, teriyaki sauce contains 89 calories, mostly from 14.1g of sugar. It is low in calories per tablespoon but high in sodium.
Is teriyaki sauce good for weight loss?
Teriyaki sauce can be part of a weight loss diet because it is low in calories (16 calories per tablespoon) and zero fat. It makes lean proteins like chicken breast more enjoyable, which helps maintain dietary adherence. Watch the sodium content, which is very high at 690mg per tablespoon.
How much protein in teriyaki sauce?
Teriyaki sauce has 5.9g of protein per 100g but only 1.1g per tablespoon. It is not a meaningful protein source. The protein you get from a teriyaki dish comes primarily from the chicken, salmon, or tofu, not the sauce.
Is teriyaki sauce gluten-free?
Most standard teriyaki sauces are not gluten-free because they are made with soy sauce that contains wheat. Look for tamari-based or labeled gluten-free teriyaki sauces if you need to avoid gluten.
How much sodium is in teriyaki sauce?
Teriyaki sauce is extremely high in sodium at 3833mg per 100g. One tablespoon (18g) contains approximately 690mg of sodium, which is nearly 30% of the recommended daily sodium intake from a single tablespoon. Use measured amounts and consider reduced-sodium versions if monitoring blood pressure.
Is teriyaki sauce keto-friendly?
No, standard teriyaki sauce is not keto-friendly. It contains 14.1g of sugar per 100g and 2.8g of carbs per tablespoon. The sugar comes from the sweeteners used to balance the salty soy sauce flavor. Look for sugar-free or reduced-sugar teriyaki sauce for keto use.
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