1 tbsp (19 g) Teriyaki sauce contains about 15 calories. Teriyaki sauce is a popular condiment in Japanese cuisine and is used as a marinade or a glaze for meat, fish, and vegetables. It is widely available at grocery stores and can be easily made at home.

Teriyaki sauce is a good source of protein and contains essential nutrients like sodium, potassium, and vitamin C. However, it is also high in added sugar and sodium, which can lead to health problems if consumed in large amounts.

In this article, we'll discuss the calories, nutrients, and health benefits of teriyaki sauce. We'll also explore its role in weight loss and diabetes management, and provide some tips on how to use teriyaki sauce in your cooking. Finally, we'll share a recipe for homemade teriyaki sauce and compare it to soy sauce.

Teriyaki Sauce Calories Content

The calories in teriyaki sauce vary depending on the brand and recipe used. One tablespoon of store-bought teriyaki sauce usually contains between 10 - 15 calories. If you're trying to limit your calorie intake, it's important to check the label and compare the calorie content of different brands. If you're making teriyaki sauce at home, the calorie content will depend on the ingredients used. Recipes that use sugar or honey as a sweetener will be higher in calories than those that use low-calorie sweeteners like stevia. While teriyaki sauce is not a significant source of calories on its own, it can add up quickly when used in large amounts or in combination with other high-calorie ingredients.

Nutrients in Teriyaki Sauce

Teriyaki sauce is a good source of protein and contains essential nutrients like sodium, potassium, and vitamin C. One tablespoon of store-bought teriyaki sauce contains about 250 mg of sodium, which is about 10% of the recommended daily intake. Depending on the ingredients used, homemade teriyaki sauce can be a good source of antioxidants and other beneficial compounds found in plant-based foods. However, teriyaki sauce is also high in added sugar, which can contribute to weight gain and other health problems if consumed in large amounts. It is important to use teriyaki sauce in moderation and choose brands that do not contain high-fructose corn syrup or other unhealthy sweeteners.

Ingredients in Teriyaki Sauce

Teriyaki sauce is typically made with soy sauce, sake or mirin, sugar, and ginger. Some recipes may also include garlic, sesame oil, or other flavorings. While the ingredients may vary depending on the recipe or brand, it's important to read the label and look for brands that use natural ingredients and do not contain preservatives or artificial flavors. Homemade teriyaki sauce can be customized to your taste and dietary preferences. For example, you can use low-sodium soy sauce or substitute honey for sugar if you're looking for a lower-calorie or low-carbohydrate alternative.

Health Benefits of Teriyaki Sauce

Teriyaki sauce has several health benefits due to its ingredients. Soy sauce, which is a key ingredient in teriyaki sauce, is a good source of protein and contains essential amino acids. It can also help reduce the risk of certain diseases like heart disease and stroke. Ginger, another common ingredient in teriyaki sauce, has anti-inflammatory properties and can help reduce pain and inflammation in the body. Some studies suggest that ginger may also help improve digestion and reduce nausea. However, it's important to keep in mind that teriyaki sauce is often high in added sugar and sodium, which can offset some of its health benefits. It's best to use teriyaki sauce in moderation and choose brands with natural ingredients.

Teriyaki Sauce and Weight Loss

While teriyaki sauce is not inherently unhealthy, it can contribute to weight gain if consumed in large amounts or in combination with other high-calorie foods. One tablespoon of teriyaki sauce contains about 15 calories, but many recipes call for several tablespoons or more. If you're trying to lose weight or maintain a healthy weight, it's important to use teriyaki sauce in moderation and choose low-calorie or low-sugar brands. You can also make your own teriyaki sauce using low-calorie sweeteners like stevia or by using less sugar overall. Additionally, pairing teriyaki sauce with nutrient-dense foods like vegetables and lean protein can help you feel full and satisfied, which may reduce the overall amount of food you eat.

Teriyaki Sauce and Diabetes

Teriyaki sauce is high in added sugar, which can cause spikes in blood sugar levels and contribute to the development of diabetes. One tablespoon of teriyaki sauce contains about 4 grams of sugar, which is equivalent to about 1 teaspoon. If you have diabetes or are at risk for diabetes, it's important to choose teriyaki sauce brands that are low in added sugar or make your own sauce using natural sweeteners like stevia. You should also use teriyaki sauce in moderation and pair it with nutrient-dense foods to help regulate blood sugar levels.

How to Use Teriyaki Sauce

Teriyaki sauce can be used in a variety of ways, including as a marinade for meat, fish, or vegetables, as a glaze for grilled or roasted dishes, or as a dipping sauce for appetizers or snacks. To use teriyaki sauce as a marinade, simply coat the protein or vegetables in the sauce and let it sit for at least 30 minutes before cooking. To use it as a glaze, brush it onto the food during the last few minutes of cooking to add flavor and caramelization. You can also use teriyaki sauce as a dipping sauce for sushi, spring rolls, or chicken wings. Simply serve it on the side and dip the food into the sauce before eating.

Homemade Teriyaki Sauce Recipe

To make homemade teriyaki sauce, you'll need soy sauce, sugar, mirin or sake, and ginger. In a small saucepan, combine 1/2 cup soy sauce, 1/4 cup mirin or sake, 1/4 cup sugar, and 1 tablespoon grated fresh ginger. Bring to a boil and let simmer for 10-15 minutes, or until the sauce has thickened. Adjust the sweetness to your taste by adding more or less sugar, or substituting honey or stevia for a low-sugar version. You can also add garlic or sesame oil for extra flavor. Store leftover sauce in an airtight container in the refrigerator for up to one week.

Types of Teriyaki Sauce

There are many types of teriyaki sauce available on the market, each with its own flavor profile and nutritional content. Some brands are made with natural ingredients and are low in sodium and sugar, while others contain high-fructose corn syrup and other unhealthy additives. When choosing a teriyaki sauce, it's important to read the label and look for brands that use natural ingredients and do not contain preservatives or artificial flavors.

Teriyaki Sauce Vs Soy Sauce

Teriyaki sauce and soy sauce are both popular condiments in Japanese cuisine, but they have different flavor profiles and nutritional content. Soy sauce is made from fermented soybeans and has a salty, umami flavor. It is a good source of protein, but is also high in sodium. Teriyaki sauce, on the other hand, is made from soy sauce, sugar, and other flavorings like ginger and garlic. It has a sweet and savory flavor and is often used as a marinade or glaze for meat and vegetables. While both sauces can be used in similar ways in cooking, teriyaki sauce is higher in calories and sugar than soy sauce. If you're looking for a lower-calorie or low-sugar alternative, soy sauce may be a better choice.