Calorie guide · Japanese
Teriyaki chicken with ricecalories and macros
One serving of Teriyaki chicken with rice has about 520 kcal, with 42 g protein, 54 g carbohydrates and 14 g fat. That is roughly 33% of calories from protein, 42% from carbs and 25% from fat.
Where the calories come from
- Protein42 g33%
- Carbs54 g42%
- Fat14 g25%
This Japanese-style bowl pairs 180 g of chicken thigh in a glossy teriyaki glaze with 150 g of cooked rice, broccoli, sesame and spring onion. A serving is roughly 520 kcal with 42 g of protein, and about 40% of the calories come from its 54 g of carbohydrates, mostly from the rice and the sweet sauce, with 14 g of fat.
Nutrition per serving
| Nutrient | Per 100 g | 1 serving (~400 g) | Share of calories |
|---|---|---|---|
| Calories | 130 kcal | 520 kcal | 100% |
| Protein | 10.5 g | 42 g | 33% |
| Carbs | 13.5 g | 54 g | 42% |
| Fat | 3.5 g | 14 g | 25% |
How many calories in 100 g of Teriyaki chicken with rice?
A typical serving of Teriyaki chicken with rice weighs about 400 g, so 100 g has about 130 kcal, 10.5 g protein, 13.5 g carbohydrates and 3.5 g fat.
Calories for your portion
Calories by amount
| Amount | Weight | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| ½ serving | 200 g | 260 | 21 g | 27 g | 7 g |
| 1 serving | 400 g | 520 | 42 g | 54 g | 14 g |
| 1½ servings | 600 g | 780 | 63 g | 81 g | 21 g |
| 2 servings | 800 g | 1040 | 84 g | 108 g | 28 g |
| 100 g | 100 g | 130 | 10.5 g | 13.5 g | 3.5 g |
| 200 g | 200 g | 260 | 21 g | 27 g | 7 g |
Vitamins and minerals in Teriyaki chicken with rice
Per serving, with the share of the daily value (DV) used on US nutrition labels.
| Nutrient | Per serving | % DV |
|---|---|---|
| Fiber | 3.3 g | 12% |
| Sugars | 7 g | – |
| Saturated fat | 2.8 g | 14% |
| Sodium | 1,550 mg | 67% |
| Potassium | 780 mg | 17% |
| Calcium | 105 mg | 8% |
| Iron | 3.5 mg | 19% |
| Vitamin C | 70 mg | 78% |
| Vitamin A | 55 µg | 6% |
| Vitamin D | 0.2 µg | 1% |
| Vitamin B12 | 1 µg | 42% |
Allergens in Teriyaki chicken with rice
- Gluten
- Sesame
- Soy
A typical recipe contains the allergens below (EU list of 14). Recipes, sauces and kitchens differ, so always check the label or ask when you eat out.
Which diets does Teriyaki chicken with rice fit?
Based on the ingredients of a typical serving. Recipes vary, so check labels if you have an allergy or follow a diet strictly.
How long would you walk to burn a serving of Teriyaki chicken with rice?
For a 70 kg adult, the 520 kcal in one serving is about 121 minutes of comfortable walking or 88 minutes of brisk walking. This is only a rough perspective: food is not something you have to earn or burn off, and the numbers change with body size.
| Comfortable walk (about 4 km/h) | 121 min |
| Brisk walk (about 5.5 km/h) | 88 min |
Work it out for your own weight and activity with the calories burned calculator.
What's in a typical serving
Juicy chicken in a glossy teriyaki glaze over steamed rice, with broccoli and toasted sesame.
- 180g Chicken Thigh
- 150g Cooked Rice
- 2 tbsp Teriyaki Sauce
- Broccoli, Sesame, Spring Onion
How to make it
- Cut 180 g of chicken thigh into bite-sized pieces and season lightly with salt.
- Cook the chicken in a hot non-stick pan for 6 to 8 minutes, turning, until browned and cooked through with no pink inside.
- Add 2 tbsp of teriyaki sauce and toss for 1 to 2 minutes until glossy.
- Meanwhile, steam the broccoli for 3 to 4 minutes until bright green and tender.
- Serve the chicken over 150 g of warm cooked rice with the broccoli, topped with sesame and sliced spring onion.
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How to make it lighter
- Brush on the teriyaki sauce rather than pouring it over the bowl, since the glaze carries much of its sugar and salt.
- Keep the rice to about 150 g cooked and add a second handful of broccoli or other greens for volume.
- Use skinless chicken breast instead of thigh if you want the same protein with less fat.
Lighter alternatives
More Japanese dishes
Work out your own daily calorie target with the calorie calculator.
Frequently asked questions
How many calories are in Teriyaki chicken with rice?
A typical serving of Teriyaki chicken with rice has about 520 kcal. The exact number depends on the recipe, the amount of oil or butter and the portion size.
How many calories are in 100 g of Teriyaki chicken with rice?
About 130 kcal. That is based on a typical serving of about 400 g with 520 kcal; the real figure changes with the recipe and how much oil is used.
Is Teriyaki chicken with rice high in protein?
Yes. With about 42 g of protein per serving (33% of its calories), Teriyaki chicken with rice is a good protein source.
Can I eat Teriyaki chicken with rice while losing weight?
Yes, if it fits your daily calorie target. Weight loss depends on your total intake over time, not on a single dish; portion size and added fats make the biggest difference.
How long do you have to walk to burn off Teriyaki chicken with rice?
Roughly 121 minutes of comfortable walking for a 70 kg adult, or about 88 minutes at a brisk pace. Treat it as a perspective only; it depends on body size and you do not need to 'burn off' food.
Is Teriyaki chicken with rice vegetarian?
No. A typical serving of Teriyaki chicken with rice contains meat or fish.
Is Teriyaki chicken with rice gluten-free?
Usually not. A typical serving contains wheat or another gluten source.
How can I make Teriyaki chicken with rice lighter?
Brush on the teriyaki sauce rather than pouring it over the bowl, since the glaze carries much of its sugar and salt. Keep the rice to about 150 g cooked and add a second handful of broccoli or other greens for volume. Use skinless chicken breast instead of thigh if you want the same protein with less fat.
How we calculated these values
- Calories and macros are Sporty catalog estimates for one typical serving, calculated from USDA FoodData Central values for the listed ingredient amounts.
- The serving weight (400 g) is estimated from those ingredients; the per-100 g values and the portion calculator are worked out from it.
- Walking times use the Compendium of Physical Activities: 3.5 MET for comfortable and 4.8 MET for brisk walking, for a 70 kg adult (kcal per minute = MET × 3.5 × kg ÷ 200).
- Vitamins, minerals and allergens are estimated from the same ingredients with USDA FoodData Central values; % DV uses the US FDA daily values.
- Diet labels come from the ingredients. Real values change with the recipe, the amount of oil and the portion, so treat every number as an estimate.