Calorie guide · Japanese
Teriyaki salmon with ricecalories and macros
One serving of Teriyaki salmon with rice has about 520 kcal, with 38 g protein, 36 g carbohydrates and 24 g fat. That is roughly 30% of calories from protein, 28% from carbs and 42% from fat.
Where the calories come from
- Protein38 g30%
- Carbs36 g28%
- Fat24 g42%
This Japanese-style dish glazes a 170 g salmon fillet with two tablespoons of teriyaki sauce and serves it with 80 g of cooked rice, broccoli, sesame and spring onion. A serving is roughly 520 kcal with 38 g of protein and 36 g of carbohydrates from the rice and the sweet sauce, and about 42% of the calories come from its 24 g of fat, mostly from the salmon.
Nutrition per serving
| Nutrient | Per 100 g | 1 serving (~340 g) | Share of calories |
|---|---|---|---|
| Calories | 153 kcal | 520 kcal | 100% |
| Protein | 11.2 g | 38 g | 30% |
| Carbs | 10.6 g | 36 g | 28% |
| Fat | 7.1 g | 24 g | 42% |
How many calories in 100 g of Teriyaki salmon with rice?
A typical serving of Teriyaki salmon with rice weighs about 340 g, so 100 g has about 153 kcal, 11.2 g protein, 10.6 g carbohydrates and 7.1 g fat.
Calories for your portion
Calories by amount
| Amount | Weight | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| ½ serving | 170 g | 260 | 19 g | 18 g | 12 g |
| 1 serving | 340 g | 520 | 38 g | 36 g | 24 g |
| 1½ servings | 510 g | 780 | 57 g | 54 g | 36 g |
| 2 servings | 680 g | 1040 | 76 g | 72 g | 48 g |
| 100 g | 100 g | 153 | 11.2 g | 10.6 g | 7.1 g |
| 200 g | 200 g | 306 | 22.4 g | 21.2 g | 14.1 g |
Vitamins and minerals in Teriyaki salmon with rice
Per serving, with the share of the daily value (DV) used on US nutrition labels.
| Nutrient | Per serving | % DV |
|---|---|---|
| Fiber | 3.2 g | 11% |
| Sugars | 6.5 g | – |
| Saturated fat | 5.6 g | 28% |
| Sodium | 1,480 mg | 64% |
| Potassium | 1,000 mg | 21% |
| Calcium | 110 mg | 8% |
| Iron | 2.7 mg | 15% |
| Vitamin C | 80 mg | 89% |
| Vitamin A | 130 µg | 14% |
| Vitamin D | 19 µg | 93% |
| Vitamin B12 | 5.5 µg | 229% |
Allergens in Teriyaki salmon with rice
- Fish
- 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 salmon 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 salmon 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
Glazed salmon fillet with a glossy sweet-savory teriyaki sauce, served with rice and broccoli.
- 170g Salmon Fillet
- 2 tbsp Teriyaki Sauce
- 80g Cooked Rice
- Broccoli, Sesame, Spring Onion
How to make it
- Pat a 170 g salmon fillet dry and season it lightly.
- Cook it skin side down in a hot non-stick pan for 4 minutes, then turn and cook for 2 to 3 minutes more.
- Pour in 2 tbsp of teriyaki sauce and spoon it over the fish for 1 minute until glossy; the salmon should flake easily and be opaque inside.
- Meanwhile, steam the broccoli for 3 to 4 minutes.
- Serve the salmon with 80 g of warm cooked rice and the broccoli, sprinkled with sesame and spring onion.
Rate this recipe
No ratings yet — be the first.
Made it, or tried it? Tap a star — your rating helps other readers.
How to make it lighter
- Use one tablespoon of teriyaki sauce instead of two, or a reduced-sugar version.
- Double the broccoli and keep the rice at 80 g so the plate stays full.
- Bake or pan-sear the salmon without extra oil and keep the sesame to a light sprinkle.
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 salmon with rice?
A typical serving of Teriyaki salmon 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 salmon with rice?
About 153 kcal. That is based on a typical serving of about 340 g with 520 kcal; the real figure changes with the recipe and how much oil is used.
Is Teriyaki salmon with rice high in protein?
Yes. With about 38 g of protein per serving (30% of its calories), Teriyaki salmon with rice is a good protein source.
Can I eat Teriyaki salmon 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 salmon 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 salmon with rice vegetarian?
No. A typical serving of Teriyaki salmon with rice contains meat or fish.
Is Teriyaki salmon with rice gluten-free?
Usually not. A typical serving contains wheat or another gluten source.
How can I make Teriyaki salmon with rice lighter?
Use one tablespoon of teriyaki sauce instead of two, or a reduced-sugar version. Double the broccoli and keep the rice at 80 g so the plate stays full. Bake or pan-sear the salmon without extra oil and keep the sesame to a light sprinkle.
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 (340 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.