Teriyaki sauce is a savory-sweet condiment commonly used in Asian cuisine, made from soy sauce, sugar, mirin, and other seasonings. While it enhances flavor, it can also be high in sodium and sugar, making it important to consume in moderation. Understanding the pros and cons of teriyaki sauce helps in making informed dietary choices.
Teriyaki Sauce Nutrition Facts: Pros and Cons of Eating It
Adds Flavor Without Extra Fat
Teriyaki sauce enhances the taste of meats, vegetables, and stir-fries without adding unhealthy fats.
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A small amount adds rich umami flavor to dishes.
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Can be used as a marinade, glaze, or dipping sauce.
Using teriyaki sauce as a substitute for fried chicken can help reduce calorie intake and promote a healthy weight.
Contains Some Essential Nutrients and Nutritional Benefits (From Soy Sauce)
Since teriyaki sauce is made with soy sauce, it provides:
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Small amounts of iron and potassium.
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A mild source of protein and amino acids.
In addition to these, teriyaki sauce offers nutritional benefits such as proteins, vitamins, and minerals, making it a valuable addition to a balanced diet.
May Contain Antioxidants (Depending on Ingredients)
Some versions of teriyaki sauce include ginger and garlic, which:
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Have anti-inflammatory properties.
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May support immune function.
These ingredients not only enhance flavor but also offer health benefits, contributing to a balanced diet when used in moderation.
Versatile and Pairs Well with Many Foods
Teriyaki sauce works well with:
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Chicken, beef, seafood, and tofu.
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Vegetables and stir-fries.
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Rice and noodle dishes.
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Grilling chicken, where it can be used as a marinade or glaze to enhance flavor while keeping the dish healthy.
Carbohydrates and Calories
Teriyaki sauce is relatively low in carbohydrates and calories, making it a popular choice for those looking to manage their weight or follow a low-carb diet. One tablespoon of teriyaki sauce typically contains around 2-3 grams of carbohydrates and 10-15 calories. However, it’s worth noting that some store-bought teriyaki sauces may contain added sugars or high-fructose corn syrup, which can increase the carbohydrate and calorie content.
To make a healthier teriyaki sauce, consider using low-sodium soy sauce, fresh ginger, and coconut aminos. You can also reduce the amount of sugar in the recipe or use natural sweeteners like honey or maple syrup. By making your own teriyaki sauce, you can control the ingredients and nutritional content, making it a healthier alternative to store-bought options.
Cons of Eating Teriyaki Sauce
High in Sodium
Teriyaki sauce contains a high amount of sodium, mainly from soy sauce.
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One tablespoon can have 600-700 mg of sodium, which is over 25% of the daily recommended intake.
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Excess sodium intake can contribute to high blood pressure and water retention.
High in Sugar
Many store-bought teriyaki sauces contain added sugar or corn syrup, which:
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Increases calorie intake without essential nutrients.
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May contribute to blood sugar spikes, especially for diabetics.
Despite this, store-bought teriyaki sauce offers convenience and a longer shelf-life due to preservatives.
Can Contain Artificial Additives and High Fructose Corn Syrup
Some commercial teriyaki sauces include:
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Preservatives and artificial colors.
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High-fructose corn syrup for sweetness.
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MSG (monosodium glutamate), which some people may be sensitive to.
Low in Nutrients
Although it provides some minerals, teriyaki sauce is not a significant source of protein, fiber, or vitamins. For those seeking more nutritional value, homemade sauce can be a better option as it allows for control over the ingredients used.
Can Be High in Calories (If Used in Large Amounts)
A single tablespoon of teriyaki sauce contains around 15-30 calories, but since it is often used generously, it can add up quickly in dishes.
Preparation and Usage
Teriyaki sauce is a versatile condiment that can be used in a variety of dishes, from grilled chicken and vegetables to stir-fries and noodle bowls. Here are some tips for preparing and using teriyaki sauce:
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Use teriyaki sauce as a marinade for grilled chicken, beef, or pork. Simply brush the sauce onto the meat during the last few minutes of grilling.
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Add teriyaki sauce to stir-fries and sautés for a burst of flavor. You can also use it as a dipping sauce for dumplings or potstickers.
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Use teriyaki sauce as a glaze for meats or vegetables during the last few minutes of cooking. This will add a sweet and sticky flavor to the dish.
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Mix teriyaki sauce with soy sauce and rice vinegar for a delicious sauce for noodles or rice bowls.
Simple Recipe for Homemade Teriyaki Sauce
Making your own teriyaki sauce is easy and only requires a few ingredients. Here’s a simple recipe to get you started:
Ingredients:
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1/2 cup low-sodium soy sauce
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1/4 cup coconut aminos
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2 tablespoons honey or maple syrup
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2 tablespoons grated fresh ginger
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2 cloves garlic, minced
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1 tablespoon sesame oil
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1 teaspoon onion powder
Instructions:
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In a small saucepan, combine soy sauce, coconut aminos, honey or maple syrup, grated ginger, garlic, and sesame oil.
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Whisk the mixture together and bring to a simmer over medium heat.
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Reduce the heat to low and let the sauce simmer for 5-7 minutes, or until it has thickened slightly.
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Remove the sauce from the heat and stir in the onion powder.
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Let the sauce cool to room temperature before using or storing.
Storage and Food Safety
Teriyaki sauce can be stored in the refrigerator for up to 2 weeks or frozen for up to 3 months. When storing teriyaki sauce, make sure to keep it in an airtight container and label it with the date it was made.
When using teriyaki sauce, make sure to follow proper food safety guidelines. Always refrigerate the sauce after opening and use it within a few days. If you notice any signs of spoilage, such as mold or an off smell, discard the sauce immediately.
By following these tips and using a simple recipe, you can make your own delicious and healthy teriyaki sauce at home. Enjoy!
Conclusion
Teriyaki sauce is a flavorful condiment that enhances dishes without adding fat, but it is high in sodium and sugar, making portion control important. Choosing low-sodium or homemade versions can help reduce excess salt and sugar intake while still enjoying its rich umami taste.
FAQs
Is teriyaki sauce bad for your health?
In moderation, it is fine, but its high sodium and sugar content means it should be used sparingly.
How can I make teriyaki sauce healthier?
Use low-sodium soy sauce, natural sweeteners (honey, maple syrup), and fresh garlic and ginger for a healthier homemade version.
Can diabetics eat teriyaki sauce?
Yes, in moderation. Low-sugar or homemade versions are better options for blood sugar control.
Is teriyaki sauce good for weight loss?
Since it contains sugar and sodium, it should be used in small amounts as part of a balanced diet.
What is a healthier alternative to teriyaki sauce?
Coconut aminos, low-sodium soy sauce, or homemade teriyaki sauce made with natural ingredients are healthier options.
