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Teriyaki sauce contains a mix of sugars, sodium, and flavour-enhancing ingredients, making it both tasty and something to enjoy in moderation. While it adds rich, umami flavour to meals, many people don’t realise how much sugar or salt is involved in a typical serving. Understanding teriyaki sauce’s nutritional profile helps you make smarter choices, especially if you’re watching your intake of certain ingredients like sodium or refined sugars.
Let’s break down what’s actually in teriyaki sauce and how different varieties stack up in terms of nutritional value.
What Is Teriyaki Sauce Made Of?
Teriyaki sauce traditionally includes soy sauce, sugar, mirin (a type of sweet rice wine), and sometimes garlic or ginger. These ingredients work together to produce the well-known sweet and savoury flavour.
Core Ingredients in Most Teriyaki Sauces
These ingredients form the base of nearly every teriyaki sauce recipe or product:
- Soy sauce – brings the salty, umami foundation.
- Sugar or honey – provides sweetness and helps with caramelisation.
- Mirin or sake – adds acidity and depth.
- Garlic, ginger or sesame oil – offer additional flavour complexity.
The balance of these ingredients can affect the overall nutrition, especially sugar and sodium content.
Nutritional Profile of Teriyaki Sauce (Per 1 Tbsp / ~15ml)
Nutritional values vary slightly by brand, but a standard tablespoon of teriyaki sauce typically contains:
- Calories: 15 to 35 kcal
- Carbohydrates: 2 to 6g (mostly from sugars)
- Sugars: 2 to 5g
- Sodium: 300 to 600mg
- Protein: 0 to 1g
- Fat: 0g
Let’s look closer at some of the key components that impact your dietary goals.
Sugar Content in Teriyaki Sauce
One of the biggest nutritional concerns with teriyaki sauce is its sugar content. The sweet flavour doesn’t come from fruit – it’s usually from added refined sugar or sweeteners.
Why Teriyaki Sauce Is Often High in Sugar
The sugar isn’t just for flavour; it also helps create that glossy finish when the sauce is heated.
- Traditional recipes use brown sugar or honey, which enhances caramelisation.
- Store-bought versions often use high-fructose corn syrup or glucose syrup to extend shelf life and maintain consistency.
If you’re diabetic, watching your carbohydrate intake, or trying to reduce added sugar, it’s important to limit teriyaki portions or opt for low-sugar alternatives.
Sodium in Teriyaki Sauce
Sodium is another nutritional factor to watch. Due to the high soy sauce content, teriyaki can be a significant source of daily sodium intake.
Salt Levels Can Add Up Quickly
High sodium intake has been linked to high blood pressure, and even moderate use of teriyaki sauce can push your levels up.
- One tablespoon may contain up to 25% of the daily sodium limit (based on a 2,000-calorie diet).
- Low-sodium teriyaki sauces are available, but still contain notable salt levels.
If you’re monitoring salt for health reasons, choose reduced-sodium versions and avoid pairing it with other salty foods.
Nutritional Differences Between Homemade and Store-Bought Teriyaki
Making teriyaki sauce at home allows you to control the amount of sugar and salt, giving you a healthier option overall.
Why Homemade Versions May Be Better for You
Controlling ingredients helps reduce unwanted additives.
- Customise sweetness with natural alternatives like stevia or dates.
- Reduce sodium by diluting soy sauce with water or using a low-sodium brand.
Store-bought sauces, while convenient, may include preservatives, artificial colours, and stabilisers.
Can Teriyaki Sauce Fit into a Healthy Diet?
Yes – in moderation. Teriyaki sauce can be part of a balanced diet, especially when used as a light glaze or in small quantities.
Tips for Using Teriyaki in a Health-Conscious Way
Here’s how to enjoy it without overdoing it nutritionally:
- Use smaller portions – a little goes a long way.
- Dilute with water, broth, or lemon juice to stretch the sauce and reduce sodium concentration.
- Pair with nutrient-rich foods like grilled vegetables, lean protein, and brown rice to create balanced meals.
Teriyaki Sauce Nutrition Comparison by Brand (UK Market)
Here’s a comparison of nutritional values from popular UK supermarket brands (per 15ml serving):
| Brand | Calories | Sugar (g) | Sodium (mg) |
|---|---|---|---|
| Blue Dragon | 28 | 5.1 | 460 |
| Kikkoman Teriyaki | 25 | 4.5 | 610 |
| Tesco Own Brand | 20 | 3.2 | 530 |
| Clearspring Organic | 18 | 2.0 | 390 |
| Homemade (Low Sugar) | ~15 | 1.0 | 250 |
The difference between brands is clear – checking labels helps you make better choices.
FAQs
Here are some questions and answers about Teriyaki Sauce Nutrition Overview.
Is teriyaki sauce high in sugar?
Yes, most store-bought teriyaki sauces contain 2–5g of sugar per tablespoon. Some brands use corn syrup or other sweeteners, so always check the label if you’re watching your sugar intake.
How much sodium is in teriyaki sauce?
Sodium content can range from 300 to 600mg per tablespoon, which can be 20–25% of your daily recommended intake. Choosing low-sodium versions or using smaller amounts can help manage this.
Is teriyaki sauce gluten-free?
Not always. Traditional soy sauce contains wheat, making many teriyaki sauces unsuitable for gluten-free diets. Look for certified gluten-free options that use tamari or wheat-free soy sauce.
Can I make a healthier version of teriyaki at home?
Yes. You can use low-sodium soy sauce, reduce or replace sugar with natural alternatives, and add fresh garlic and ginger for flavour without preservatives or additives.
Does teriyaki sauce have any protein or fat?
Generally, no. Teriyaki sauce is mostly carbohydrate (from sugar) and sodium. It doesn’t provide protein or fat unless paired with protein-rich foods in your dish.