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Teriyaki sauce typically contains 25 to 35 calories and 3 to 5 grams of sugar per tablespoon, depending on the brand and recipe. While it adds a delicious, savoury-sweet flavour to meals, it also contributes hidden sugars and sodium. If you’re watching your calorie intake or trying to cut down on added sugar, it’s worth understanding how teriyaki sauce fits into your daily diet.
This article explains how calories and sugar are distributed in different teriyaki sauces, how various factors affect the nutritional value, and what to look for if you’re seeking healthier options.
Why Teriyaki Sauce Contains Calories and Sugar
The calorie content in teriyaki sauce comes mainly from sugar and alcohol-based ingredients like mirin or sake. Even small amounts can add up quickly.
Primary Calorie Sources in Teriyaki Sauce
These common ingredients are responsible for most of the energy content:
- Sugar or honey – typically used in generous amounts to provide the classic sweetness and sticky texture.
- Soy sauce – contributes sodium and a small amount of calories.
- Mirin or sake – adds minor calories from alcohol and natural sugars.
- Cornflour or thickeners – in Western versions, these can increase both calorie and carbohydrate content.
Since most people use teriyaki sauce liberally when cooking, a few tablespoons can significantly increase the calorie count of a meal.
Average Nutritional Values of Teriyaki Sauce (Per Tablespoon)
The following ranges are based on typical store-bought sauces found in the UK.
| Nutrient | Amount per tbsp (15ml) |
|---|---|
| Calories | 25–35 kcal |
| Total Sugars | 3–5g |
| Total Carbs | 4–6g |
| Sodium (Salt) | 400–600mg |
| Fat | 0g |
| Protein | 0–1g |
Even a small portion contributes a notable amount of sugar—up to 10–15% of your recommended daily allowance for added sugars in just one tablespoon.
Sugar Content in Teriyaki Sauce
One of the biggest concerns with teriyaki sauce is its sugar content, especially in Western-style recipes.
Why It’s High in Sugar
The sweetness of teriyaki sauce comes from ingredients that enhance texture and flavour.
- Brown sugar, honey, or corn syrup – common sweeteners used in bottled sauces.
- Mirin (sweet rice wine) – naturally contains sugar and alcohol.
- Glazes and thick sauces – often include even more sugar for consistency and shine.
This means that teriyaki sauce, despite its small volume, can contribute significantly to sugar intake, particularly when used in marinades or as a finishing glaze.
Hidden Sugars in Store-Bought Brands
Some brands contain more sugar than you might expect.
- Blue Dragon Teriyaki Sauce – around 5.1g sugar per tbsp.
- Kikkoman Teriyaki Marinade – around 4.5g sugar per tbsp.
- Tesco Own Brand Teriyaki Sauce – approximately 3.2g sugar per tbsp.
- Clearspring Organic Teriyaki – a lower-sugar alternative with around 2g per tbsp.
If sugar reduction is a priority, always check the label before purchasing.
How Teriyaki Sauce Impacts Your Diet
While flavourful, teriyaki sauce can sneak in extra sugar and calories, especially when used frequently.
When to Be Mindful
Teriyaki sauce may seem harmless, but repeated use adds up quickly.
- Used in marinades – may result in higher intake if the sauce is also used in cooking or as a dip.
- In rice bowls or stir-fries – where multiple tablespoons may be used in one serving.
- With processed meat or ready meals – where teriyaki sauce is part of the overall seasoning mix.
If you’re aiming to manage your calorie or sugar intake, be strategic about portion size and frequency.
Tips to Reduce Calories and Sugar from Teriyaki Sauce
You can still enjoy teriyaki without overloading your dish with excess sugars and energy.
Practical Ways to Keep It Healthier
Try these techniques to make teriyaki work within your nutrition goals:
- Use smaller portions – one tablespoon is often enough to flavour a dish.
- Dilute with water or broth – stretch the sauce without sacrificing flavour.
- Make your own – use low-sugar recipes with stevia or fruit-based sweeteners.
- Avoid glazes for high-heat cooking – they can burn quickly, encouraging more sauce to be used to “fix” the flavour.
Choosing low-sugar or light versions, or switching to tamari-based alternatives, can make a big difference.
Healthier Alternatives to Traditional Teriyaki Sauce
For those with dietary restrictions or preferences, there are several good substitutes.
Options for Lower-Calorie or Low-Sugar Teriyaki
The following approaches reduce the sugar without losing the essential teriyaki flavour.
- Homemade teriyaki with stevia or date syrup – keeps sweetness natural.
- Use citrus or vinegar for balance – adds brightness without sugar.
- Look for “light” or “reduced sugar” versions – often available in health food stores or online.
Experimenting with your own combinations can result in a customised, healthier teriyaki sauce that suits your taste and goals.
Final Thoughts
Teriyaki sauce may be small in volume but packs a notable amount of sugar and calories. If you use it often, it’s worth reviewing labels or learning how to make your own low-calorie version. With the right knowledge, you can enjoy teriyaki’s bold flavour while maintaining your dietary goals—no need to cut it out entirely.
FAQs
Here are some questions and answers about Teriyaki Sauce Calories & Sugar.
How many calories are in a tablespoon of teriyaki sauce?
A typical tablespoon of teriyaki sauce contains between 25 and 35 calories, mostly from sugar.
Is teriyaki sauce high in sugar?
Yes, it often contains 3 to 5 grams of sugar per tablespoon. Some Western brands may contain more, especially thicker glazes or marinades.
Can I make a low-calorie teriyaki sauce at home?
Yes. You can use light soy sauce, natural sweeteners like stevia, and citrus or vinegar for flavour. Homemade versions let you control sugar and calorie levels easily.
Is teriyaki sauce okay for diabetics?
It depends on the brand and portion size. High-sugar teriyaki sauces may not be suitable, but there are diabetic-friendly or low-GI alternatives available.
Are there sugar-free teriyaki sauces?
Yes. Some health brands offer sugar-free or no-added-sugar teriyaki sauces using alternatives like monk fruit or stevia. Always check the label to be sure.