Does teriyaki sauce have a lot of carbs?

Quick Answer

Teriyaki sauce can have a moderate amount of carbs, depending on the specific recipe. Most commercial teriyaki sauces contain 15-30 grams of carbohydrates per 2 tablespoon serving. The main sources of carbs in teriyaki sauce are sugar and mirin, a sweet Japanese rice wine. Making teriyaki sauce at home allows you to control the carb content by using less sugar or sugar substitutes and lower carb mirin alternatives. Diluting the sauce and using smaller amounts can also reduce the carbs per serving. So while teriyaki sauce is not extremely high in carbs, it does contain a moderate amount from the typical ingredients. Monitoring portion sizes is important for controlling carb intake from teriyaki sauce.

What Is Teriyaki Sauce?

Teriyaki sauce is a Japanese sauce made by combining soy sauce, mirin, sake or sugar, and starch. It has a sweet yet savory umami flavor from the blend of ingredients. The ingredients used can vary, but the most common are:

  • Soy sauce: For saltiness and umami flavor
  • Mirin: A sweet Japanese rice wine that adds sweetness
  • Sake: Japanese rice wine that contributes flavor
  • Sugar: To balance out the savory soy sauce
  • Starch: Such as cornstarch to thicken the sauce
  • Ginger: For fragrance
  • Garlic: Extra flavor

Teriyaki sauce originated in Hawaii but is now popular worldwide as both a marinade and dipping sauce. It has a glossy sheen and subtly sweet flavor that complements grilled meats, seafood, vegetables and more. The sauce is used to make the dish Chicken Teriyaki, which is fried or grilled chicken glazed with teriyaki sauce.

Main Carb Sources in Teriyaki Sauce

The two ingredients that contribute most of the carbohydrates to teriyaki sauce are:

Sugar

Granulated white sugar is commonly used in teriyaki sauce recipes to balance the salty soy sauce and add sweetness. Sugar has 15 grams of carbs per tablespoon, entirely from sugar carbs. So the more sugar used in the recipe, the higher the carb count will be.

Mirin

Mirin is a sweet Japanese rice wine that has about 14 grams of carbs per tablespoon, primarily from starch and sugar. Lower carb substitutes like sake (4g carbs per tbsp) can be used instead of mirin to reduce the carbs.

In addition to sugar and mirin, the soy sauce and starch (like cornstarch) in teriyaki sauce contain small amounts of carbs as well. But sugar is generally the main source of added carbs.

Carb Content of Teriyaki Sauce

The exact carb content of teriyaki sauce can vary widely based on the specific recipe. Here is the carb count for 2 tablespoon servings of some common commercial varieties and homemade recipes:

Commercial Teriyaki Sauces

  • Kikkoman Teriyaki Marinade & Sauce – 15g carbs
  • Yamasa Teriyaki Sauce – 16g carbs
  • Annie Chun’s Teriyaki Sauce – 17g carbs
  • Bachan’s Japanese BBQ Teriyaki Sauce – 21g carbs
  • Chung Jung One Teriyaki Sauce – 29g carbs

As you can see, most commercial brands of bottled teriyaki sauce contain 15-30 grams of total carbohydrates per 2 tablespoon serving. The carb numbers are moderately high because brands use sugar and mirin to achieve the characteristic sweetness.

Homemade Teriyaki Sauce Recipes

  • Basic Homemade – 30g carbs
  • Reduced Sugar – 20g carbs
  • Low Carb (with xylitol) – 10g carbs

Homemade teriyaki sauce can have even more carbs if you use the full sugar content. But the carb count drops significantly when reducing the sugar or using sugar substitutes in the recipe. Replacing mirin with sake or other alcohol also lowers carb content.

So in summary, a 2 tablespoon serving of teriyaki sauce generally contains 15-30 grams of carbohydrates depending on the recipe. The lowest carb options are homemade recipes where you control the sugar and mirin amounts.

Does Teriyaki Sauce Have a Lot of Carbs?

Whether or not teriyaki sauce is considered high in carbs depends on your daily carb intake goals:

  • For a standard 2,000 calorie diet, the recommended daily carb intake is about 225-325 grams.
  • For low carb diets like keto, the typical goal is less than 50 grams of carbs per day.

Given these daily targets, teriyaki sauce would provide:

  • 10-15% of carbs on a standard diet
  • 30-60% of carbs on a keto or low carb diet

So while teriyaki sauce does not have an extremely high amount of carbs compared to snacks like candy or soda, it does have a moderate carb load, especially for low carb eating patterns.

To put the carb count in perspective, here are the grams of carbs in 2 tablespoons of other condiments:

Condiment Grams of Carbs
Ketchup 8g
Mayonnaise 0.6g
Soy Sauce 2g
Barbecue Sauce 17g

As you can see, teriyaki sauce is higher in carbs than condiments like ketchup, mayo and soy sauce, but lower than sweet barbecue sauce.

So in general, teriyaki sauce contains a moderate amount of carbs from its signature sweet flavor. It is lower in carbs than many classic Asian sauces though, like:

  • Sweet and Sour Sauce – 48g carbs
  • Hoisin Sauce – 33g carbs

Overall, teriyaki sauce can fit into a balanced diet when used in moderation and counted toward daily carb intake. Limiting portions and seeking lower carb recipes reduces its impact for low carb eating patterns.

Tips for Reducing Carbs in Teriyaki Sauce

Here are some tips for lowering the amount of carbs when making or using teriyaki sauce:

Reduce Sugar

Cutting back on the sugar, whether white sugar, brown sugar, or honey, can substantially lower the carb content. Try reducing sugar by half in teriyaki recipes for a moderate carb count.

Use Sugar Substitutes

Swap out sugar for lower carb sweeteners like erythritol, monk fruit, stevia, or xylitol. This lets you keep the sweet taste while dropping carb grams.

Replace Mirin with Sake

Substitute dry sake or sherry for some or all of the mirin in a recipe. Mirin has a higher carb count than those alcohols.

Use Lower Carb Mirin

Search for mirin made specifically for low carb diets, or make your own using sake and sugar alternatives. This can cut down on mirin carbs.

Dilute and Use Less

Consider diluting premade teriyaki sauce with a bit of water to reduce thickness and carbs. Also use smaller amounts as a marinade, glaze, or dipping sauce.

Make from Scratch

Homemade allows total control over ingredients. Make big batches and store in the fridge for easy use all week long.

Avoid Thickeners

Skip added starches like cornstarch to prevent extra unwanted carbs in some recipes.

With smart substitutions and controlled portions, teriyaki sauce can be incorporated into both regular and low carb eating patterns. Prepare the sauce yourself or seek out low sugar commercial varieties for maximum flexibility.

Conclusion

Teriyaki sauce contains a moderate amount of carbohydrates, generally around 15-30 grams per 2 tablespoon serving depending on the recipe. The main sources of carbs are from sugar and mirin, which provide the characteristic sweetness. For low carb diets like keto, teriyaki sauce can account for a substantial portion of the daily carb intake allowed. However, the carb content can be reduced by using less sugar, replacing mirin, diluting, and portion control. When made with simple whole ingredients and used mindfully, teriyaki sauce can be enjoyed as part of a healthy diet in appropriate amounts. Monitoring your serving sizes and counts provides flexibility for this popular savory-sweet sauce.

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