How many calories are in teriyaki chicken and rice?

Quick Answer

The number of calories in teriyaki chicken and rice can vary depending on the serving size and how it is prepared. On average, a 6 ounce serving of teriyaki chicken contains around 300 calories. When paired with 1 cup of cooked white rice, which provides around 205 calories, the total calorie count comes to about 505 calories. However, factors like the recipe, cooking method, and any additions or substitutions can raise or lower the calorie content.

Calories In Teriyaki Chicken

Teriyaki chicken refers to chicken that has been marinated and/or glazed with a sweet and salty teriyaki sauce. The main ingredients in teriyaki sauce are soy sauce, rice wine vinegar, sugar, and spices like ginger and garlic. This gives the chicken a sticky, caramelized exterior with a savory umami flavor.

The calorie count for teriyaki chicken depends on the serving size and preparation method:

Serving Size Calories
3 ounces grilled teriyaki chicken breast 140
3 ounces baked teriyaki chicken breast 120
6 ounces grilled teriyaki chicken breast 280
6 ounces baked teriyaki chicken breast 240

As shown, a 3 ounce serving of teriyaki chicken breast contains around 120-140 calories, depending on whether it is grilled or baked. At 6 ounces, the count doubles to 240-280 calories.

Chicken thighs, drumsticks, wings, or other cuts may have slightly more calories due to their higher fat content. Deep frying teriyaki chicken rather than grilling, roasting, or baking it will also increase the calorie count significantly.

To help reduce calories, the teriyaki chicken can be made with minimal added oil or prepared using cooking spray. Trimming visible fat before cooking also helps lower the calorie total. Watching portion sizes is important too, as teriyaki chicken is often served in large pieces or as an entree.

Calories In White Rice

White rice is a versatile refined grain that is a staple food for many cuisines. It provides an excellent source of carbohydrates and some protein.

Here are the calories for 1 cup of cooked white rice from different grain sizes:

Type of Rice Calories
Long grain white rice 205
Medium grain white rice 205
Short grain white rice 210

As you can see, one cup of cooked white rice contains around 205 calories, regardless of the grain length. Short grain rice has slightly more at 210 calories per cup.

Rice is mostly carbohydrates with a small amount of protein. It does not contain any fat, cholesterol, or sodium on its own. However, the cooking method can impact its nutrition profile.

For example, rice cooked in oil or other fats absorbs some of those calories. Butter, olive oil, coconut oil, and other cooking fats add around 100-120 extra calories per tablespoon used.

The calorie count also goes up if salt, seasonings, or sauce are mixed into the rice. Plain white rice keeps the calorie content lowest.

To reduce the calories in rice, use a lower calorie cooking method like steaming. Rinsing the rice well before cooking can also remove excess surface starch. Another option is cauliflower rice, with around 30 calories per cup.

Total Calories In Teriyaki Chicken And Rice

Combining teriyaki chicken and white rice makes a well-rounded meal. The chicken provides protein, while the rice offers carbohydrates.

If we take a typical 6 ounce serving of teriyaki chicken breast and pair it with 1 cup of cooked white rice, the total calorie count is:

Food Calories
6 oz teriyaki chicken breast 280
1 cup white rice 205
Total 485

As shown, the full meal comes to around 485 calories. This makes it a nutritious single serving dinner for one person.

Here are some other serving suggestions and calorie totals:

– 1 chicken thigh (140 calories) + 1⁄2 cup rice (103 calories) = 243 calories
– 2 chicken wings (176 calories) + 1⁄2 cup rice (103 calories) = 279 calories
– 1 chicken drumstick (110 calories) + 1 cup rice (205 calories) = 315 calories

The calorie content can be lowered by using cauliflower rice instead of regular rice. For example, swapping 1 cup of cauliflower rice (30 calories) reduces the total meal calories to 310.

Trimming fat from the chicken, baking instead of frying, and watching portion sizes are other ways to cut calories. Skip adding fatty sauces to keep the meal light.

How To Make Low Calorie Teriyaki Chicken And Rice

Here are some tips for lightening up this classic meal combination while still keeping it flavorful:

– Use skinless, boneless chicken breasts or thighs and trim any excess fat. Chicken breast has the lowest calorie content.

– Opt for baking, grilling, or broiling instead of frying. Spray cooking spray or brush a small amount of oil to prevent sticking.

– Make homemade teriyaki sauce with reduced sodium soy sauce, rice vinegar, garlic, ginger, and a touch of sugar or other natural sweetener.

– Cook rice by boiling, steaming, or using a rice cooker. Don’t add oil, butter, or other fats while cooking.

– Rinse rice thoroughly before cooking and use a fork to fluff rice to increase volume.

– Mix in riced cauliflower for lower calorie “rice”. Use a 1:1 ratio of cauliflower to regular rice.

– Bulk up the meal by adding non-starchy veggies like broccoli, bell peppers, bok choy, or snap peas.

– Garnish with sliced green onions, sesame seeds, and chili garlic sauce instead of heavy sauces.

– Watch portion sizes and limit to 1 chicken breast or thigh plus 1⁄2-1 cup of rice or cauliflower rice per serving.

– Enjoy the chicken and rice as part of a balanced diet with other nutrient-dense whole foods.

With some simple substitutions and cooking adjustments, teriyaki chicken and rice can be lightened up considerably while still delivering full flavor. Carefully monitoring serving sizes is key to keeping calories in check.

Nutrition Facts For Teriyaki Chicken And Rice

Here is the nutrition breakdown for a typical serving of 6 ounces of teriyaki chicken breast and 1 cup of white rice:

Nutrient Amount % Daily Value
Calories 485 24%
Carbohydrates 57g 19%
Protein 43g 86%
Fat 3.5g 5%
Saturated Fat 1g 5%
Sodium 590mg 25%
Sugar 7g 14%
Fiber 1g 4%

As you can see, this meal is high in protein, providing 43g or 86% DV. Carbohydrates make up the majority of calories, at 57g. Total fat and saturated fat are low at 5g and 1g respectively.

Sodium is moderate at 590mg (25% DV), coming mostly from the teriyaki sauce. Sugar content is 7g or 14% DV. Fiber is slightly low at 4% DV.

To make this meal even healthier, use reduced sodium teriyaki sauce and increase fiber by adding more non-starchy vegetables. Cauliflower rice adds vitamins while lowering the glycemic index.

Benefits of Teriyaki Chicken and Rice

Enjoying teriyaki chicken with rice offers several benefits:

– Provides complete protein from the chicken along with carbohydrates from the rice.

– Chicken and rice are very versatile ingredients that are readily available.

– Teriyaki sauce adds lots of flavor without significantly increasing calories.

– Chicken offers B vitamins like niacin, vitamin B6, and pantothenic acid.

– Rice provides manganese, magnesium, and selenium.

– No fat or cholesterol in this dish if made with skinless chicken breast.

– Lower in sodium than many take-out or frozen teriyaki chicken meals.

– Easy to adjust portions to meet your calorie needs.

– Pairs well with many healthy sides like broccoli, snap peas, cabbage, etc.

– Kid-friendly meal that most people enjoy.

With mindful preparation, teriyaki chicken and rice can be a lean protein choice that delivers a tasty dose of carbohydrates. It works for many different diets and makes great leftovers.

Low Calorie Teriyaki Chicken and Rice Recipe

Here is a delicious low calorie recipe for teriyaki chicken and cauliflower rice:


For the chicken:
– 1 lb boneless, skinless chicken breasts, cut into 1 inch cubes
– 1⁄4 cup reduced sodium soy sauce
– 1 tablespoon rice wine vinegar
– 1 tablespoon honey or maple syrup
– 1 teaspoon sesame oil
– 2 cloves garlic, minced
– 1 teaspoon grated fresh ginger
– 1⁄4 teaspoon red pepper flakes (optional)

For the cauliflower rice:
– 4 cups riced cauliflower
– 1 tablespoon olive oil
– Salt and pepper to taste


1. In a bowl, whisk together the soy sauce, vinegar, honey, sesame oil, garlic, ginger, and red pepper flakes. Add the chicken and toss to coat. Let marinate for at least 20 minutes, up to overnight.

2. Preheat oven to 400°F. Place marinated chicken on a lightly greased baking sheet. Reserve leftover marinade. Bake for 15-20 minutes, until chicken is cooked through.

3. While chicken bakes, heat olive oil in a skillet over medium high heat. Add cauliflower rice and season with salt and pepper. Cook, stirring frequently, until tender, about 5-7 minutes.

4. Once chicken is cooked, add reserved marinade to skillet. Bring to a boil and cook for 1 minute to reduce slightly.

5. Serve chicken over cauliflower rice. Garnish with sesame seeds and sliced green onions.

Nutrition per serving: 340 calories | 10g fat | 42g protein | 18g carbs | 5g fiber

This lighter take on chicken teriyaki uses baking instead of frying to reduce calories while keeping the chicken juicy and flavorful. Cauliflower rice adds nutrients while cutting the carbs and calories significantly compared to regular rice. Feel free to double the recipe to have leftovers!

Healthy Teriyaki Chicken and Rice Bowl Meal Prep

Meal prepping teriyaki chicken rice bowls is a great way to have healthy, delicious lunches or dinners ready to enjoy all week long. Here are some tips:

– Cook a batch of chicken breasts or thighs in teriyaki marinade and rice or cauliflower rice at the beginning of the week.

– Let chicken and rice cool completely before portioning into meal prep containers.

– Add veggies like broccoli, carrots, snap peas, cabbage, or bok choy either cooled or fresh daily.

– Pack rice and veggies on bottom, chicken on top to avoid sogginess.

– Sprinkle each container with green onions, sesame seeds, edamame, and chili garlic sauce.

– Other add-ins: avocado, radish, cucumber, bell pepper, mango, pineapple

– If reheating, mix in fresh veggies just before eating to keep crispy texture.

– Enjoy either cold, at room temp, or reheated. These bowls store well in the fridge up to 4 days.

– Swap in shrimp or tofu to change it up. Use brown rice or quinoa for extra nutrients.

Meal prepped teriyaki bowls are endlessly adaptable to your tastes and diet. Make a big batch on your day off and enjoy quick, healthy lunches without the prep work each day!

Common Questions

Does teriyaki chicken need to be cooked?

Yes, raw teriyaki chicken should always be cooked thoroughly to an internal temperature of 165°F. Marinating in teriyaki sauce does not cook the chicken. Be sure to bake, grill, broil, or pan fry teriyaki chicken until fully cooked.

Is teriyaki chicken healthy?

Teriyaki chicken can be a healthy option when made properly. Choose skinless, boneless chicken breast and minimal amounts of oil and sugar in the sauce. Baked or grilled chicken is healthier than fried. Watch portion sizes and enjoy as part of a balanced diet.

Is rice or noodles better with teriyaki chicken?

This comes down to personal preference. Rice offers more fiber and nutrients like manganese and magnesium. But noodles can make the dish feel more substantial while keeping calories in check if you opt for a vegetable noodle. For the lowest calorie option, cauliflower rice adds fewer carbs.

Can I freeze leftover teriyaki chicken and rice?

Yes, freezing leftovers is a great way to save teriyaki chicken and rice. Portion it out first so you can defrost just what you need later on. Allow to cool completely before freezing in airtight containers or freezer bags. It will keep for 2-3 months in the freezer.

Can I use quinoa instead of rice?

Absolutely! Cooked quinoa makes a nutrient-packed substitution for rice in this dish. It has more protein, fiber, vitamins, and minerals compared to white rice. The flavor pairs perfectly with savory teriyaki chicken.

Is chicken or steak better for teriyaki?

Both work well! Chicken is a bit leaner and absorbs the sauce nicely. Steak offers a heartier, beefier flavor. Cut steak into thin slices across the grain after cooking for tenderness. You may need to reduce the cooking time compared to chicken.


Teriyaki chicken and rice is a classic, satisfying meal combination. The chicken provides lean protein while the rice offers starchy carbs. Factors like serving sizes, cooking methods, and recipe tweaks impact the total calories, but on average a serving contains around 500 calories.

Baking, grilling, or broiling the chicken is best to avoid excess fat and calories from frying. Lower calorie riced cauliflower can sub in for a portion of the regular rice. Keeping sauce portions moderate, using reduced sodium soy sauce, and adding lots of veggies boosts the nutrition without sacrificing taste. Enjoy this yummy duo as part of an overall healthy lifestyle.

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