FoodScore
0/ 100
Decentcondiment· 100 g

Teriyaki Sauce

Teriyaki sauce scores 53/100, placing it in the decent range, primarily due to its exceptionally high sodium content.

  • Contains a significant 3833mg of sodium per 100g, which is very high.
  • Provides 5.93g of protein per 100g, contributing to daily protein intake.
  • Classified as NOVA 1, indicating it is a minimally processed food.
  • Offers 15% of the Daily Value for magnesium per 100g.
  • Very low in calories at 89 per 100g, with negligible fat and no added sugar.
  • Scores -6 points above the condiment category average (59/100 across 17 foods).
Fiber
0.1g
0% of Daily Value
Protein
5.93g
12% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
3833mg
167% of Daily Value
+
What it brings to the table
Protein (5.9g)+1
Micronutrients (Magnesium, Phosphorus)+4
Whole food (NOVA 1)+10
−
What holds it back
Sodium (3833mg)-12

Why it scores 53

Teriyaki sauce achieves a FoodScore of 53 out of 100, placing it in the decent category. This score is significantly impacted by its extremely high sodium content. With 3833mg of sodium per 100g, it incurs a substantial penalty, as dietary guidelines recommend limiting sodium intake to reduce the risk of high blood pressure and heart disease. On the positive side, the sauce receives bonuses for its protein content, providing 5.9g per 100g, which is notable for a condiment. It also earns points for specific micronutrients like magnesium and phosphorus. Furthermore, its classification as a NOVA 1 food, meaning it is unprocessed or minimally processed, contributes a significant bonus, aligning with recommendations to prioritize whole foods. To achieve a higher score, the most impactful change would be a drastic reduction in its sodium level, as this single factor heavily outweighs its beneficial components.

Health benefits

What the nutrients in teriyaki sauce actually do for you, grounded in established dietary science.

Supports Muscle Maintenance and Repair

While not typically a primary protein source, teriyaki sauce does contribute to daily protein intake. With 5.93g of protein per 100g, it can complement other protein-rich foods in a meal. Protein is essential for the growth and repair of tissues, including muscle, and plays a role in enzyme and hormone production. Including diverse protein sources throughout the day is emphasized by dietary guidelines for overall health. However, given its high sodium, it's best consumed in moderation as part of a balanced meal.

Contributes to Bone Health

Teriyaki sauce contains several minerals important for bone health. It provides 25mg of calcium and 61mg of magnesium per 100g, contributing 2% and 15% of the Daily Value, respectively. Magnesium, in particular, is crucial for bone mineral density and plays a role in activating vitamin D, which is also vital for calcium absorption. While these amounts are not exceptionally high, they add to the overall dietary intake of these essential minerals. Relying solely on teriyaki sauce for these nutrients would be impractical due to its sodium content.

Provides Essential Micronutrients

Beyond protein, teriyaki sauce offers a modest array of micronutrients. It provides 15% of the Daily Value for magnesium and 9% for iron per 100g. Magnesium is involved in over 300 enzymatic reactions in the body, supporting nerve function, muscle contraction, and energy production. Iron is critical for oxygen transport and preventing anemia. While these contributions are not substantial enough to make it a primary source, they add to the nutrient density of meals when used in appropriate portions. It's important to consider the overall nutritional profile of the meal.

Low in Calories and Fat

Teriyaki sauce is notably low in calories and fat, providing only 89 calories and 0.02g of total fat per 100g. This makes it a condiment that can add flavor without significantly increasing the caloric load of a meal, which can be beneficial for weight management. It also contains no saturated or trans fats, aligning with dietary recommendations to limit these types of fats for heart health. However, its high sodium content remains a critical factor to consider when incorporating it into a diet focused on overall health.

How to eat it

Teriyaki sauce is a popular condiment in American cuisine, often used as a marinade, glaze, or dipping sauce for various dishes. It's commonly paired with chicken, beef, fish, and vegetables, adding a savory and slightly sweet flavor. While versatile, its high sodium content means it should be used judiciously, typically in small portions to enhance taste rather than as a primary component of a dish.

Use teriyaki sauce as a flavorful marinade for lean proteins like chicken breast or tofu, but consider diluting it with water or vinegar to reduce sodium per serving.
When using as a dipping sauce, measure your portion carefully to control sodium intake; a tablespoon or two is usually sufficient.
Pair teriyaki sauce with fresh vegetables and whole grains to create a balanced meal that offsets its sodium with other beneficial nutrients.
Look for low-sodium versions of teriyaki sauce if you consume it frequently, as this is the most significant nutritional drawback.
Things to keep in mind

The primary caution with teriyaki sauce is its exceptionally high sodium content. A single 100g serving contains 3833mg of sodium, far exceeding the recommended daily limit for most adults. Individuals with high blood pressure, heart disease, or kidney disease should exercise extreme caution and likely avoid regular consumption, or opt for very low-sodium alternatives. For the general population, moderation is key to prevent excessive sodium intake, which can contribute to fluid retention and increased cardiovascular risk.

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Reader questions
Is teriyaki sauce healthy?
Teriyaki sauce scores 53/100, placing it in the decent range. While it offers some protein and minerals like magnesium, its very high sodium content is a significant nutritional drawback. For most people, it can be part of a balanced diet when consumed in small, controlled portions, but it's not a health-promoting food in large quantities.
Is teriyaki sauce good for weight loss?
Teriyaki sauce is low in calories and fat (89 calories, 0.02g fat per 100g), which can be beneficial for weight loss if used sparingly. However, its high sodium content can contribute to water retention, which might temporarily affect weight. Focus on portion control to avoid excessive sodium while enjoying its flavor.
Is teriyaki sauce processed?
Teriyaki sauce is classified as NOVA 1, meaning it is unprocessed or minimally processed. This indicates it's made from basic ingredients without extensive industrial processing, which is generally a positive dietary characteristic. However, its high sodium content is an inherent part of its formulation, regardless of processing level.
How can I reduce the sodium when cooking with teriyaki sauce?
To reduce sodium, you can dilute teriyaki sauce with water, unsalted broth, or a splash of vinegar when using it as a marinade or glaze. Alternatively, make your own homemade version with reduced soy sauce or use low-sodium teriyaki sauce options available in stores. Pairing it with fresh, unsalted ingredients also helps balance the overall sodium of the meal.
What are some good alternatives to teriyaki sauce?
If you're looking for lower-sodium alternatives, consider making a homemade sauce with low-sodium soy sauce, ginger, garlic, a touch of honey or maple syrup, and rice vinegar. Other flavorful options include tamari (gluten-free soy sauce, also high in sodium), coconut aminos (lower sodium, but different flavor profile), or a simple stir-fry sauce with fresh herbs and spices.
Does teriyaki sauce contain added sugar?
The specific teriyaki sauce analyzed contains 0g of added sugar per 100g. This is a positive aspect, as many commercial sauces can be high in added sugars. Always check the nutrition label of specific brands, as formulations can vary, and some teriyaki sauces may contain added sweeteners.
Is teriyaki sauce suitable for a low-carb diet?
With 89 calories and 5.93g of protein per 100g, and no added sugar, this teriyaki sauce can fit into some low-carb diets in moderation. However, it's important to consider the total carbohydrate content from other ingredients if you are strictly tracking carbs. Always check the specific brand's label for exact carbohydrate counts.

Explore more

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 171167)Updated 2026-04-20