Rice and chicken are common ingredients found in many people’s diets. However, there are healthy and unhealthy ways to prepare these foods. White rice that has been processed and refined contains less fiber and nutrients compared to brown rice. Teriyaki sauce also often contains large amounts of sodium and sugar. By evaluating the nutritional contents of white rice, teriyaki chicken, and the dish as a whole, we can determine whether white rice with teriyaki chicken is a healthy meal choice.
Nutritional content of white rice
White rice starts out as brown rice grains that have the bran and germ removed, leaving mostly the starchy endosperm. This process strips away many nutrients, including:
- Fiber
- Vitamins B1, B3, and B6
- Iron
- Magnesium
- Phosphorus
- Potassium
- Zinc
Brown rice retains these nutrients because only the outer hull is removed during processing. For example, brown rice has about 3.5 grams of fiber per cooked cup, while white rice only has 0.6 grams.
The result is white rice that is mostly starch. One cup of cooked white rice nutrition contains:
| Nutrient | Amount |
|---|---|
| Calories | 205 |
| Protein | 4.2 g |
| Carbs | 44.5 g |
| Fat | 0.4 g |
| Fiber | 0.6 g |
As you can see, white rice is mostly carbohydrates and lacks fiber and protein. The glycemic index, which measures how quickly foods raise blood sugar, is also high for white rice at 73 compared to brown rice at 50.
Nutritional content of teriyaki chicken
Teriyaki chicken can have varying nutritional values depending on the recipe, but in general it contains:
- Chicken – Provides protein, B vitamins, selenium
- Soy sauce – Sodium, some antioxidants
- Sugar – Carbohydrates and calories
- Starch – Thickens the sauce and adds carbs
- Ginger and garlic – Antioxidants and phytonutrients
A 3 ounce serving of chicken thigh with skin provides approximately:
| Nutrient | Amount |
|---|---|
| Calories | 184 |
| Fat | 13 g |
| Protein | 16 g |
Chicken is a lean source of protein. However, teriyaki sauce adds a significant amount of sodium.
A common bottled teriyaki sauce contains approximately:
| Nutrient | Amount (1/4 cup) |
|---|---|
| Calories | 260 |
| Fat | 0 g |
| Carbs | 63 g |
| Sodium | 2560 mg |
As you can see, the sodium content is very high, containing over 100% of the daily recommended value in just 1/4 cup. The sugar content is also substantial.
Is white rice with teriyaki chicken healthy?
Looking at the nutritional contents of each component, here are some conclusions we can make about white rice with teriyaki chicken:
Benefits
- Provides lean protein from chicken
- Has some antioxidants from ginger, garlic, and soy sauce
- Contains carbohydrates for energy
Downsides
- Very high in refined carbs and sodium
- Low in fiber, vitamins, and minerals
- High glycemic index
While chicken and even white rice do have some nutritional merits, the overall dish is very heavy in refined carbohydrates and sodium when teriyaki sauce is added. Some healthier ways to make this meal include:
- Use brown rice instead of white
- Use reduced sodium teriyaki sauce
- Add veggies like broccoli, carrots, peppers to increase fiber and nutrients
- Use baked instead of fried chicken
- Use fresh ginger and garlic instead of dry powder
- Skip bottled sauce and make homemade teriyaki with less sugar and sodium
Health Impact of Too Much Sodium
Consuming excessive sodium through foods like teriyaki chicken and white rice can negatively impact your health. Here are some of the effects of too much sodium:
Increased blood pressure
Higher sodium intake is associated with elevated blood pressure. Over time, the consistent spikes in blood pressure from eating high sodium foods can damage blood vessels, making them stiff and less elastic.
Higher risk of stroke and heart disease
The damage to blood vessels caused by high sodium can make people more prone to strokes, heart attacks, and atherosclerosis (hardening of the arteries).
Fluid retention
Excess sodium causes the body to retain more fluid in an attempt to dilute the sodium. This can lead to swelling, bloating, and weight gain.
Stomach cancer
Some studies have found connections between high sodium intake and increased risk of stomach cancer. The salting of foods may damage stomach linings and boost cancer risk.
Kidney problems
Extra sodium forces the kidneys to work harder to filter out excess sodium. Over time, this may reduce kidney function and lead to disease.
Bone loss
Some evidence shows that getting excess sodium and not enough calcium and potassium can contribute to bone mineral loss and osteoporosis over time.
Tips for Reducing Sodium Intake
If you regularly eat high sodium foods like white rice with teriyaki chicken, here are some tips to reduce your intake:
- Limit processed and restaurant foods which tend to be very high in sodium.
- Flavor foods with herbs, spices, citrus, vinegar instead of salt.
- Check nutrition labels and choose low sodium versions.
- Use reduced sodium soy sauce or make your own teriyaki.
- Don’t add extra salt when cooking or at the table.
- Rinse canned foods like beans to remove excess sodium.
- Avoid ingredients like MSG, soy sauce, and garlic salt.
- Increase potassium intake through fruits, veggies, yogurt, etc to offset sodium.
Sticking to fresh whole foods like fruits, vegetables, lean meats, whole grains, beans, nuts and seeds will help you to avoid excess sodium and eat a more balanced, nutritious diet.
Healthy Teriyaki Chicken Recipe
Instead of white rice and bottled teriyaki sauce, you can make a healthier version at home. Here is a recipe for baked teriyaki chicken over brown rice and veggies:
Ingredients
- 2 boneless, skinless chicken breasts
- 1 cup brown rice
- 1 cup broccoli florets
- 1 red bell pepper, sliced
- 2 cloves garlic, minced
- 1 Tbsp fresh ginger, minced
- 3 Tbsp reduced-sodium soy sauce
- 2 Tbsp honey
- 1 Tbsp rice vinegar
- 1 tsp sesame oil
Instructions
- Cook brown rice according to package directions.
- Chop chicken breasts into 1-inch cubes. Place in baking dish.
- In small bowl, whisk together garlic, ginger, soy sauce, honey, vinegar and sesame oil.
- Pour 3/4 of sauce over chicken. Bake at 400F for 15 minutes.
- Meanwhile, steam broccoli florets until crisp-tender.
- Remove chicken from oven, stir and coat with remaining sauce. Return to oven for 5 more minutes.
- Serve chicken over brown rice with broccoli and bell peppers.
This homemade version uses reduced sodium soy sauce, skips refined sugars, and incorporates more nutrients from brown rice, garlic, ginger and vegetables. By being mindful about preparation, teriyaki chicken can be a part of a healthy diet.
Conclusion
While white rice and chicken can be healthy foods, commercially prepared teriyaki sauce is very high in refined carbs, sodium, and sugar. This makes white rice with pre-made teriyaki chicken an unhealthy meal choice, associated with increased risk of high blood pressure, fluid retention, and other diseases.
To make it healthier, use brown rice for more fiber and nutrients. Create homemade teriyaki sauce with less sodium. Also add plenty of veggies for minerals, fiber and antioxidants. With some simple modifications, you can still enjoy the flavors of teriyaki chicken over rice as part of a balanced diet.