Onion vs Teriyaki Sauce
Side-by-side macro comparison. Onion vs Teriyaki Sauce per their standard serving sizes.
Macro Comparison Table
| Macro | Onion | Teriyaki Sauce | Difference |
|---|---|---|---|
| Calories | 44 cal | 16 cal | +175% Onion |
| Protein | 1.2g | 1.1g | +9% Onion |
| Carbs | 10g | 2.9g | +245% Onion |
| Fat | 0.1g | 0g | 0% Onion |
Differences shown relative to Onion. Positive = Onion has more.
Quick Take
Onion delivers 44 calories per serving with 1.2g protein, 10g carbs, and 0.1g fat. Teriyaki Sauce delivers 16 calories with 1.1g protein, 2.9g carbs, and 0g fat. The most meaningful difference: they're within 28 calories per serving, so calorie load is essentially equivalent. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Teriyaki Sauce gives you 28 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Teriyaki Sauce delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Onion brings 44 calories — useful when you're chasing a surplus and struggling to eat enough. Onion delivers 1.2g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Teriyaki Sauce fits cleanly into keto with only 2.9g carbs. Onion at 10g carbs uses significantly more of your daily 20g carb budget.
Frequently Asked
Which has more protein, Onion or Teriyaki Sauce?
Onion has more protein: 1.2g vs 1.1g per serving. That's a difference of 0.09999999999999987g.
Which has fewer calories, Onion or Teriyaki Sauce?
Teriyaki Sauce has 16 calories per serving vs 44 calories in Onion — a difference of 28 calories.
Is Onion or Teriyaki Sauce better for keto?
Teriyaki Sauce is the better keto choice at 2.9g carbs per serving vs 10g carbs in Onion.
Is Onion or Teriyaki Sauce better for weight loss?
For weight loss, Teriyaki Sauce gives you more calorie flexibility (28 cal less per serving). For preserving muscle during a deficit, Teriyaki Sauce delivers more protein per calorie. Most people on cuts benefit from Teriyaki Sauce.
Which Is Better for Your Goal?
🔥 Weight Loss
Teriyaki Sauce
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Onion
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Teriyaki Sauce
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
→ Calculate My Macros (Free)Related Comparisons
Other ways Onion and Teriyaki Sauce stack up:
Full Onion guide • Full Teriyaki Sauce guide • All comparisons