Disclaimer: This audit is for informational purposes only and is not medical advice. I am a health researcher, not a licensed medical professional. Always consult a healthcare provider before making dietary changes. Read our full methodology.
Teriyaki Salmon
A crowd-pleasing classic with exceptional omega-3 content. The sweet-savory glaze adds flavor but also some sugar—an honest trade-off that still results in an excellent gut health score.
Teriyaki Salmon
⚖️ Balanced Assessment
This recipe demonstrates the nuance required in gut health scoring. The exceptional omega-3 content and anti-inflammatory ingredients significantly outweigh the moderate added sugar in the glaze.
✅ Major Positives
- • 4 salmon steaks = ~8-12g EPA/DHA omega-3s total
- • Ground ginger for anti-inflammatory support
- • Sesame oil with lignans (sesamin)
- • Lemon juice for vitamin C and digestion
⚠️ Consideration
- • 2 tbsp brown sugar in the glaze
- • Context: Divided among 4 servings = ~6g sugar per serving
- • Easy fix: Use coconut aminos + monk fruit
Quick Facts
4-Pillar Score Breakdown
🌱 Prebiotic Density
55/100Weight: 35% — Limited prebiotic content as this is a protein-focused dish.
Available Prebiotics:
- Garlic Powder (¼ tsp): Small amount but still provides some prebiotic inulin. Concentrated form retains prebiotic activity.
- Sesame Seeds (1 tbsp): Provide fiber and lignans. While not a primary prebiotic, they contribute to fiber diversity.
📝 Complete Your Meal:
This is a protein component—pair with prebiotic-rich sides to maximize gut health. Steamed broccoli, roasted asparagus, or a raw garlic-ginger slaw would significantly boost the prebiotic pillar.
🦠 Probiotic/Ferment Factor
50/100Weight: 15% — Neutral baseline for non-fermented dish.
🎯 Whole Food Baseline:
Traditional soy sauce undergoes fermentation, but the brief exposure and cooking process means minimal live culture benefit. The 50-point baseline is appropriate—this dish neither helps nor harms from a probiotic perspective.
💡 Easy Upgrades:
- • Serve with pickled ginger (traditional accompaniment)
- • Side of miso soup
- • Quick cucumber kimchi
- • Drizzle with live-culture soy sauce post-cooking
🔥 Anti-Inflammatory Index
90/100Weight: 30% — Excellent score driven by salmon's omega-3 content.
Anti-Inflammatory Powerhouses:
- Salmon Steaks (4 × 6 oz): The star ingredient. Each serving provides approximately 2-3g EPA and DHA omega-3s—the most potent dietary anti-inflammatories. Research consistently shows omega-3s reduce gut inflammation and support intestinal barrier integrity.
- Ground Ginger (1 tsp): Concentrated gingerols and shogaols with documented anti-inflammatory effects. Ginger has been used for digestive complaints for millennia.
- Sesame Oil (¼ cup): Contains sesamin and sesamolin—lignans with anti-inflammatory properties. Unlike seed oils, sesame has a balanced omega profile and beneficial compounds.
- Lemon Juice (¼ cup): Vitamin C supports collagen synthesis in gut lining; citric acid improves mineral absorption.
- Ground Mustard: Contains glucosinolates with anti-inflammatory and antimicrobial properties.
⚠️ The Sugar Question:
Brown sugar (2 tbsp total) adds some inflammatory load, but context matters: distributed among 4 servings, it's ~6g per serving—less than many "healthy" breakfast options. The omega-3 benefit significantly outweighs this small amount. For optimization, substitute with monk fruit or reduce by half.
📊 Glycemic Stability
75/100Weight: 20% — Good score despite added sugars, thanks to high protein and fat content.
Glycemic Analysis:
- High Protein (35g/serving): Protein significantly buffers any glycemic response from the glaze sugars.
- High Fat (16g/serving): Omega-3 fats from salmon slow glucose absorption considerably.
- Modest Sugar (6g/serving): While present, the sugar is moderated by the protein-fat matrix.
📈 Estimated Meal GI: 40-50 (Low-Medium)
Despite the glaze sugars, the complete meal has a moderate glycemic impact due to the substantial protein and fat content. Pairing with non-starchy vegetables would further improve this pillar.
Ingredient Analysis
| Ingredient | Gut Health Role | Impact |
|---|---|---|
| Salmon | EPA/DHA omega-3s, astaxanthin, protein | +++ |
| Ginger | Gingerols, motility support | ++ |
| Sesame Oil | Sesamin, lignans | ++ |
| Lemon Juice | Vitamin C, mineral absorption | + |
| Sesame Seeds | Fiber, minerals | + |
| Soy Sauce | Fermented (minimal), sodium | ○ |
| Brown Sugar | Added sugar (feeds pathogenic bacteria) | - |
🏆 Final Verdict
This Teriyaki Salmon scores highly thanks to its exceptional omega-3 content—among the most beneficial nutrients for gut health. The anti-inflammatory ginger and sesame add further support. While the brown sugar glaze prevents a perfect score, the overall profile remains excellent. For gut health optimization, pair with fermented sides and consider reducing the sugar.
✅ Why It Works:
- • Outstanding omega-3 content
- • Anti-inflammatory ginger and sesame
- • High protein for gut repair
- • Quick cooking preserves omega-3s
- • Family-friendly flavor profile
💡 Optimization Tips:
- • Reduce brown sugar by half
- • Use coconut aminos + monk fruit
- • Serve with steamed broccoli
- • Add pickled ginger on the side
⚠️ FODMAP Notice
This recipe contains garlic powder (high FODMAP) and soy sauce (may contain wheat). For IBS sufferers: omit garlic powder or use garlic-infused oil, and use tamari instead of soy sauce for gluten-free option.