Japanese Food Calories: 30 Dishes and Snacks Compared

Summarize with: ChatGPT Claude AI Mode Perplexity

Lowest-calorie Japanese foods: Dashi, 5 calories (1 cup prepared, 240 ml). Most protein: Edamame, 18.4 g (1 cup shelled, 155 g).

We have nutrition pages for 30 Japanese foods, from convenience-store onigiri and fried chicken to gyoza, takoyaki, natto and matcha snacks. Per serving they run from 5 calories for Dashi (1 cup prepared, 240 ml) to 352 calories for 7-Eleven Japan Crispy Corn Cheese (1 pack, 65 g). Each row links to the full page for that item.

Lowest calories5calDashiHighest calories352cal7-Eleven Japan Crispy Corn CheeseMost protein18.4gEdamame

Dashi1 cup prepared (240 ml)5calProtein 0.5 g · Carbs 1 g · Fat 0 gMatcha1 tsp powder (2 g)6calProtein 0.6 g · Carbs 1 g · Fat 0.1 gNigiri Sashimi1 piece salmon nigiri (25 g)45calProtein 4 g · Carbs 5 g · Fat 1 gNatto1 serving (50 g, 1 small package)95calProtein 8.8 g · Carbs 5.1 g · Fat 4.2 g7-Eleven Japan Matcha Cookie1 cookie (~30 g)120calProtein 2 g · Carbs 18 g · Fat 5 gLawson Devil's Onigiri1 piece (~110 g)125calProtein 3 g · Carbs 23 g · Fat 2 gCalbee Takoyaki Ball Corn Puff1 serving (34 pieces, 28 g)140calProtein 1 g · Carbs 18 g · Fat 7 gYakitori2 skewers with tare sauce (~85 g)140calProtein 15 g · Carbs 2 g · Fat 8 gOnigiri1 plain onigiri (100 g)168calProtein 3.5 g · Carbs 37 g · Fat 0.3 g7-Eleven Japan Onigiri (Tuna Mayo)1 onigiri (110 g)180calProtein 6 g · Carbs 32 g · Fat 4 gAgedashi Tofu1 serving (150 g, 3-4 pieces)180calProtein 10 g · Carbs 12 g · Fat 11 gBaumkuchen (Japanese Style)1 slice (50 g)180calProtein 3 g · Carbs 22 g · Fat 9 gFamilyMart Onigiri (Salmon)1 piece (~110 g)180calProtein 5 g · Carbs 36 g · Fat 2 gEdamame1 cup shelled (155 g)188calProtein 18.4 g · Carbs 14 g · Fat 8 gMatcha Pocky1 pack (35 g, ~12 sticks)190calProtein 3 g · Carbs 27 g · Fat 8 gAkuma Onigiri1 piece (110 g)200calProtein 4 g · Carbs 35 g · Fat 5 gPocky Chocolate Sticks1 pack (40 g, ~13 sticks)200calProtein 3 g · Carbs 28 g · Fat 9 gMatcha Ice Cream Cup0.5 cup (94 g)210calProtein 3 g · Carbs 25 g · Fat 11 gLawson Karaage Kun1 pack regular (~90 g, 5 pieces)226calProtein 14.4 g · Carbs 7.8 g · Fat 15.4 gGyoza6 pieces (140 g)230calProtein 10 g · Carbs 24 g · Fat 10 gKaraage100 g (4-5 pieces)250calProtein 20 g · Carbs 15 g · Fat 15 gFamichiki1 piece (~80 g)252calProtein 15 g · Carbs 10 g · Fat 17 gFamichiki (FamilyMart Fried Chicken)1 piece (80 g)252calProtein 15 g · Carbs 14 g · Fat 15 g7-Eleven Japan Tamago Sando1 sandwich (140 g)260calProtein 10 g · Carbs 24 g · Fat 14 gJapanese Egg Sandwich (Tamago Sando)1 sandwich (150 g)280calProtein 10 g · Carbs 28 g · Fat 14 gAvocado Sushi Roll1 roll (180 g)300calProtein 8 g · Carbs 28 g · Fat 17 gKushikatsu2 skewers (100 g)306calProtein 11.6 g · Carbs 9.8 g · Fat 23.4 gTakoyaki6 pieces (132 g)350calProtein 14 g · Carbs 42 g · Fat 12 g7-Eleven Japan Crispy Corn Cheese1 pack (65 g)352calProtein 3.9 g · Carbs 37.3 g · Fat 21.4 gFurikake100 g (varies by brand)490calProtein 20 g · Carbs 33 g · Fat 30 g

Japanese food calories per serving

These 28 rows are per serving, piece or pack. The serving is in the second column, so compare two rows only when the weights match.

Item	Serving	Calories	Protein	Carbs	Fat
Dashi	1 cup prepared (240 ml)	5	0.5 g	1 g	0 g
Matcha	1 tsp powder (2 g)	6	0.6 g	1 g	0.1 g
Nigiri Sashimi	1 piece salmon nigiri (25 g)	45	4 g	5 g	1 g
Natto	1 serving (50 g, 1 small package)	95	8.8 g	5.1 g	4.2 g
7-Eleven Japan Matcha Cookie	1 cookie (~30 g)	120	2 g	18 g	5 g
Lawson Devil's Onigiri	1 piece (~110 g)	125	3 g	23 g	2 g
Calbee Takoyaki Ball Corn Puff	1 serving (34 pieces, 28 g)	140	1 g	18 g	7 g
Yakitori	2 skewers with tare sauce (~85 g)	140	15 g	2 g	8 g
Onigiri	1 plain onigiri (100 g)	168	3.5 g	37 g	0.3 g
7-Eleven Japan Onigiri (Tuna Mayo)	1 onigiri (110 g)	180	6 g	32 g	4 g
Agedashi Tofu	1 serving (150 g, 3-4 pieces)	180	10 g	12 g	11 g
Baumkuchen (Japanese Style)	1 slice (50 g)	180	3 g	22 g	9 g
FamilyMart Onigiri (Salmon)	1 piece (~110 g)	180	5 g	36 g	2 g
Edamame	1 cup shelled (155 g)	188	18.4 g	14 g	8 g
Matcha Pocky	1 pack (35 g, ~12 sticks)	190	3 g	27 g	8 g
Akuma Onigiri	1 piece (110 g)	200	4 g	35 g	5 g
Pocky Chocolate Sticks	1 pack (40 g, ~13 sticks)	200	3 g	28 g	9 g
Matcha Ice Cream Cup	0.5 cup (94 g)	210	3 g	25 g	11 g
Lawson Karaage Kun	1 pack regular (~90 g, 5 pieces)	226	14.4 g	7.8 g	15.4 g
Gyoza	6 pieces (140 g)	230	10 g	24 g	10 g
Famichiki	1 piece (~80 g)	252	15 g	10 g	17 g
Famichiki (FamilyMart Fried Chicken)	1 piece (80 g)	252	15 g	14 g	15 g
7-Eleven Japan Tamago Sando	1 sandwich (140 g)	260	10 g	24 g	14 g
Japanese Egg Sandwich (Tamago Sando)	1 sandwich (150 g)	280	10 g	28 g	14 g
Avocado Sushi Roll	1 roll (180 g)	300	8 g	28 g	17 g
Kushikatsu	2 skewers (100 g)	306	11.6 g	9.8 g	23.4 g
Takoyaki	6 pieces (132 g)	350	14 g	42 g	12 g
7-Eleven Japan Crispy Corn Cheese	1 pack (65 g)	352	3.9 g	37.3 g	21.4 g

Japanese food calories per 100 g

These 2 rows are both per 100 g, so they compare directly.

Item	Serving	Calories	Protein	Carbs	Fat
Karaage	100 g (4-5 pieces)	250	20 g	15 g	15 g
Furikake	100 g (varies by brand)	490	20 g	33 g	30 g

To log a plate of Japanese food, take a photo of it in NutriScan. The app names the food, estimates the portion and records the calories, protein, carbs and fat against your day. The free plan includes 5 scans a week. NutriScan has 150k+ downloads and a 4.6 star rating.

Log this food

Lowest calorie Japanese foods per serving

1. Dashi: 5 calories, 0.5 g protein, per 1 cup prepared (240 ml)
2. Matcha: 6 calories, 0.6 g protein, per 1 tsp powder (2 g)
3. Nigiri Sashimi: 45 calories, 4 g protein, per 1 piece salmon nigiri (25 g)
4. Natto: 95 calories, 8.8 g protein, per 1 serving (50 g, 1 small package)
5. 7-Eleven Japan Matcha Cookie: 120 calories, 2 g protein, per 1 cookie (~30 g)

Highest protein Japanese foods per serving

1. Edamame: 18.4 g protein, 188 calories, per 1 cup shelled (155 g)
2. Yakitori: 15 g protein, 140 calories, per 2 skewers with tare sauce (~85 g)
3. Famichiki: 15 g protein, 252 calories, per 1 piece (~80 g)
4. Famichiki (FamilyMart Fried Chicken): 15 g protein, 252 calories, per 1 piece (80 g)
5. Lawson Karaage Kun: 14.4 g protein, 226 calories, per 1 pack regular (~90 g, 5 pieces)

Frequently Asked Questions

How many calories are in onigiri?

A plain onigiri (100 g) has 168 calories, with 3.5 g of protein, 37 g of carbs and 0.3 g of fat.

How many calories are in gyoza?

A serving of gyoza, 6 pieces (140 g), has 230 calories, with 10 g of protein, 24 g of carbs and 10 g of fat.

How many calories are in takoyaki?

A serving of takoyaki, 6 pieces (132 g), has 350 calories, with 14 g of protein, 42 g of carbs and 12 g of fat.

How many calories are in karaage?

100 g of karaage (4-5 pieces) has 250 calories, with 20 g of protein, 15 g of carbs and 15 g of fat.

Which of these Japanese foods is lowest in calories?

Counting the 28 rows listed per serving, the lowest in this chart are Dashi at 5 calories (1 cup prepared, 240 ml), Matcha at 6 calories (1 tsp powder, 2 g) and Nigiri Sashimi at 45 calories (1 piece salmon nigiri, 25 g).

Which of these Japanese foods has the most protein?

Edamame has the most protein among the per-serving rows at 18.4 g (1 cup shelled, 155 g), with 188 calories. Karaage has 20 g of protein per 100 g, with 250 calories.

More calorie charts

Compare other groups the same way: rice dishes, pasta and noodles, fish and seafood, chicken calories by cut, egg dishes, Filipino food, Middle Eastern food. Convenience-store picks are also grouped in 7-Eleven Japan and Calbee. For a single food, search the full calories and nutrition index, or work out your daily target with the calorie calculator.