JA

FamilyMart — calories & nutrition

Official dataConvenience Stores457 itemsLast verified 2026-11-06Source: official site
Publishes calories, protein, fat, carbs, saltP = protein · F = fat · C = carbs · S = salt
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All 457 items by name

FamilyMart at a glance

Average meal
394kcal
excl. sides, drinks & desserts
Lightest meal
175kcal
手巻 辛子明太子Most protein
34.8g
【北海道・東北・関東】SUSURU TV. 濃厚とんこつ豚無双濃厚無双ラーメン
Meals under 500 kcal
220
of 295 meals
Within genre
#2 lightest
of 4 chains in Convenience Stores
Protein 20 g+
25 options
while under 600 kcal
Half a day of salt
24%
3.75 g or more in one item

By the numbers

Items457
Average309kcal
Median263kcal
Range3–958kcal
Avg protein11.1g
Avg salt2.6g

Lightest meals — top 5

  1. 1手巻寿司 青しそ納豆174kcal
  2. 2手巻 辛子明太子175kcal
  3. 3岩下の新生姜®いなり寿司175kcal
  4. 4手巻 紀州南高梅176kcal
  5. 5ぱくっと寿司 とろたく176kcal

Most protein — top 5

  1. 1【北海道・東北・関東】SUSURU TV. 濃厚とんこつ豚無双濃厚無双ラーメン34.8g
  2. 2炙り焼チキンとミートボール弁当（ペッパーごはん）30.6g
  3. 3ラーメン荘 歴史を刻め監修 豚ラーメン30.2g
  4. 4肉の旨味感じる三元豚のロースとんかつ弁当29.8g
  5. 5内容量600gオーバー！ トマトとニンニクのパスタ29.6g

One of the big three konbini chains, with full nutrition on its bento, noodles and deli items. Composing a meal from onigiri and sides pairs nicely with our calculator.

We list official nutrition for all 457 FamilyMart menu items. It sits on the lighter side of its genre.

At the extremes, “手巻 辛子明太子” is the lightest meal at 175 kcal, while “内容量600gオーバー！ トマトとニンニクのパスタ” tops the menu at 958 kcal. Even everyday options span 783 kcal.

Plenty of lighter choices, so you are unlikely to get stuck.

“【北海道・東北・関東】SUSURU TV. 濃厚とんこつ豚無双濃厚無双ラーメン” carries the most protein at 34.8 g. A good option when you want protein without the calories that usually come with it.

Some single items carry over half the Japanese daily salt target (7.5 g for adult men). Leaving the soup or skipping table condiments is the easiest way to bring that down.

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Related reading

Konbini or eating out — which runs lighter?84% of convenience-store meals come in under 500 kcal, versus 59% when eating out. How to use each.A practical guide to protein when eating outWhich chains offer the most items with 20 g+ of protein under 600 kcal — worked backwards from the data.

More chains

7-Eleven1,583 items · avg 332 kcalLawson861 items · avg 294 kcalMinistop123 items · avg 285 kcal
See all 191 chains →
Okazaemon
Written by Okazaemon (runs tabecal)

Late twenties, works in sales. Lost 18 kg over three years while still eating out, by sticking to one rule: 20 g+ protein and 10 g or less fat per meal. Checks every chain’s officially published nutrition data daily. Not a nutrition professional — please consult a doctor or registered dietitian for medical decisions.

Where this data comes from

Source: FamilyMart official website (www.family.co.jp). Figures on this page are based on the nutrition information FamilyMart publishes; no estimates are used. We review what we list every day — last verified on 2026-11-06.