JA

Lawson — calories & nutrition

Official dataConvenience Stores861 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 861 items by name

Lawson at a glance

Average meal
374kcal
excl. sides, drinks & desserts
Lightest meal
167kcal
手巻おにぎり 熟成紀州南高梅Most protein
62.8g
からあげクン レッド3倍味 BOX(20個入り)
Meals under 500 kcal
344
of 451 meals
Within genre
lightest
of 4 chains in Convenience Stores
Protein 20 g+
53 options
while under 600 kcal
Half a day of salt
13%
3.75 g or more in one item
Also disclosed
fiber, sugars
beyond the basics

By the numbers

Items861
Average294kcal
Median256kcal
Range2–974kcal
Avg protein9.4g
Avg salt1.8g

Lightest meals — top 5

  1. 1手巻おにぎり 熟成紀州南高梅167kcal
  2. 2手巻寿司 納豆167kcal
  3. 3チヂミロール(ソース入り)168kcal
  4. 4コク旨さんまかば焼き168kcal
  5. 5たっぷり食物繊維が摂れる 梅しそごはんおにぎり(国産もち麦入り)170kcal

Most protein — top 5

  1. 1からあげクン レッド3倍味 BOX(20個入り)62.8g
  2. 2特盛！ガリマヨ豚カルビ57.3g
  3. 3贅沢すぎ！肉づくし満腹濃厚豚ラーメン48.2g
  4. 4ガーリックトマトソース チキンステーキ弁当46.6g
  5. 5とろ〜りチーズ満腹濃厚豚ラーメン44.7g

A convenience giant with a long history of low-carb and high-protein product development — the bran bread line being the classic example — backed by careful nutrition disclosure.

We list official nutrition for all 861 Lawson menu items. It is the lightest in its genre, which makes quality easier to prioritize over quantity.

The lightest meal is “手巻おにぎり 熟成紀州南高梅” at 167 kcal and the heaviest is “特盛！たらこマヨネーズ” at 974 kcal. The 807 kcal spread means your choice matters a great deal here.

A lighter meal is easy to put together, even without planning ahead.

“からあげクン レッド3倍味 BOX(20個入り)” carries the most protein at 62.8 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 kcalFamilyMart457 items · avg 309 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: Lawson official website (www.lawson.co.jp). Figures on this page are based on the nutrition information Lawson publishes; no estimates are used. We review what we list every day — last verified on 2026-11-06.