Sawayaka — Calories & Nutrition

✓ Official dataFamily Restaurants95 itemsLast verified: 2026-09-18

At a glance: lightest meals & most protein

Lightest meals — top 5

  1. エビフライ236 kcal
  2. 焼き野菜カレー257 kcal
  3. 竜田揚げ373 kcal
  4. 【店舗限定】梅しらす雑炊402 kcal
  5. みぞれ煮ハンバーグ407 kcal

Most protein — top 5

  1. 厚切りさわやかステーキ[300g]70.9g762kcal
  2. ハンバーグとステーキ61.1g681kcal
  3. げんこつハンバーグ51.7g621kcal
  4. 【炭焼き野菜店限定】よくばり炭焼きプレート47.1g858kcal
  5. チーズハンバーグ46.2g581kcal

Meals average 537 kcal. The heaviest is “【炭焼き野菜店限定】よくばり炭焼きプレート” at 858 kcal.

Sawayaka Menu

30 items
How to read the pentagon
  • EEnergy
  • PProtein
  • FFat
  • CCarbs
  • SSalt

The further a corner reaches, the more it covers of a day’s intake — the outer edge is half a day, the inner ring about an eighth. The scale is stretched near the centre so small amounts stay visible.

げんこつハンバーグ
621kcal
P51.7 F38.9 C15.1 S2.6
おにぎりハンバーグ
509kcal
P41.6 F31.2 C14.4 S2.1
手づくりハンバーグ
433kcal
P36.1 F27.6 C9.3 S2.1
和風ハンバーグ
439kcal
P36.3 F27.6 C10.4 S2.1
チーズハンバーグ
581kcal
P46.2 F38.9 C10.4 S2.8
よくばりコンビ
607kcal
P44 F42.5 C8.8 S2.5
ハンバーグとエビフライ
553kcal
P36.3 F33.3 C25.1 S2.5
ハンバーグと焼き野菜カレー
552kcal
P32.1 F32.7 C31.6 S4.7
ハンバーグとビーフシチュー
484kcal
P37.4 F29.6 C17 S2.4
みぞれ煮ハンバーグ
407kcal
P24.3 F20.7 C29 S3.8
厚切りさわやかステーキ[300g]
762kcal
P70.9 F48.3 C9.8 S2.3
さわやかステーキ[150g]
416kcal
P37.1 F25 C9.1 S1.6
ハンバーグとステーキ
681kcal
P61.1 F43.6 C10.1 S2.5
炭焼き鶏ステーキ
607kcal
P36 F45.2 C7.8 S2
炭焼きバーガー（フライドポテトつき）
697kcal
P34 F33.9 C64.6 S4.6
炭焼きチーズバーガー（フライドポテトつき）
845kcal
P44.1 F45.1 C65.7 S5.3
【店舗限定】ナスとトマトのミートドリア
575kcal
P15 F25 C71.8 S2.4
鉄鍋ビビンバ
640kcal
P20.8 F26.6 C75.3 S1.8
【店舗限定】梅しらす雑炊
402kcal
P13.8 F5.5 C68.4 S6.5
焼き野菜カレー
257kcal
P6.5 F13.7 C28.4 S3.5
竜田揚げ
373kcal
P23.5 F24.4 C12.5 S1.7
エビフライ
236kcal
P9.2 F16 C12.8 S1.1
おこさまハンバーグ【低アレルゲン】
533kcal
P25.3 F20.7 C60.8 S1.3
おこさまカレー【低アレルゲン】
323kcal
P5.6 F9 C53.2 S1.4
おこさまスパゲティ
437kcal
P9.6 F16.3 C63.8 S2.3
【炭焼き野菜店限定】ハンバーグと炭焼き野菜
684kcal
P39.2 F41.1 C35.8 S3.2
【炭焼き野菜店限定】よくばり炭焼きプレート
858kcal
P47.1 F56 C35.3 S3.6
【炭焼き野菜店限定】炭焼きゴロっと野菜(バーニャカウダソース付き)
429kcal
P6.4 F25.2 C40.6 S2.4
【10/16-10/21限定】プラス ガーリックライス
469kcal
P13.6 F8.1 C81.8 S0.7
【10/16-10/21限定】プラス 大盛りガーリックライス
703kcal
P20.3 F12 C122.7 S1.1

Browse all 95 items

About Sawayaka

A charcoal-grilled hamburger restaurant found only in Shizuoka. Each official menu page lists nutrition; sauces are published separately and listed as their own rows here.

What the data shows Sawayaka

Items
95
Average
274kcal
Median
200kcal
Min 〜 Max
2–858kcal
Protein Average
11.9g
Salt Average
1.2g
Average (meals)
537 kcalexcludes drinks, desserts, condiments
Within genre
#8 lightestof 50 Family Restaurants chains
Under 500 kcal
43%13 of 30 meal options
Protein 20 g+
12 optionswhile under 600 kcal
Half a day of salt
5%3.75 g or more in one item

Sawayaka publishes nutrition information for 95 menu items, and we list all of it here. It sits on the lighter side of its genre.

At the extremes, “おこさまカレー【低アレルゲン】” is the lightest meal at 323 kcal, while “【炭焼き野菜店限定】よくばり炭焼きプレート” tops the menu at 858 kcal. Even everyday options span 535 kcal.

Worth shortlisting a few options before you order on a lighter day.

“厚切りさわやかステーキ[300g] ステーキ300g” carries the most protein at 70.9 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.

Figures are based on information published by Sawayaka; no estimates are used. Last verified on 2026-09-18. Actual values may vary by location, season and preparation.

Related reading

Five family restaurants, comparedGusto, Saizeriya, Denny’s, Jonathan’s and Royal Host differ clearly in average calories and how easy a light meal is.Why restaurant meals are high in saltHow much of the daily target a single meal out takes up, why noodles and rice bowls run highest, and what actually helps.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 family restaurants

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See all 191 chains

Written by
Okazaemon (runs tabecal)

Sales job, late twenties. Lost 18 kg over three years without giving up eating out, with 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 — consult a doctor or dietitian for medical decisions. About the operator →

Where this data comes from

Figures on this page are based on the nutrition information Sawayaka publishes. No estimates are used. We review what we list every day. Last verified on 2026-09-18.

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