7-Eleven — Calories & Nutrition

✓ Official dataConvenience Stores756 itemsLast verified: 2026-09-14Source: official site

At a glance: lightest meals & most protein

Lightest meals — top 5

Most protein — top 5

Meals average 381 kcal. The heaviest is “麺４００ｇ！ジューシーソース焼そば” at 995 kcal.

7-Eleven Menu

504 items (showing 120)

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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.

道産秋鮭焼ほぐしごはん（もち麦）

332kcal

P14.5 F3.6 C62.9 S2.2

ねぎ塩グリルチキン弁当

643kcal

P28.6 F16.8 C95.3 S4.6

P17.6 F12.2 C56.8 S1.8

P23.1 F11.9 C65.7 S2.3

炙り照焼チキンマヨネーズ丼

637kcal

P27.2 F19.6 C89.3 S3.5

富山県産にら使用スタミナ豚にら丼

542kcal

P16.9 F15.1 C85.9 S2.7

照り焼きチキン弁当

745kcal

P36.3 F22 C101.4 S3.3

ＣＡＦＥＢＯＸ骨付きチキンビリヤニ

512kcal

P23.1 F17.5 C67.8 S3.2

P24.7 F24.7 C109.8 S3.2

７プレミアムマーガリン入り黒糖ロール４個入

P7.6 F10.4 C26.5 S1.8

たっぷりタルタルソースのフィッシュバーガー

P12.6 F19.3 C40.3 S2.4

焼き餃子５個入り

380kcal

P12.6 F19.3 C40.3 S2.4

P5.1 F12.1 C46.5 S1.3

P15.2 F21.3 C15.2 S2.6

P6.6 F10.7 C47.2 S1.4

冷製！具だくさんＴＯＦＵ＆ごま豆乳坦々

205kcal

P17.4 F10.8 C10.5 S2.4

レバニラ炒め

155kcal

P17.9 F4.1 C13.1 S3.4

P5.1 F13.9 C13.5 S2.2

P13.9 F12.4 C18.6 S1.8

おろしとねぎの揚げだし豆腐

233kcal

P14.9 F15.7 C9.4 S1.2

P15.3 F15.3 C32.2 S4.9

P8.7 F15.7 C43.2 S2.5

炭火焼きミックスホルモン（味噌ダレ）

309kcal

P31.4 F16.8 C8.4 S3.1

P6.8 F11.3 C27.9 S1.9

P14.9 F15.5 C32.2 S3.7

炭火焼ミックスホルモン

375kcal

P37.7 F18.2 C15.5 S3.7

醤のコクと旨味ホイコーロー

249kcal

P7.6 F19.1 C12.9 S2.1

P14.4 F22.4 C15.7 S2.2

じゃがバター＆ソーセージ

437kcal

P8.7 F27.2 C42.1 S2.2

ソーセージとポテトのマヨネーズ焼き

544kcal

P11.9 F44.8 C24.3 S1.8

P29.8 F10.8 C2.6 S2.1

ピリ辛豚ホルモン道産ホルモン使用

299kcal

P18.6 F16.8 C19.3 S3.8

P31.4 F24.9 C2.6 S1.3

P24.8 F14.2 C1.4 S3.5

P26.7 F24.4 C7.7 S2.9

鶏の炭火焼（柚子こしょう付）

245kcal

P25.5 F15.7 C0.4 S2.3

P12.4 F6.1 C12.1 S3.5

冷製仕立ての具だくさんＴＯＦＵ＆糀ＭＩＳＯ

P13.3 F15.4 C18.2 S2.5

７Ｐ鉄板焼きハンバーグチーズインデミソース

261kcal

P18.8 F15.6 C12.3 S2.5

P19.6 F22.4 C15.8 S2.8

ゆず香るごまポン酢豚しゃぶ鍋

283kcal

P16 F15.6 C21.3 S3.2

７プレミアムゴールド金の厚切りチャーシュー

225kcal

P12.8 F16.7 C5.8 S1.4

７プレミアム厚切りタン塩焼き

187kcal

P14.8 F12.2 C4.5 S2.2

P15.5 F10.2 C0.1 S1.1

７プレミアム北海道男爵いもと牛肉の味染み肉じゃが

P12.3 F36.8 C20.7 S2.8

７プレミアム具だくさんもつ煮込み

655kcal

P35.6 F44.3 C32.5 S6.1

７プレミアム北海道産男爵いもの味染み肉じゃが

189kcal

P9.9 F6 C25.6 S2

７プレミアムゴールド骨付き肉３本入金のバターチキンカレー

375kcal

P24.7 F25.1 C14.7 S2.1

P14.9 F16.1 C0.1 S1.6

７プレミアム甘酢肉だんご

281kcal

P13.4 F13.4 C28.4 S2.6

７プレミアムサーモンハラミの白醤油焼

203kcal

P10.2 F17.8 C0.6 S0.4

P9.4 F11.6 C19.1 S1.8

７Ｐ直火焼和風おろしハンバーグ

164kcal

P10.3 F8.5 C12.7 S1.6

P15.8 F10.2 C5.5 S1.4

P4.6 F42.6 C34.8 S0.5

もちもち食感どーなつチョコ＆クランブル

240kcal

P2.9 F13.1 C28 S0.7

Browse all 756 items

About 7-Eleven

Japan’s biggest convenience chain. Its ready meals disclose nutrition carefully — often down to fibre — making konbini food the natural balancing act in a week of restaurant meals.

What the data shows 7-Eleven

Items: 756
Average: 322kcal
Median: 299kcal
Min 〜 Max: 3–995kcal
Protein Average: 12.9g
Salt Average: 2.4g

Average (meals): 381 kcalexcludes drinks, desserts, condiments
Within genre: #2 lightestof 4 Convenience Stores chains
Under 500 kcal: 77%390 of 504 meal options
Protein 20 g+: 92 optionswhile under 600 kcal
Half a day of salt: 21%3.75 g or more in one item
Also disclosed: fibre, sugarsbeyond the basics

We list official nutrition for all 756 7-Eleven menu items. It sits on the lighter side of its genre.

The lightest meal is “ななチキ” at 174 kcal and the heaviest is “麺４００ｇ！ジューシーソース焼そば” at 995 kcal. The 821 kcal spread means your choice matters a great deal here.

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

“７プレミアム濃厚スープのもつ煮込み” carries the most protein at 51.3 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.

Beyond energy and protein, fibre and sugars are also disclosed — handy for low-carb eaters.

Figures are based on information published by 7-Eleven; no estimates are used. Last verified on 2026-09-14. Actual values may vary by location, season and preparation.

Other chains

Lawson624 items · avg 283 kcal FamilyMart334 items · avg 298 kcal Ministop106 items · avg 289 kcal nosh733 items · avg 331 kcal Hama Sushi671 items · avg 255 kcal Anrakutei569 items · avg 477 kcal

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

Source: 7-Eleven official website Figures on this page are based on the nutrition information 7-Eleven publishes. No estimates are used. We review what we list every day. Last verified on 2026-09-14.

7-Eleven — Calories & Nutrition

At a glance: lightest meals & most protein

Lightest meals — top 5

Most protein — top 5

7-Eleven Menu

Browse all 756 items

About 7-Eleven

What the data shows 7-Eleven

Related reading

Other chains

Where this data comes from