Guides to eating out
How to read calories and nutrition when eating out, written from the data we publish.
Seven burger chains, compared by the numbersOfficial figures from McDonald’s, MOS, Subway and more show the burger itself is often the light part — the set is what decides the total.Seven cafe chains, compared by the numbersMeal averages range from 275 to 591 kcal — “cafe food is light” does not survive contact with the data.Five noodle chains, compared by the numbersRamen, udon, soba and champon — the genre where calories and salt refuse to move together.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.Five family restaurants, comparedGusto, Saizeriya, Denny’s, Jonathan’s and Royal Host differ clearly in average calories and how easy a light meal is.Comparing gyudon chains by the numbersYoshinoya, Sukiya, Matsuya and Nakau — even the “regular” bowl differs by 60+ kcal. Official figures, side by side.How many plates of conveyor sushi?A plate of nigiri averages about 100 kcal, which makes sushi uniquely countable. Real numbers from three chains.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.Real meals out under 500 kcalActual single-item meals between 300 and 500 kcal, chain by chain.How many calories should one meal out be?Working back from daily requirements, compared against the actual distribution of 8,000 chain menu items and broken down by genre.Reading PFC balance, and why eating out skews itHow to read the protein/fat/carbohydrate split, why restaurant meals tilt toward fat, and how to secure protein — with real numbers.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.Nutrition report 2026 (Japanese)An annual report aggregating every chain and item we publish, by genre and by chain. Rebuilt from each morning’s data.