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.

84% of konbini meals are under 500 kcal

Across 757 meal items from Seven-Eleven, Lawson and FamilyMart, the average is 331 kcal (median 297) and 84% come in under 500 kcal — versus 59% when eating out. Konbini food is designed to be combined, which makes portions adjustable by nature.

Disclosure is thorough too

All three publish protein, fat, carbs and salt for nearly every meal item, and Seven-Eleven and Lawson often add fibre. Swapping one restaurant meal a day for a konbini one can move the daily total by several hundred kcal.

Figures in this article are aggregated from the 30,399 items across 191 chains we publish (as of 2026-09-18). Reference values follow Japan’s Dietary Reference Intakes (2020).

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 →

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