Real meals out under 500 kcal

Between “light” and “not enough”

Real single-item meals from our data, all 300–500 kcal: Sukiya mini gyudon (464), Yoshinoya black curry (480), MOS teriyaki chicken burger (303), nearly every Subway sandwich (308–449), Ringer Hut’s small champon (315), Hotto Motto okazu-only mains (319–499).

The common patterns

Protein-forward fillings with modest bread or noodles; rice reduced or removed; single-item breakfast menus. Fried-centric set meals almost always clear 700 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 →

More guides

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