Japanese food has a reputation for being healthy, and much of that reputation is deserved. It is also true that a katsu curry from a chain and a bowl of miso soup are both "Japanese food". The honest answer is that it depends on what you eat, and on whether it is home cooking or restaurant food.
What Japanese home cooking looks like
A typical Japanese home meal is built around a bowl of rice, a main dish and one or two sides, often with soup. There is even a phrase for the ideal balance: ichijū sansai, one soup and three dishes.
The cooking methods are a big part of why this food has a healthy reputation:
- Simmering in dashi, soy and mirin, as in gyudon
- Grilling, as in miso glazed salmon
- Glazing rather than drowning in sauce, as in a proper teriyaki
Portions of each element are moderate, and vegetables turn up throughout the meal rather than as a token side.
Where the reputation needs a footnote
Some classics are fried
Tonkatsu, chicken katsu and tempura are fried, and taste like it. They are part of everyday Japanese cooking, but they are richer dishes, and it would be misleading to pretend otherwise.
Soy sauce brings salt
Most Japanese seasoning starts with soy sauce, miso or dashi, and all of them carry salt. If you are watching your salt intake, it is worth knowing.
Restaurant and takeaway versions are different
British takeaway teriyaki is often a thick, sweet syrup. Chain katsu curry sauce can be heavy and sweet. Home versions are usually lighter. Our teriyaki sauce is made from soy, mirin and sake rather than a shop-bought glaze, so it has far less sugar than a typical takeaway version.
The numbers for eight everyday dishes
Here is what a portion of each dish on our menu contains:
| Dish | Calories | Protein |
|---|---|---|
| Chicken teriyaki with sesame green beans | 830 kcal | 50g |
| Tonkatsu with cabbage | 940 kcal | 51g |
| Chicken katsu with cabbage | 870 kcal | 44g |
| Japanese curry | 730 kcal | 36g |
| Gyudon | 710 kcal | 40g |
| Miso glazed salmon with broccoli | 650 kcal | 34g |
| Veggie mapo tofu | 630 kcal | 26g |
| Agedashi tofu with enoki | 590 kcal | 24g |
These are full, filling portions designed to be a proper dinner, not diet meals. If protein is your priority, our guide to high-protein Japanese meal prep goes into more detail.
How to eat Japanese food in a balanced way
- Mix rich and light. Pair a fried dish with a grilled or simmered one across the week.
- Watch the extra soy sauce. The dishes are already seasoned.
- Keep the vegetables. The cabbage with katsu and the greens with teriyaki are there for a reason.
- Cook at home more than you order in. It is the simplest way to know what is in your food.
If you have a specific health condition or dietary target, a GP or registered dietitian is the right person to advise you.
FAQ
Is Japanese food good for weight loss?
It can be part of a balanced diet, but no cuisine is automatically good for weight loss. Grilled and simmered dishes are lighter than fried ones, and portion size matters more than the cuisine.
Is Japanese food high in salt?
It can be, because soy sauce, miso and dashi all contain salt. Home cooking lets you control how much is used.
What is the healthiest dish on the oishee menu?
It depends what you are looking for. Miso glazed salmon is lighter and brings oily fish. Chicken teriyaki has the most protein per calorie. The two tofu dishes are the lightest overall.