# Konbini Calories: Onigiri, Bento, Ramen and Sandwiches at 7-Eleven, FamilyMart and Lawson

> Calories, protein and salt for current 7-Eleven, FamilyMart and Lawson items in Japan, from the chains' own product pages: onigiri by filling, bento, sandwiches, chilled ramen and udon, salad chicken, Famichiki and Karaage-kun, oden, sweets and drinks, plus three konbini meals we added up and how to read a Japanese nutrition label.

Canonical: https://www.mycallie.app/en/blog/japanese-convenience-store-calories
Published: 2026-10-27 · Updated: 2026-10-27
Author: Md Sadab Wasim · Source: https://www.mycallie.app

## Key takeaways

- Plain onigiri run about 166–204 kcal with 3–7 g of protein on the chains' own pages (checked October 27, 2026). Mayonnaise fillings add the most: a 7-Eleven tuna-mayo is 258 kcal and Lawson's large tuna-mayo 366 kcal.
- Bento and noodles are where a single item becomes a full meal: 7-Eleven's Deka-buta ramen is 986 kcal with 7.7 g of salt, and a frozen 7-Eleven G-kei ramen reported in May 2026 is 1,595 kcal with 16.5 g of salt.
- Salad chicken gives the most protein per calorie on the shelf: 7-Eleven's plain one lists 114 kcal and 24.1 g of protein. Famichiki is 251.7 kcal with 12.7 g, and Karaage-kun 226 kcal with 14.4 g.
- Salt is the number to watch. Japanese adults ate 9.8 g a day in 2023 (men 10.7 g, women 9.1 g) against goals of under 7.5 g and 6.5 g, and one konbini noodle bowl can carry 5–8 g.
- Every label has the same five lines in the same order: エネルギー or 熱量 (energy), たんぱく質 (protein), 脂質 (fat), 炭水化物 (carbohydrate) and 食塩相当量 (salt equivalent).
- Products rotate weekly and vary by region. Treat these numbers as a guide and read the label on the item in your hand.

Callie is our app. It comes up in two sections near the end. Every product value links to the chain's own page (or kalori.jp where the chain's page didn't load), and we checked them all on October 27, 2026. Where we added numbers up ourselves, the table says so.

## The 30-second answer

**A konbini onigiri is about 166–204 kcal, a bento 430–770 kcal and a chilled ramen 480–990 kcal.** Those ranges come from the product pages of [7-Eleven Japan](https://www.sej.co.jp/products/), [FamilyMart](https://www.family.co.jp/goods/safety.html) and [Lawson](https://www.lawson.co.jp/recommend/original/), checked October 27, 2026. The best protein buy is salad chicken: 7-Eleven's plain one lists [114 kcal and 24.1 g of protein](https://kalori.jp/en/shops/seven-eleven/). Famichiki is 251.7 kcal and Karaage-kun 226 kcal.

Salt matters more than calories for many konbini meals. Japan's 2023 national survey found adults eating 9.8 g of salt a day, against goals of under 7.5 g for men and 6.5 g for women. 7-Eleven's Deka-buta ramen alone carries 7.7 g.

Products change every week and vary by region. FamilyMart's pages warn that "商品の規格変更等によりアレルゲン、栄養成分、主要原料原産地、原産国・地域が変更になる場合がございます" (nutrition can change when a product's specification changes). Use these numbers as a guide, then read the label.

## Onigiri calories by filling

**Plain fillings cluster around 170–200 kcal. Mayonnaise and meat fillings run 250–370 kcal.** The rice is most of the energy, so protein stays low.

| Onigiri (chain) | kcal | Protein | Salt |
|---|---|---|---|
| Ume, pickled plum (7-Eleven) | 166 | 2.9 g | 1.6 g |
| Kombu, kelp (7-Eleven) | 171 | 3.3 g | 1.1 g |
| Karashi mentaiko, spicy cod roe (7-Eleven) | 173 | 5.1 g | 1.5 g |
| Nori tsukudani rice ball (FamilyMart) | 179 | 3.4 g | 1.1 g |
| Charcoal-grilled salmon (7-Eleven) | 182 | 4.5 g | 0.92 g |
| Premium grilled salmon belly (Lawson) | 204 | 6.6 g | 1.50 g |
| Tuna mayonnaise (7-Eleven) | 258 | 5.2 g | 1.2 g |
| Large tuna mayonnaise (Lawson) | 366 | 6.8 g | 2.13 g |

Sources: [7-Eleven ume](https://www.sej.co.jp/products/a/item/043836/), [kombu](https://www.sej.co.jp/products/a/item/041907/), [mentaiko](https://www.sej.co.jp/products/a/item/040615/), [salmon](https://www.sej.co.jp/products/a/item/041249/), [tuna-mayo](https://www.sej.co.jp/products/a/item/041909/); [FamilyMart omusubi table](https://www.family.co.jp/goods/safety/goods010.html); Lawson [salmon belly](https://www.lawson.co.jp/recommend/original/detail/1507092_1996.html) and [large tuna-mayo](https://www.lawson.co.jp/recommend/original/detail/1527631_1996.html). All checked October 27, 2026.

Two onigiri make a light lunch of about 340–520 kcal, but with under 15 g of protein. Pair one with a protein item from the sections below.

## Bento: 430 to 770 kcal

**A konbini bento is usually a full meal of 430–770 kcal with 2–4 g of salt.** Fried items and nori-ben (seaweed rice with fried fish) sit at the top of the range.

| Bento (chain) | kcal | Protein | Salt |
|---|---|---|---|
| Mini nori bento with barley rice (7-Eleven) | 426 | 13.2 g | 2.4 g |
| Silver salmon makunouchi (FamilyMart) | 436 | 14.7 g | 2.00 g |
| Hamburg steak and karaage (7-Eleven) | 698 | 29.2 g | 3.6 g |
| Pork loin katsudon (7-Eleven) | 726 | 27.9 g | 2.8 g |
| Nori bento, white fish fry and chikuwa tempura (7-Eleven) | 770 | 16.8 g | 3.6 g |
| Teppan hamburg steak, demi-glace (FamilyMart) | 771 | 23.4 g | 3.50 g |

Sources: 7-Eleven [mini nori bento](https://www.sej.co.jp/products/a/item/044824/), [hamburg and karaage](https://www.sej.co.jp/products/a/item/040949/), [katsudon](https://www.sej.co.jp/products/a/item/044503/), [nori bento](https://www.sej.co.jp/products/a/item/044823/); [FamilyMart bento table](https://www.family.co.jp/goods/safety/goods020.html). Checked October 27, 2026.

The two nori bento show how much portion size matters. The full size is 770 kcal and the mini is 426 kcal, a difference of 344 kcal for what looks like the same meal. If you're watching calories, the mini sizes and makunouchi (assorted small sides) are the easy wins.

## Sandwiches: 290 to 400 kcal

**Konbini sandwiches look small but run 290–400 kcal, mostly from mayonnaise and egg.** Japan's famous egg sandwiches are the richest.

| Sandwich (chain) | kcal | Protein | Salt |
|---|---|---|---|
| Kodawari tamago sando (Lawson) | 290 | 10.5 g | 1.69 g |
| Mixed sandwich (Lawson) | 299 | 9.9 g | 2.02 g |
| Teriyaki chicken and egg (7-Eleven) | 309 | 15.0 g | 2.1 g |
| Juicy ham sandwich (7-Eleven) | 362 | 12.0 g | 2.2 g |
| THE Tamago Sando (7-Eleven) | 402 | 10.8 g | 1.3 g |

Sources: Lawson [tamago sando](https://www.lawson.co.jp/recommend/original/detail/1532666_1996.html) and [mixed sandwich](https://www.lawson.co.jp/recommend/original/detail/1532664_1996.html); 7-Eleven [teriyaki chicken](https://www.sej.co.jp/products/a/item/054025/), [ham](https://www.sej.co.jp/products/a/item/054023/) and [THE Tamago Sando](https://www.sej.co.jp/products/a/item/054028/). Checked October 27, 2026.

7-Eleven's egg sandwich carries 29.3 g of fat, more than its protein and carbohydrate combined. For more protein per calorie, the teriyaki chicken version is the better pick in this set.

## Ramen, udon and soba: the widest range

**Konbini noodles range from 280 kcal for a wakame soba to 986 kcal for a large pork ramen, and their salt runs 2–8 g.** This is the category where one item can use most of a day.

| Noodles (chain) | kcal | Protein | Salt |
|---|---|---|---|
| Wakame soba (7-Eleven) | 280 | 17.2 g | 3.8 g |
| Zaru soba, cold dipping (7-Eleven) | 334 | 16.3 g | 2.0 g |
| Iekei tonkotsu shoyu ramen (FamilyMart) | 476 | 22.6 g | 6.80 g |
| Kakiage udon (FamilyMart) | 505 | 13.3 g | 5.10 g |
| Chilled tanuki udon with tempura bits (7-Eleven) | 733 | 12.4 g | 5.2 g |
| Rich sesame tantanmen (7-Eleven) | 793 | 32.7 g | 5.0 g |
| Deka-buta ramen, Tomita-supervised (7-Eleven) | 986 | 39.3 g | 7.7 g |
| G-kei ramen, frozen (7-Eleven, May 2026) | 1,595 | 46.2 g | 16.5 g |

Sources: 7-Eleven [wakame soba](https://www.sej.co.jp/products/a/item/091887/), [zaru soba](https://www.sej.co.jp/products/a/item/090407/), [tanuki udon](https://www.sej.co.jp/products/a/item/091765/), [tantanmen](https://www.sej.co.jp/products/a/item/091891/), [Deka-buta](https://www.sej.co.jp/products/a/item/091139/); [FamilyMart noodle table](https://www.family.co.jp/goods/safety/goods060.html), checked October 27, 2026; G-kei via [Unseen Japan](https://unseen-japan.com/7-eleven-1595-calorie-ramen/) (May 24, 2026).

Unseen Japan's writer ate the G-kei bowl and noted: "What's more alarming is the 16.5 grams of 食塩相当量 (shokuen sōtōryō), or salt-equivalent." That is more than twice the 7.5 g goal for men. Leaving most of the soup lowers the salt you actually eat, though the label counts all of it.

## Salad chicken and hot snacks

**Salad chicken gives about 24 g of protein for 110–117 kcal. Fried chicken at the counter gives 12–14 g for 170–255 kcal.**

| Item (chain) | kcal | Protein | Salt |
|---|---|---|---|
| Salad chicken, herb (7-Eleven) | 109 | 24 g | not listed |
| Salad chicken, plain (7-Eleven) | 114 | 24.1 g | not listed |
| Salad chicken, smoked (7-Eleven) | 117 | 26 g | not listed |
| Protein chicken breast salad (7-Eleven) | 186 | 21.7 g | 2.6 g |
| Charcoal yakitori, salt (7-Eleven) | 66 | 9.6 g | 0.9 g |
| Nanachiki (7-Eleven) | 174 | 13.4 g | 1.2 g |
| Karaage-kun Regular (Lawson) | 226 | 14.4 g | 1.5 g |
| Famichiki (FamilyMart) | 251.7 | 12.7 g | 1.3 g |
| L-Chiki Regular (Lawson) | 255 | 13.7 g | 1.6 g |

Sources: salad chicken from [kalori.jp's 7-Eleven listing](https://kalori.jp/en/shops/seven-eleven/) (updated October 27, 2026); 7-Eleven [chicken salad](https://www.sej.co.jp/products/a/item/103901/), [yakitori](https://www.sej.co.jp/products/a/item/150403/), [Nanachiki](https://www.sej.co.jp/products/a/item/150398/); Lawson [Karaage-kun](https://www.lawson.co.jp/recommend/original/detail/1390563_1996.html) and [L-Chiki](https://www.lawson.co.jp/recommend/original/detail/1390578_1996.html); [FamilyMart hot snack table](https://www.family.co.jp/goods/safety/friedfoods.html). Checked October 27, 2026.

A pack of salad chicken has roughly twice the protein of a Famichiki for under half the calories. If you're chasing a protein target, our [protein tracker guide](/blog/best-protein-tracker-app) covers apps that show it next to calories.

## Oden, sweets and drinks

**Most oden pieces are under 100 kcal, the sweets below run 143–205 kcal, and a 500 ml sweet drink adds 175–230 kcal.**

| Item (chain) | kcal | Protein |
|---|---|---|
| Oden daikon radish (7-Eleven) | 12 | 0.3 g |
| Oden konjac (7-Eleven) | 6 | 0.1 g |
| Oden beef tendon skewer (7-Eleven) | 31 | 4.5 g |
| Oden egg (7-Eleven) | 77 | 6.7 g |
| Oden mochi kinchaku, tofu pouch with rice cake (FamilyMart) | 94 | 3.8 g |
| Almond tofu (7-Eleven) | 143 | 3.1 g |
| Shio mame daifuku (7-Eleven) | 180 | 5.3 g |
| Baked custard pudding (7-Eleven) | 199 | 7.0 g |
| Premium Roll Cake (Lawson) | 205 | 2.6 g |
| Gogo no Kocha milk tea, 500 ml (Kirin) | 175* | 0–5 g* |
| Calpis Water, 500 ml (Asahi) | 230* | 1.5 g* |

\*Our calculation from per-100 ml values: [Kirin](https://products.kirin.co.jp/softdrink/softdrink/detail.html?id=8816) lists 35 kcal and 0–1 g protein per 100 ml; [Asahi](https://www.asahiinryo.co.jp/products/milkybeverage/calpis_water/) lists 46 kcal and 0.3 g protein per 100 ml. Other sources: 7-Eleven [daikon](https://www.sej.co.jp/products/a/item/120021/), [konjac](https://www.sej.co.jp/products/a/item/120053/), [beef tendon](https://www.sej.co.jp/products/a/item/120052/), [egg](https://www.sej.co.jp/products/a/item/120069/), [almond tofu](https://www.sej.co.jp/products/a/item/115619/), [daifuku](https://www.sej.co.jp/products/a/item/115568/), [pudding](https://www.sej.co.jp/products/a/item/115625/); [FamilyMart oden table](https://www.family.co.jp/goods/safety/oden.html); [Lawson roll cake](https://www.lawson.co.jp/recommend/original/detail/1528735_1996.html). Checked October 27, 2026.

Oden is the lightest hot food in the store. The broth adds salt (0.3–0.6 g per piece at 7-Eleven) more than calories.

## Why your shelf may not match these tables

**The same product name can carry different numbers in different regions, and the range itself changes every week.** Lawson's product pages note "熱量表示は関東地域のものを掲載しております" (calorie figures shown are for the Kanto region). 7-Eleven lists a sales region on every item page. Its full-size nori bento and THE Tamago Sando, for example, were listed only for Ibaraki, Tochigi, Gunma and Saitama when we checked.

The lineup also moves fast. When we checked FamilyMart's omusubi nutrition table on October 23 and again on October 27, 2026, it listed different products. 7-Eleven publishes a "this week's new products" page for each region. So use the tables here for scale, such as an onigiri being about 170–200 kcal and a ramen 500–1,000 kcal. Then read the label on the item you buy and log that.

## Three konbini meals, added up

**A 500 kcal lunch and a 30 g protein breakfast are easy at any konbini. So is an 1,800 kcal single sitting.** All three tables are our own sums of the 7-Eleven values above, except the salad chicken, which comes from kalori.jp.

**A 500 kcal konbini lunch (our calculation)**

| Item | kcal | Protein | Salt |
|---|---|---|---|
| Zaru soba | 334 | 16.3 g | 2.0 g |
| Charcoal yakitori, salt | 66 | 9.6 g | 0.9 g |
| Oden egg | 77 | 6.7 g | 0.6 g |
| Oden daikon | 12 | 0.3 g | 0.4 g |
| **Total** | **489** | **32.9 g** | **3.9 g** |

**A 30 g protein konbini breakfast (our calculation)**

| Item | kcal | Protein | Salt |
|---|---|---|---|
| Salad chicken, plain | 114 | 24.1 g | not listed |
| Oden egg | 77 | 6.7 g | 0.6 g |
| Ume onigiri | 166 | 2.9 g | 1.6 g |
| **Total** | **357** | **33.7 g** | **2.2 g plus the chicken** |

**A high-calorie trap combo (our calculation)**

| Item | kcal | Protein | Salt |
|---|---|---|---|
| Deka-buta ramen | 986 | 39.3 g | 7.7 g |
| Tuna-mayo onigiri | 258 | 5.2 g | 1.2 g |
| Age-dori fried chicken | 175 | 13.4 g | 1.0 g |
| Calpis Water, 500 ml | 230 | 1.5 g | 0.2 g |
| Baked custard pudding | 199 | 7.0 g | 0.19 g |
| **Total** | **1,848** | **66.4 g** | **10.3 g** |

The trap combo is about the whole daily intake of 1,893 kcal reported for Japanese adults in the [2023 national survey](https://www.mhlw.go.jp/content/10900000/001338334.pdf). Its 10.3 g of salt is more than the average Japanese man eats in a day. Age-dori values are from [7-Eleven's page](https://www.sej.co.jp/products/a/item/150089/), and Calpis salt is our calculation from Asahi's 0.04 g per 100 ml.

## How to read a Japanese nutrition label

**Look for the box headed 栄養成分表示 (nutrition facts). Its first line is energy in kcal.** Japanese law requires five items on packaged foods, in a fixed order. Akita Prefecture's [nutrition labelling leaflet](https://www.pref.akita.lg.jp/uploads/public/archive_0000000572_00/%E3%80%90R8.1%E3%80%91R7%E6%A0%84%E9%A4%8A%E6%88%90%E5%88%86%E8%A1%A8%E7%A4%BA%E3%83%AA%E3%83%BC%E3%83%95%E3%83%AC%E3%83%83%E3%83%88%EF%BC%88R7.12.17%EF%BC%89_.pdf), based on the national Food Labeling Standards, lists them:

| Japanese | Reading | Meaning |
|---|---|---|
| エネルギー or 熱量 | enerugī, netsuryō | Energy, in kcal |
| たんぱく質 | tanpakushitsu | Protein, in g |
| 脂質 | shishitsu | Fat, in g |
| 炭水化物 | tansuikabutsu | Carbohydrate, in g |
| 食塩相当量 | shokuen sōtōryō | Salt equivalent, in g |

7-Eleven's site uses 熱量 and many packets use エネルギー. Both mean the same thing. Under the heading, check the basis: 1個当たり (per item), 1食当たり (per serving), 100g当たり or 100ml当たり. Drinks are often per 100 ml, so multiply by five for a 500 ml bottle. 推定値 means the values are estimates.

Salt is listed as salt, not sodium. The formula is sodium in mg × 2.54 ÷ 1,000. For example, 1,000 mg of sodium is 2.54 g of salt.

## Salt: the number most konbini meals blow

**Japanese adults ate 9.8 g of salt a day in 2023, about 2–3 g above the national goals.** The Ministry of Health, Labour and Welfare's [2023 survey summary](https://www.mhlw.go.jp/content/10900000/001338334.pdf) states: "食塩摂取量の平均値は 9.8 g であり、男性 10.7 g、女性 9.1 g である。" That means men averaged 10.7 g and women 9.1 g, with no significant change over 10 years.

The [Dietary Reference Intakes for Japanese (2025)](https://www.mhlw.go.jp/content/10904750/001734207.pdf) set the adult goal at under 7.5 g a day for men and under 6.5 g for women. For preventing the progression of high blood pressure and chronic kidney disease, it sets under 6.0 g.

Against those goals, a single FamilyMart Iekei ramen (6.80 g) or 7-Eleven Deka-buta (7.7 g) uses about a day's allowance. The 500 kcal lunch above stays at 3.9 g. If you're tracking calories in Japan, it's worth logging salt too.

This article is general information. If you have high blood pressure, kidney disease or another condition affected by salt or diet, follow the advice of your doctor. If you have a history of disordered eating, talk to a qualified professional before tracking food.

## Why Western calorie apps are weaker on Japanese food

**In the one study that compared them, a US-built app tracked Japanese nutrient intake less closely than Japanese apps.** Shinozaki and Murakami (2020) entered one-day food records from 30 Japanese adults into five apps. They compared each against Japan's Standard Tables of Food Composition.

The [paper](https://pmc.ncbi.nlm.nih.gov/articles/PMC7694045/) reports that "the median energy intake was significantly overestimated by MyFitnessPal, Asken, Calomiru, and Mogutan." For nutrients, the median correlation was 0.50 for MyFitnessPal against 0.80 for Asken, 0.87 for FiNC and 0.88 for Calomiru. The authors concluded: "These results suggest that intake calculations differ among apps."

Note what the study does not say. The Japanese apps also overestimated energy, and a researcher entered the food, not real users. The authors call for testing "in free-living settings, where users input their own food intake." Our reading, not the paper's finding, is that the food database explains much of the gap: a konbini item often has no exact match in a Western app, so it gets logged as a generic entry.

## When a Japanese app is the better choice

**If you live in Japan and eat mostly Japanese food, a Japanese-built app is a strong choice.** The two to know are Asken (あすけん) and Calomeal (カロミル, listed as Calomiru in the 2020 study). Both scored 0.80 or higher on nutrient correlation in that study, against 0.50 for MyFitnessPal.

A Japanese app is probably better for you if:
- you live in Japan long-term and buy the same konbini and supermarket products every week
- you read Japanese comfortably, since both apps are built for Japanese users
- you mainly log packaged products, where a local database has the most coverage

A general-purpose app makes more sense if you're visiting, switching between languages or countries, or want the same log at home and abroad. Our guide to [tracking calories while travelling](/blog/how-to-track-calories-while-traveling) covers that case.

## Logging konbini food with Callie

**Callie works for konbini food in three ways: scan the barcode, photograph the label or item, or say what you ate.** Callie: AI Calorie Tracker has a barcode scanner, but we don't claim it covers every Japanese product, and konbini items rotate weekly. When a scan finds nothing, photograph the item. Callie shows its estimate on a review screen and logs nothing until you confirm, so you can check it against the 栄養成分表示 box and correct the kcal or protein first.

For oden or hot snacks with no packet, a photo or a voice note works. For example: "two oden eggs, one daikon, one Famichiki." The app interface is available in Japanese, alongside English, French, Spanish, German and Arabic. The AI coach answers in any language, so you can ask about a Japanese label in English. Callie has no offline mode yet. With no signal, take the photos and log them later.

Callie costs $34.99 a year after 3 free AI logs. Callie also tracks a daily protein target and macros. It does not track micronutrients. For barcode-first logging, see our [barcode scanner app guide](/blog/best-barcode-scanner-calorie-app).

## Related reading

- [Why people lose weight in Japan](/blog/why-people-lose-weight-in-japan), on walking, portions and why it fades at home.
- [How to track calories while travelling](/blog/how-to-track-calories-while-traveling), the full travel guide.
- [Best barcode scanner calorie apps](/blog/best-barcode-scanner-calorie-app), for packaged food.
- [Best protein tracker apps](/blog/best-protein-tracker-app), if protein is your main target.

## Sources

1. Seven-Eleven Japan. Product pages for onigiri, bento, sandwiches, noodles, salads, hot snacks, oden and sweets (Kanto listings). https://www.sej.co.jp/products/ (individual item pages linked in the tables; accessed 2026-10-27)
2. FamilyMart. アレルゲン、栄養成分、主要原料原産地、原産国・地域 (allergen and nutrition tables): omusubi https://www.family.co.jp/goods/safety/goods010.html, bento https://www.family.co.jp/goods/safety/goods020.html, noodles https://www.family.co.jp/goods/safety/goods060.html, hot snacks https://www.family.co.jp/goods/safety/friedfoods.html, oden https://www.family.co.jp/goods/safety/oden.html (accessed 2026-10-27)
3. Lawson. Original product pages (Kanto values). https://www.lawson.co.jp/recommend/original/ (individual item pages linked in the tables; accessed 2026-10-27)
4. kalori.jp. 7-Eleven Japan product calories (updated October 27, 2026). https://kalori.jp/en/shops/seven-eleven/
5. Kirin Beverage. 午後の紅茶 ミルクティー 500ml product information. https://products.kirin.co.jp/softdrink/softdrink/detail.html?id=8816 (accessed 2026-10-27)
6. Asahi Soft Drinks. カルピスウォーター product information. https://www.asahiinryo.co.jp/products/milkybeverage/calpis_water/ (accessed 2026-10-27)
7. Unseen Japan (May 24, 2026). I Ate 7-Eleven Japan's 1,595 Calorie Ramen. https://unseen-japan.com/7-eleven-1595-calorie-ramen/
8. Ministry of Health, Labour and Welfare, Japan. 令和5年 国民健康・栄養調査結果の概要 (National Health and Nutrition Survey 2023, summary of results), 2024. https://www.mhlw.go.jp/content/10900000/001338334.pdf
9. Ministry of Health, Labour and Welfare, Japan. 日本人の食事摂取基準（2025年版）の策定ポイント (Dietary Reference Intakes for Japanese 2025, key points), February 2025, p. 102. https://www.mhlw.go.jp/content/10904750/001734207.pdf
10. Akita Prefecture. 栄養成分表示リーフレット (nutrition labelling leaflet), December 2025. https://www.pref.akita.lg.jp/uploads/public/archive_0000000572_00/%E3%80%90R8.1%E3%80%91R7%E6%A0%84%E9%A4%8A%E6%88%90%E5%88%86%E8%A1%A8%E7%A4%BA%E3%83%AA%E3%83%BC%E3%83%95%E3%83%AC%E3%83%83%E3%83%88%EF%BC%88R7.12.17%EF%BC%89_.pdf
11. Shinozaki N, Murakami K. Evaluation of the ability of diet-tracking mobile applications to estimate energy and nutrient intake in Japan. *Nutrients*, 2020;12(11):3327. https://doi.org/10.3390/nu12113327

## Frequently asked questions

**Q: How many calories are in an onigiri from 7-Eleven, FamilyMart or Lawson?**
A: Most plain-filling onigiri sit between about 166 and 204 kcal. On the chains' pages checked October 27, 2026, a 7-Eleven ume (pickled plum) onigiri is 166 kcal, kombu 171 kcal, mentaiko 173 kcal and grilled salmon 182 kcal. Tuna-mayo is 258 kcal at 7-Eleven and Lawson's large tuna-mayo is 366 kcal. Protein is low, usually 3–7 g.

**Q: How many calories are in a Famichiki and in Karaage-kun?**
A: FamilyMart's allergen and nutrition page lists Famichiki at 251.7 kcal, 12.7 g of protein and 1.3 g of salt. Lawson lists Karaage-kun Regular at 226 kcal, 14.4 g of protein and 1.5 g of salt. 7-Eleven's Nanachiki is 174 kcal with 13.4 g of protein. All three were checked October 27, 2026.

**Q: What is the highest-protein, lowest-calorie item at a konbini?**
A: Salad chicken. 7-Eleven's plain salad chicken lists 114 kcal and 24.1 g of protein on kalori.jp's copy of the 7-Eleven data. Oden eggs (77 kcal, 6.7 g at 7-Eleven) and grilled chicken skewers (66 kcal, 9.6 g for 7-Eleven's salt yakitori) are also good ratios.

**Q: How do I read calories on a Japanese food label?**
A: Find the box headed 栄養成分表示 (nutrition facts). The first line is energy, written エネルギー or 熱量, in kcal. Then come たんぱく質 (protein), 脂質 (fat), 炭水化物 (carbohydrate) and 食塩相当量 (salt equivalent), always in that order. Check whether the values are per item, per 100 g or per 100 ml.

**Q: Is MyFitnessPal accurate for Japanese food?**
A: Less so than Japanese apps in the one study we found. Shinozaki and Murakami (2020) entered the same Japanese food records into five apps. The median correlation for nutrients was 0.50 for MyFitnessPal against 0.80–0.88 for Asken, FiNC and Calomeal (listed as Calomiru). MyFitnessPal, Asken, Calomeal and Mogutan all overestimated median energy intake.

**Q: Can Callie scan Japanese barcodes?**
A: Callie has a barcode scanner, but we don't claim it recognises every Japanese product, and konbini items change weekly. If a scan fails, photograph the nutrition label or the item, check the numbers on Callie's review screen, and then log. Callie's app is available in Japanese and costs $34.99 a year after 3 free AI logs.