20 Japanese Restaurant Dishes That Aren't Nearly as Light as They Seem
Not Everything Served At a Sushi Restaurant is Light
Japanese cuisine has a reputation for being fresh, balanced, and relatively healthy, especially when you consider how many dishes feature fish, vegetables, and rice. However, not everything on the menu is as light as you might think. Between sugary sauces, deep-fried toppings, rich broths, and generous servings of rice, some popular restaurant favorites can be surprisingly calorie-dense. If you're hoping to keep your meal on the lighter side, these 20 dishes are worth limiting.
1. California Rolls
California rolls might seem like one of the healthier sushi choices, especially since they contain cucumber, avocado, and imitation crab. However, some restaurants mix the imitation crab with mayonnaise, while the avocado adds a fair amount of fat. Factor in the seasoned sushi rice, which usually contains sugar, and these little rolls can be more filling than you'd expect.
2. Tempura Shrimp
Shrimp is naturally a lean source of protein, but that changes once it's coated in batter and deep-fried. Tempura gets its signature crispy texture from being cooked in hot oil, which also increases the dish's fat and calorie content. Order several pieces with rice and dipping sauce, and what started as a simple seafood appetizer can quickly become a fairly rich meal.
3. Chicken Teriyaki
Grilled chicken sounds like a sensible choice when you're looking for something nutritious at a Japanese restaurant. The catch is that teriyaki sauce often contains quite a bit of sugar, along with soy sauce and mirin. Restaurants may also serve the chicken over a generous helping of white rice, making the complete dish much heavier than the grilled protein on its own.
4. Tonkotsu Ramen
A steaming bowl of ramen might not seem particularly indulgent, but tonkotsu broth gets much of its richness from pork bones and fat. Along with the noodles, you'll often find fatty pork belly, seasoned eggs, and plenty of other hearty toppings. Depending on where you order it and how large the portion is, finishing the entire bowl can mean consuming a surprising amount of fat and sodium.
5. Spicy Tuna Rolls
Unlike plain tuna sashimi, spicy tuna rolls often feature a creamy mixture of mayonnaise and chili sauce. That added richness can make the filling considerably more calorie-dense than the fish would be on its own. Some restaurants even drizzle extra spicy mayo over the finished rolls, meaning you're getting more sauce than you might initially realize.
6. Vegetable Tempura
Just because a dish contains vegetables doesn't necessarily mean it's light. Sweet potatoes, eggplant, squash, and other vegetables absorb some oil during the frying process, particularly when they're covered in tempura batter. Although you're still getting nutrients from the produce, this cooking method adds calories that wouldn't be there if the vegetables were steamed or grilled.
7. Katsu Curry
Japanese curry usually features a thick, savory sauce that's often made using a roux containing flour and fat. Once you add breaded, deep-fried pork or chicken and a generous mound of white rice, the calories can pile up pretty quickly. It's certainly a comforting meal, but you probably wouldn't want to mistake it for one of the restaurant's lighter options.
8. Dragon Rolls
Dragon rolls are famous for their elaborate presentation, often featuring avocado, eel, and sometimes shrimp tempura. While these ingredients deliver plenty of flavor, the fried fillings and sweet eel sauce can make the finished roll surprisingly rich. Depending on the preparation, a single specialty roll may contain significantly more calories than a simple cucumber or tuna roll.
9. Gyoza
These small Japanese dumplings are surprisingly easy to underestimate, especially when they arrive as a modest appetizer. Many restaurant versions are stuffed with seasoned pork and pan-fried in oil to give them their deliciously crispy bottoms. Once you add a salty dipping sauce and perhaps order another serving, those innocent-looking dumplings can contribute quite a bit to your meal.
10. Yakisoba
Stir-fried noodles might seem lighter than a deep-fried entrée, particularly when they're tossed with cabbage, carrots, and other vegetables. However, yakisoba is typically cooked with oil and a sweet-savory sauce that may contain added sugar and plenty of sodium. Restaurants also tend to be generous with their noodle portions, making this dish more substantial than its vegetable-filled appearance might suggest.
11. Agedashi Tofu
Tofu has a reputation for being a healthy, protein-rich food, so agedashi tofu might sound like an excellent choice. What you may not realize is that the tofu gets coated in starch and deep-fried before being served in a savory broth. This preparation adds fat and calories, while the flavorful broth can also contain a considerable amount of sodium.
12. Unagi Don
Grilled eel served over rice might look like a fairly straightforward meal, but unagi is naturally a fatty fish. It's also frequently brushed with a sweet, concentrated glaze made from ingredients like soy sauce, sugar, and mirin. Pair that with a substantial portion of white rice, and this traditional favorite can be considerably richer than many other grilled fish dishes.
13. Okonomiyaki
Often described as a Japanese savory pancake, okonomiyaki contains cabbage and other ingredients that can make it seem like a fairly wholesome option. However, the batter, cooking oil, and additions such as pork belly can raise its calorie content quite a bit. Restaurants also tend to finish it with mayonnaise and a sweet-savory sauce, adding even more richness to an already satisfying dish.
14. Chicken Karaage
Japanese fried chicken is usually marinated, coated in starch or flour, and fried in hot oil until beautifully crispy. Although the pieces tend to be smaller than traditional fried chicken portions, they're still deep-fried and often prepared using fattier cuts like chicken thighs. It also tends to be served with fatty Japanese mayonnaise.
15. Tamago Sushi
Egg sushi looks simple enough, featuring a slice of golden Japanese omelet sitting on a small bed of seasoned rice. However, tamagoyaki is often prepared with sugar and mirin, giving it the slightly sweet taste that sets it apart from a regular omelet. Between the sweetness of the egg and the seasoned sushi rice, this option may contain more added sugar than you'd expect, even though the individual pieces are quite small.
16. Cream Cheese Sushi Rolls
Cream cheese has become a common addition to Western-style sushi rolls, especially those made with smoked salmon. While it's certainly a tasty combination, cream cheese contributes saturated fat and extra calories that wouldn't be present in a simple fish and vegetable roll. Certain versions also feature tempura fillings or creamy sauces, making the final dish even more indulgent.
17. Katsudon
Katsudon features a breaded pork cutlet simmered with eggs and onions before everything is served over a bed of rice. Since the pork is fried before being mixed with the other ingredients, the dish already contains a decent amount of added fat. Throw in the sweet-savory broth and a generous serving of rice, and you've got a particularly hearty meal that might surprise anyone expecting a light rice bowl.
18. Seaweed Salad
Seaweed is naturally low in calories and contains nutrients such as iodine, which helps explain why it has such a healthy reputation. However, the bright green seaweed salad commonly found at Japanese restaurants often comes with sesame oil, sugar, and a seasoned dressing. While a small portion can still be part of a balanced meal, larger servings may contain more added sugar and sodium than you'd imagine.
19. Chawanmushi
This delicate Japanese egg custard is steamed instead of fried, making it look like an especially light appetizer. Traditional recipes often include eggs, dashi, mushrooms, and small pieces of seafood or chicken, so they really can be fairly modest in calories. However, some restaurant variations include richer additions like seafood roe, creamy ingredients, or larger fillings, which can make them more substantial than the traditional version.
20. Sukiyaki
Sukiyaki is a traditional Japanese hot pot made with thinly sliced beef, vegetables, tofu, and noodles cooked in a flavorful broth. While all those vegetables might make it seem like a lighter choice, the dish often features well-marbled beef and a cooking liquid made with sugar, soy sauce, and mirin. Once you add rice or extra noodles to the meal, it becomes a much heartier dinner than a simple bowl of vegetables and broth.
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