Izakaya is place where you go out with your friend/ colleague if you are based in Japan.
However there are many kinds of menus in each Izakaya's, so it is sometimes tough to figure out calorie and macro nutritions if you want to manage what to eat.
Don't worry, there are plenty of healthy options available for those mindful of their dietary intake. Here, we explore five healthy Izakaya foods, detailing their calorie content and macronutrient profiles per 100 grams, to help you make informed choices without missing out on the fun.
1. Yakitori (Chicken Skewers)
Calories: 150 kcal
Protein: 25g
Carbohydrates: 0g
Fat: 5g
One of the highest protein rich food in Japan, it's must food to eat if you would intake enough protein while avoiding high fat. We recommend you order salt seasoning instead of Tare (Source) to avoid extra calorie and carbohydrates. Yakitori is using wide part of chicken, pick high protein for Negima (Chicken tight), Sasami (Chicken breast), Nankotsu (Cartilage), Sunagimo (Gizzard)
2. Edamame
Calories: 122 kcal
Protein: 11g
Carbohydrates: 10g
Fat: 5g
Edamame is boiled soy bean that seasoned only salt, it's totally great healthy finger snack that high in protein, but low in carbohydrates and fats. Instead of eating fried foods, we recommend you to snack this.
3. Tofu
Calories: 60 kcal
Protein: 5g
Carbohydrates: 2g
Fat: 3.5g
Tofu is fermented soy-milk that rich in protein, iron and calcium. It's very low in calorie while having good amount of protein, and mostly seasoning is only Soy-sauce which is very low in calorie. It is bucket list to eat at Izakaya for sure!
4. Sashimi
Calories: 25-150 kcal (depending on the type of fish)
Protein: 20g
Carbohydrates: 0g
Fat: 1-5g
Sashimi is row fish seasoned by say-sauce only. Depends on Izakaya, they provides wide range of fishes and each fish has totally different nutrition facts. If you are looking for low calorie fishes, Akami (Lean part of tuna), squid, octopus, bonito, shrimp are right options. If you are looking for high fat fishes, salmon, Chutoro or Otoro (Fatty part of tuna), yellowtail, mackerel are right options for you.
5. Miso Soup
Calories: 35 kcal
Protein: 2g
Carbohydrates: 4g
Fat: 1g
Miso soup is very simple soup that uses only miso for seasoning. Miso soup that put Shijimi clam is high in ornithine which helps to get alcohol out of your body. Finishing your night out with miso soup!
Conclusion
Navigating the menu at an Izakaya doesn't have to be a challenge for those looking to maintain a healthy diet. Many dishes are not only flavorful but also offer balanced nutrition, making it possible to enjoy the convivial Izakaya experience while keeping health in mind. From protein-rich yakitori and sashimi to fiber-filled salads and vegetables, these options ensure that everyone can partake in the joy of Japanese pub dining without compromise. Next time you find yourself at an Izakaya, consider these delicious, health-conscious choices to complement your evening. Our trainer Kohei Sano is big fun of Izakaya, and he even goes to Izakaya for his period of body building preparation. If you would be consulted by him about nutrition, message from here.
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