Low Carb Japanese Food 2024: The Best Guide for Delicious and Healthy Food

Are you a fan of Japanese cuisine but trying to watch your carb intake? You’re not alone! Many people are looking for low carb Japanese food options that won’t derail their diet. Fortunately, there are plenty of delicious and satisfying dishes that fit the bill.

So whether you’re following a strict low carb diet or just trying to make healthier choices, we’ve got you covered!

In this article, join us on a journey to discover delicious and filling meals that won’t leave you feeling guilty or bloated.

Do you already know what low carb is? Perfect! Then jump straight to our selected top low carb dishes!

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Understanding What Is Low Carb Japanese Food for

As we explore the world of low carb Japanese food, it’s important to understand what a low carb diet is and its benefits. A low carb diet is a dietary approach that restricts the intake of carbohydrates, replacing them with proteins and fats. This diet is known to help people lose weight, manage diabetes, and improve overall health.

Definition of Low Carb Japanese Food

Boat Interior Design low carb japanese food
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A low carb diet typically limits carbohydrate intake to 20-100 grams per day, depending on the individual’s goals and needs. This means that foods like bread, pasta, rice, and sugary snacks are restricted, while foods like meat, fish, eggs, nuts, and non-starchy vegetables are encouraged.

It’s important to note that not all carbohydrates are created equal. Low carb diets focus on reducing or eliminating refined carbohydrates and sugars, while still allowing for the consumption of healthy complex carbohydrates found in vegetables, fruits, and whole grains.

Benefits of Low Carb Diet

Low carb diets have been linked to several health benefits. One of the most significant benefits is weight loss. Studies have shown that low carb diets can lead to greater weight loss than low-fat diets, while also helping to reduce body fat and preserve muscle mass.

In addition to weight loss, low carb diets have been shown to improve blood sugar control in people with diabetes, reduce the risk of heart disease, and improve brain function. They can also help to reduce hunger and cravings, making it easier to stick to a healthy eating plan.

Overall, a low carb diet can be a healthy and effective way to improve your health and well-being. By focusing on whole, nutrient-dense foods and limiting refined carbohydrates and sugars, you can enjoy the benefits of a low carb diet while still enjoying delicious and satisfying meals, including low carb Japanese food options.

Low Carb Japanese Dishes

Are you looking for low carb Japanese food options? Look no further! We have compiled a list of our favorite low carb Japanese food dishes that are both healthy and delicious.

Miso Soup

Boat Interior Design miso soup
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Miso soup is a traditional Japanese soup made with miso paste, seaweed, and tofu. It is a great low carb japanese food option as it is low in calories and high in protein. Miso paste is made from fermented soybeans and is a great source of probiotics, which can help improve gut health. Seaweed is also a great source of iodine, which is important for thyroid health.


Boat Interior Design Tataki
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Tataki is a Japanese dish made with seared and thinly sliced beef or fish. It is typically served with a citrus-based sauce and thinly sliced onions. This dish is low in carbs and high in protein, making it a great option for those on a low carb diet. It is also a good source of iron and omega-3 fatty acids.

Shirataki Noodles

Boat Interior Design Shirataki noodles
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Shirataki noodles are a popular low carb noodle option in Japan. These noodles are made from the konjac yam and are very low in carbs and calories. They are also high in fiber, which can help improve digestion and promote feelings of fullness. Shirataki noodles can be used in a variety of dishes, such as stir-fries and soups.


Boat Interior Design Yudofu
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Yudofu is a Japanese dish made with tofu that is simmered in a light broth. It is typically served with dipping sauces and toppings such as green onions and grated ginger. This dish is low in carbs and high in protein, making it a great option for those on a low carb diet. Tofu is also a good source of calcium and iron.

Low Carb Japanese Side Dishes

When it comes to Japanese cuisine, side dishes are an essential part of the meal. They are usually served in small portions and are designed to complement the main course. For those of us who are watching our carb intake, it’s essential to choose low-carb options that are both healthy and delicious. Here are some of our favorite low-carb Japanese side dishes:


Boat Interior Design Edamame
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Edamame is a popular Japanese side dish that is both healthy and low in carbs. These soybeans are usually boiled or steamed and served with a sprinkling of salt. They are a great source of protein, fiber, and vitamins, making them an excellent snack or side dish. You can find them in most Japanese restaurants, and they are also available in the frozen food section of your local grocery store.


Boat Interior Design Shabu Shabu
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Shabu-Shabu is a Japanese hot pot dish that is perfect for those who are watching their carb intake. It consists of thinly sliced meat, vegetables, and tofu, which are cooked in a flavorful broth. The dish is usually served with dipping sauces, such as ponzu sauce or sesame sauce. Shabu-Shabu is a great option for those who want a healthy and low-carb meal that is also satisfying and delicious.

Sunomono Salad

Boat Interior Design Sunomono Salad
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Sunomono Salad is a refreshing Japanese salad that is perfect for those hot summer days. It consists of thinly sliced cucumbers, seaweed, and other vegetables, which are marinated in a sweet and sour dressing. The salad is low in carbs and calories, making it a great option for those who are watching their weight. Sunomono Salad is also rich in vitamins and minerals, making it a healthy and delicious side dish.

Low Carb Japanese Dessert

When it comes to Japanese desserts, many of them are high in carbs due to the use of rice flour and sugar. However, there are still some low carb options available that can satisfy your sweet tooth without ruining your diet. In this section, we will discuss some of the best low carb Japanese desserts that you can try.


Boat Interior Design Matcha Mousse
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Matcha tea cake is a delicious and healthy dessert that is perfect for those who are on a low carb diet. It is made from matcha green tea powder, heavy cream, and sweetener. Matcha tea is high in antioxidants, which can help improve your overall health. This dessert is easy to make and can be served in small portions.

Black Sesame Pudding

Boat Interior Design Black Sesame Pudding
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Black sesame pudding is a popular Japanese dessert that is low in carbs and high in healthy fats. It is made from black sesame seeds, heavy cream, and sweetener. Black sesame seeds are rich in antioxidants and healthy fats, which can help improve your heart health and reduce inflammation. This dessert is creamy and delicious, and it can be served in small portions.

Warabi Mochi with Sweetener

Boat Interior Design Warabi Mochi
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Warabi mochi is a traditional Japanese dessert that is made from bracken starch and sweetener. It is a low carb dessert that is perfect for those who are on a low carb diet. Warabi mochi is chewy and has a unique texture that is similar to jelly. It can be served with a variety of toppings, such as kinako powder, roasted soybean flour, and sweetened black sesame paste.

Cooking Low Carb Japanese Food at Home

Japanese food is delicious, and it’s no wonder that it has become popular all over the world. However, many Japanese dishes are high in carbs, which can be a problem if you’re following a low-carb diet. But don’t worry, we’ve got you covered! In this section, we’ll discuss some basic techniques and easy recipes for cooking low carb Japanese food at home.

Basic Techniques

One of the easiest ways to make low carb Japanese food is to substitute rice with cauliflower rice. Simply grate cauliflower into small pieces, and cook it in a pan until it’s tender. You can use it as a base for your favorite Japanese dishes such as donburi, sushi, or stir-fries.

Another technique is to use shirataki noodles instead of regular noodles. Shirataki noodles are made from konjac root and are very low in carbs. They are perfect for making dishes like ramen, udon, and soba.

Finally, you can also use lettuce leaves or cabbage leaves instead of rice or noodles. For example, you can use lettuce leaves to make lettuce wraps, or cabbage leaves to make cabbage rolls.

TIP: at the very end of the article we have included 3 easy recipes to cook at home as a bonus. Don’t want to miss out on this? Then click here and jump there now!

Eating Out: Low Carb Japanese Food Options

If you’re following a low carb diet, Japanese cuisine can be a great option for eating out. With plenty of seafood, grilled meats, and vegetable dishes, there are many low carb Japanese food options available. In this section, we’ll explore some of the best low carb Japanese food options at sushi restaurants, ramen shops, and izakaya.

Sushi Restaurants

Boat Interior Design Sukiyabashi Jiro
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Sushi is a popular Japanese dish that typically consists of rice and raw seafood. However, if you’re following a low carb diet, you’ll need to skip the rice and focus on the seafood. Sashimi, which is sliced raw fish, is a great low carb option. You can also order sushi rolls without rice, such as cucumber rolls or sashimi rolls. When it comes to sauces, stick to soy sauce or ponzu sauce, which are both low in carbs.

Here are our top 2 restaurants in japan:

Sukiyabashi Jiro (鮨 すきやばし次郎) – Tokyo

  • Located in the famous Tsukiji Fish Market in Tokyo.
  • Internationally renowned due to the documentary “Jiro Dreams of Sushi”; awarded three Michelin stars; known for exquisite sushi creations.

Kyubey (久兵衛) – Tokyo

  • Renowned sushi restaurant in Tokyo.
  • Known for high-quality ingredients and traditional Edomae sushi preparation.

Ramen Shops

Boat Interior Design Rokurinsha
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Ramen is a Japanese noodle soup dish that is typically high in carbs due to the noodles. However, many ramen shops now offer low carb options, such as shirataki noodles or zucchini noodles. When ordering ramen, ask for the broth to be served on the side so you can control how much you consume. Additionally, opt for toppings such as boiled eggs, bamboo shoots, and seaweed, which are low in carbs.

Here are our top 2 restaurants in japan:

Ichiraku Ramen (一楽ラーメン) – Fukuoka

  • Beloved ramen spot in Fukuoka, renowned for its rich ramen culture.
  • Highly prized for its noodles and broth.

Rokurinsha (六厘舎) – Tokyo

  • Located in Tokyo Station, renowned for its Tsukemen—a ramen style with separate noodles for dipping into a thick soy-based sauce.


Boat Interior Design Isehiro Izakaya
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Izakaya is a type of Japanese restaurant that serves small plates of food, similar to tapas. There are many low carb options available at izakaya, such as grilled meats, seafood, and vegetable dishes. Yakitori, which is grilled chicken skewers, is a great low carb option. You can also order dishes such as edamame, which are boiled soybeans, or agedashi tofu, which is deep-fried tofu in a broth.

Here are our top 2 restaurants in japan:

Isehiro Izakaya (伊勢廣いざかや) – Kyoto

  • Cozy atmosphere and traditional decor.
  • Wide selection of classic Izakaya dishes and drinks.

Toriyoshi Izakaya (鳥良しいざかや) – Tokyo

  • Specializes in poultry dishes.
  • Lively ambiance with a diverse drink menu, particularly renowned for Sake.

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My absolute favorites when it comes to low carb japanese food!

Embarking on a Low Carb Japanese Food journey, my absolute go-tos are the delightful Edamame and the crisp, invigorating Sunomono Salad – impeccable choices for side dishes!

However, the main star on my plate is Shabu Shabu, a harmonious medley of flavors and textures that truly tantalizes the taste buds. For dessert, being a fervent Matcha lover, the Matcha Tea Cake is the perfect sweet finale!

What about you? Share your favorite low carb Japanese food in the comments below! Let’s exchange culinary experiences and discover new delights together!

Our simple low carb recipes for at home

Grilled Miso Chicken (Yakitori)

Boat Interior Design Grilled Miso Chicken (Yakitori)
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  • 500g chicken breast, cut into bite-sized pieces
  • 2 tablespoons miso paste
  • 1 tablespoon soy sauce (preferably reduced sodium)
  • 1 tablespoon mirin (sweet rice wine)
  • 1 tablespoon sesame oil
  • Spring onions, chopped (for garnish)


  • In a bowl, mix miso paste, soy sauce, mirin, and sesame oil to make a marinade.
  • Place chicken pieces in the marinade and let it marinate in the refrigerator for at least 30 minutes.
  • Thread chicken onto skewers and grill until fully cooked and lightly browned.
  • Garnish with chopped spring onions and serve.

Sushi Without Rice (Chirashi-Zushi)

Boat Interior Design Sushi Without Rice (Chirashi-Zushi)
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  • Sashimi-grade fish (salmon, tuna, etc.), sliced
  • Cucumber, julienned
  • Avocado, thinly sliced
  • Cauliflower florets, finely chopped (as a rice substitute)
  • Nori seaweed sheets, sliced into strips
  • Soy sauce and wasabi for serving


  • Pulse cauliflower florets in a food processor until they resemble rice grains.
  • Arrange sashimi, cucumber, and avocado on top of the cauliflower rice.
  • Garnish with nori strips and serve with soy sauce and wasabi.

Sesame Seaweed Salad (Goma-ae)

Boat Interior Design Sesame Seaweed Salad (Goma-ae)
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  • 1 bunch spinach, cooked and drained
  • 2 tablespoons sesame paste
  • 1 tablespoon soy sauce
  • 1 teaspoon rice vinegar
  • 1 teaspoon sweetener (optional)
  • Toasted sesame seeds


  1. Allow the cooked spinach to drain well and place it on a serving plate.
  2. In a bowl, combine sesame paste, soy sauce, rice vinegar, and sweetener.
  3. Pour the sesame sauce over the spinach and mix well.
  4. Sprinkle with toasted sesame seeds and serve.

Frequently Asked Questions

What are some low carb Japanese food noodle options?

If you’re looking for low carb noodle options, shirataki noodles are a great choice. Made from the konjac yam, these noodles are low in carbs and calories. You can find shirataki noodles in most Japanese grocery stores or online. Another option is zucchini noodles or “zoodles”. These are a great low carb alternative to traditional noodles and can be used in a variety of Japanese dishes.

What are the lowest carb sushi options?

Sushi can be a great low carb option if you choose the right ingredients. Stick to sashimi (raw fish) and avoid sushi rolls that contain rice. If you really want a roll, look for rolls made with cucumber or avocado instead of rice. Some other low carb sushi options include nigiri sushi (a piece of fish on top of a small amount of rice), and hand rolls (a piece of seaweed wrapped around fish and vegetables).

What are some low carb options to order at a Japanese restaurant?

When dining at a Japanese restaurant, there are plenty of low carb japanese food options to choose from. Sashimi is always a great choice, as well as grilled fish or meat. Miso soup is also a good option, just be sure to ask for it without the tofu or noodles. If you’re in the mood for something warm and comforting, try shabu-shabu, which is a Japanese hot pot dish made with thinly sliced meat and vegetables cooked in a flavorful broth. And don’t forget about edamame! These boiled soybeans make a great low carb appetizer.

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Florian Bernhard
Florian Bernhard
Articles: 127

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