‘What’s the lowest calorie item in Wagamama?’ is one of the most popular questions asked of this blog but with Wagamama changing their menu to add more delicious yumminess all the time, it’s very hard to keep it up to date. However, I decided it was about time I did a new version. So without further ado, here are the lowest calorie things you can order in Wagamama (as of the day I type this 5th July 2023!)
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Wagamama like to change their menu a lot which does make keeping up with them a bit tricky.
But what I have found in this latest update is the calories in Wagamama have gone up a lot since 2019 when I last updated this post which is a shame – but, at least now, they are clearly marked on the menu so you know what you’re getting yourself in for.
If you want to make your choices before you go though – here are the lowest-calorie Wagamama options in 2023.
The Absolute Lowest Calorie Dish in Wagamama
Tada…. for the last few updates of this post, this prize went to the 349-calorie Pad Thai Salad – but, it seems that in 2023, that is no more and so we have a new winner for the lowest-calorie dish in Wagamama.
The Aubergine and Caramelized Onion Koyo Bowl at 311 calories
Stand up and claim your prize oh joy-filled mix of aubergine, onion, chilli miso and lots of veggies. I feel virtuous even just typing about it!
And it’s veggie and vegan so everyone can enjoy it.
In fact, that’s actually a bit too low for a main dish. According to the NHS we should be aiming at 400-600 calories for a main meal – meaning you can add one of Wagamama’s yummy starters to it.
I’ll take the Gyoza thanks! They’re all below 250 calories.
But what if you don’t want a veggie dish – or something quite so healthy?
Well, no problem… here are the lowest calorie options for the other categories on the menu.
Soulful Bowls
A new addition to the menu since my last update, the menu tells us that a Soulful Bowl is created with love and full of nourishment.
The good news is that almost all of these come in under 600 calories – which is what the NHS describes as a good number for a healthy meal. The exception is the Spicy Miso Mackerel, but we should all eat more oily fish so, maybe don’t let that put you off too much!
The lowest of all though is Aubergine and Caramelized Onion Koyo Bowl that we already mentioned, which has just 311 calories (actually a bit too low for a main meal) – the next lowest is the Salmon Koyo Bowl, at 444 calories which will deliver a healthy dose of omega 3 fats.
Ramen
Three of the Ramen soups in Wagamama are under 600 calories – the vegetarian Kare Burosu Ramen which mixes mushroom and tofu (589 calories) and the Vegetable Gyoza Ramen (554 calories), but the lowest calorie option is the simple Grilled Chicken Ramen which contains just 498 calories per steaming hot soup-filled bowl – it’s a good choice if you’re having a noodle craving as it’s also the lowest calorie dish containing noodles on the menu.
If you want to spice it up, add a side of chillis for just two extra calories!
The actual Chilli Chicken Ramen just squeaks over our cut-off point at 606 calories.
Teppanyaki
Teppanyaki dishes are cooked on an iron griddle which gives them that smokey taste – it’s that taste that means every time I go to Wagamama I order the Chicken and Prawn Yaki Soba.
Once upon a time, this was not too evil at 717 calories – but in this latest menu update that’s crept up to 819 calories (yikes).
If you’re willing to forgo the meat you’ll save a few extra calories by ordering the veggie version – Yasai Yaki Soba – which comes in at just 777.
Neither of these takes our coveted title for the lowest calorie dish on the Wagamama Teppanyaki menu though – that goes to the Yaki Udon at 628 calories.
Side note: I went to the tiny restaurant in Kokura, Japan where it’s claimed Yaki Udon was invented. If you want to read more about that, then click the link and head on over to my other blog where I cover travel stuff. But first…more Wagamama Calories.
Donburi
If you’re ordering donburi then chances are you’re in a ricey frame of mind – as donburi means rice bowl in Japanese.
Unfortunately, none of these come under our 600 calorie cut off, but, if you want to the lowest-calorie choice in this super filling category, then pick the Chicken Teriyaki Donburi (now 738 calories)
You can also swap the white rice for brown rice – it won’t change the calories much, but you will get an extra nutritional boost from the extra fibre.
Curries
Most of the curries at Wagamama clock in at over 1000 calories each – the exception (just) is the Chicken Katsu Curry at 998 calories – which is why I love doing these guides, I would not have pegged that as the lowest calorie option at all (although admittedly it’s still pretty high).
Oh and I know a lot of you come here specifically looking for the Wagamama Firecracker calories – it’s, erm, not great. The Firecracker Chicken is 1178 calories, the Firecracker Prawn is 1059. Maybe walk the long way home!
Sides
They don’t really have starters at Wagamama, everything comes as it’s ready so, dishes you might order as a starter in another restaurant are labelled sides here and may come before or alongside your main course.
If you do want to add a little extra though, your options have increased in this latest menu update.
The lowest calorie size you can pick is the Asian Style Padron Peppers at just 52 calories, and the Prawn Nori Rolls have just 108 calories!
My choice is always Fried Gyoza which is a not-too-scary 207 calories for the chicken or veggie versions.
Desserts
I didn’t even know Wagamama did desserts – I’m normally so stuffed full of dumplings and noodles I don’t get that far, but, it seems they do and if you want one your best choice, surprisingly as it looks like it should be seriously calorific – it’s the Wagamama Juice Sorbet at 98 calories.
All the Main Dishes in Wagamama Under 600 Calories
While all of the above are the lowest calorie options in Wagamama, there are a few other dishes that come in under 600 calories – so, here’s the full selection…
Aubergine and Caramalised Onion Koyo Bowl – 311 calories
Salmon Koyo Bowl – 444 calories
Chicken and Caramlised Onion Koyo Bowl – 478 calories
Grilled Chicken Ramen – 498 calories
Vegetable Gyoza Ramen – 554 calories
Shu’s Shiok Chicken – 570 calories
Chicken Katsu Salad – 578 calories
Kare Burosu Ramen – 594 calories
If I haven’t highlighted your favourite dish in Wagamama here don’t worry, as with all the chains in the UK you’ll find the calories on the menu – or, if you want to check out your choices before you go to the restaurant.
They publish all of their nutritional information on their website.
You need to go to the menu section and pick the category your favourite comes in – then, you’ll see the calories listed.
If you want to look at other factors like which is the lowest fat meal in Wagamama, or which has the lowest sodium count, just click on read more and you’ll find it there.
So that’s it – the 2023 update of Wagamama calories and the best choices you can make. Go, enjoy, eat until your little belly is full.
If you like this post, you might also like some of the other lists in our calorie guides section – it has counts for chains like Pho if you’re interested in finding more low-calorie noodle dishes.
We’ve also covered other favourites like Leon, Greggs, Nandos, Beefeater and more. Find it here.
SHOP THIS POST
If you’re a Wagamama fan or love any of the other Asian chain restaurants, here are some brilliant recipe books to take a look at – use the recipes as a starting point and you might be able to tweak the calories in your favourites even further by cutting the quantities of carbs or using slightly less oil than suggested.
The Wagamama Cookbook: Their first book and full of 100 classic recipes from the restaurants and Japan as a whole. Click here to check it out or buy it now.
Wagamama: Ways with Noodles: If like me, you’re a lover of all things noodle when you visit Wagamama this is the book for you. It has a crash course to all things noodle – and then, noodle-based recipes for every occasion. Click here to buy it now (or just have a looksy)
Wagamama: Feed Your Soul: Includes 70 recipes including, my favourite Yaki Soba. It’s also big on lighter meals and small plates so could be a brilliant way to help you get your Wagamama fix with fewer calories. Click here to have a closer look or buy it now.
Wagamama aren’t the only Asian chain to have a cookbook, here are a couple of others you might like too.
Itsu: The Cookbook: I absolutely love this book and it’s full of healthy options. Click here to have a look or buy it now.
Itsu: 20-Minute Suppers: If you’re like me, one of the reasons you’re going to Wagamama for dinner is that you can’t be bothered to cook – so, you might want to check out the speedy options in this book instead. Click here to see more.
Yo Sushi Cookbook: If sushi is more your thing, check out this cookbook from the popular Yo Sushi chain. Click here to investigate.
Who is The Wellness Nerd?
My name is Helen Foster and I’m a health journalist and wellness author. Publications I’ve written for include Women’s Health, Reader’s Digest, Body and Soul, Good Health at the Daily Mail and more. I have also written 16 books on health and nutrition.
Thanks for writing this article – I’m going for lunch with friends today and want to limit my calorie intake!