Wagamama Calories: 2024’s Lowest Calorie Options to Choose

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‘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 30th Dec 2023!)

Stock image: Not Wagamama

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Wagamama likes 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, and a lot again since the last update of this post 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 2024.

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, in 2024, the lowest-calorie dish in Wagamama is the Salmon Koyo Bowl at 451 calories.

Stand up and claim your prize oh joy-filled mix of salmon, chilli miso and lots of veggies. I feel healthier just typing about it.

Seven Other Wagamama Dishes Under 600 Calories

A healthy number of calories for a main meal, according to the NHS is 400-600 so, what can you order in Wagamama under 600 calories?… These are your answer

DishCalories
Aubergine Caramelised Onion Koyo Bowl481 calories
Tofu Hot Pot529 calories
Shio’s Shiok Chicken552 calories
Yasai Vegetable Gyoza Ramen554 calories
Chicken Katsu Salad578 calories
Yasai Yaki Soba581 calories
Kare Burosu Ramen589 calories

Wagamama on Other Diets

But what if you’re not just counting calories, what if you’re also trying to avoid gluten, watching sodium or, cutting back on meat? What should you order then – here are the best options for different types of diet plans.

Stock Photo: Not Wagamama

Lowest Calorie and Lowest Fat Choice at Wagamama

If you’re watching saturated fat alongside your calories, then you’re going to want to pick the Grilled Chicken Ramen which has 504 calories and just 1.25 of saturated fat.

Lowest Calorie, Lowest Sodium Dish at Wagamama

Wagamama weirdly records their sodium content as a decimal number, but, I’m guessing that’s related to the milligrams – in which case, it would mean that your lowest calorie, lowest sodium choice is the Salmon Koyo which has 451 calories and 910mg of sodium. It’s not super low, so you’ll need to be a bit careful elsewhere in your day, but it’s the best here.

Lowest Calorie Vegetarian/Vegan Dish at Wagamama

There are a lot of non-meat dishes on the Wagamama menu which is great, but if you want to lowest calorie options, you’ll be picking the Aubergine and Caramelized Onion Koyo Bowl with 481 calories.

Lowest Calorie Gluten-Free Choice at Wagamama

Our old friend the Salmon Koyo Bowl is Gluten-free by ingredient making it also the lowest calorie choice if you’re avoiding gluten.

However, as with many restaurants Wagamama can’t completely guard against cross-contamination so, you will need to be exceptionally careful if you are coeliac, make sure you speak to your server and let them know when you order.


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.


Firecracker Calories

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!

Stock Photo: Not Wagamama

Lowest Calorie 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 side you can pick is the Prawn Nori Rolls which have just 106 calories!

My choice is always Fried Gyoza which is a not-too-scary 207 calories for the chicken or veggie versions.

Lowest Calorie 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.

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 2024 update of Wagamama calories and the best choices you can make. Go, enjoy, eat until your little belly is full.

What to Read Next

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.


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.

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