Traveling in Japan can feel like a carb overload at times—noodles, rice, tempura, and fluffy pancakes everywhere you look. But if you’re trying to keep your protein intake high, you’ll actually find plenty of options, from convenient store snacks to full-on meals. You just need to know where to look.
As a bodybuilder in Japan, I’ll walk you through how to get protein out of your Japanese itinerary.
Table of Contents
Why It’s Easy to Eat High Protein
- Protein Is Part of the Culture: Japanese cuisine includes a lot of fish, eggs, soy, and lean meats by default, all rich in protein.
- Convenience Stores Have You Covered: From protein bars to grilled chicken skewers, you’ll find plenty of grab-and-go protein at 7-Eleven, Lawson, and FamilyMart.
- Portion Control: Many Japanese protein sources, like sashimi or natto, are nutrient-dense and easy to eat in small portions.
- Healthy, Balanced Meals: Traditional Japanese meals often include a mix of protein sources, like fish, tofu, miso, and eggs, making it easier to hit your macros without overthinking.
Easy-to-Find High-Protein Foods
Here’s my favorites. I bet you won’t regret trying these.
Convenience Store Chicken (Salad chicken)
Pre-cooked, skinless chicken breasts sold in vacuum packs. Low in fat, high in protein, and available in various flavors like black pepper, herb, and spicy tandoori (my go-to). These packs typically have 20-25g of protein each. You can find them in any konbini (convenience store) stores.
Protein Bars (in Bar, SAVAS, Ipponmanzoku)
Japan’s protein bars are smaller and less sugary than Western ones, but still pack 10-20g of protein. Popular brands include in Bar, SAVAS, and Ipponmanzoku. Unlike protein bars in other countries, Japan’s ones are less chewy, but more crispy so taste like a real snack.
An insider tip, in pharmacy stores or Don Quijote are the best places to grab protein bars at the cheapest price.
Natto (Fermented Soybeans)
Not for everyone, but if you like it, natto is a great source of plant-based protein, typically offering around 8g per serving. It’s also packed with probiotics and fiber. Be mindful of the place you eat, because natto smells awful, especially for those who are not eating. So eat it in your house or hotel, or a restaurant.
Sashimi (Thinly Sliced Raw Fish)
Fresh, raw fish is naturally high in protein and easy to find at supermarkets, izakayas, or sushi counters. Tuna, salmon, and mackerel are some of the highest-protein options, each packing around 20-25g per 100g. Need carbs? Try sushi.
Eggs
Eggs are a staple in Japanese cooking, from tamagoyaki (rolled omelet) to onsen tamago (soft-cooked hot spring eggs). You’ll also find boiled eggs sold individually at convenience stores and train station kiosks.
Tofu and Edamame (Tofu Bar)
Tofu is a versatile, high-protein option found in everything from miso soup to agedashi tofu. Edamame is another easy win, with about 8g of protein per cup. Often served in an Izakaya, traditional Japanese pub.
These days, there’s a Tofu chocolate bar, tastes exactly like brownie.
Yakitori (Skewered Chicken)
Grilled chicken skewers, available at izakayas, street stalls, and even convenience stores. Choose lean cuts like momo (thigh) or sasami (breast) for a protein-packed snack.
Final Thoughts
Eating high protein in Japan is easier than it might seem. With a bit of planning and a few smart choices, you can keep your protein intake high without sacrificing flavor or convenience. Whether you’re picking up salad chicken at the konbini or enjoying fresh sashimi at a local izakaya, the options are there—you just have to know where to look.
If you’re planning a trip to Japan and want more tips on eating healthy or finding macro-friendly meals, it’s worth diving into the local food scene. You might find that hitting your protein goals is easier (and tastier) than you expected.
FAQ Section
Q1: Is it hard to get enough protein in Japan?
Not at all. While Japan is known for rice and noodles, there’s no shortage of protein-rich foods. Grilled chicken (yakitori), fish, sashimi, eggs, and pork are widely available in restaurants and convenience stores. Even a simple tamago sandwich or miso soup with tofu can help keep your intake balanced. If you’re conscious about macros, it just takes a little planning—but it’s very doable.
Q2: Are there vegetarian protein options?
Yes—though they take a bit more effort to find. Tofu, natto (fermented soybeans), edamame, and miso are staples in many meals. Soy-based meat substitutes are growing in popularity, and larger supermarkets often carry items like konnyaku-based foods or bean dishes. You’ll also find salads with legumes and protein-packed bentos in health-focused cafés.
Q3: Can I find protein powder in Japan?
Yes. Japanese sports stores like Alpen, large Don Quijote branches, and drugstores like Matsumoto Kiyoshi often carry protein powder. Look for local brands such as SAVAS (very common), DNS, or MyProtein Japan. Flavors are usually vanilla, chocolate, matcha, or coffee. Just be aware that serving sizes are sometimes smaller compared to Western products.
Q4: What’s the best convenience store for protein snacks?
7-Eleven and Lawson are your best bet. They carry a surprisingly wide range of high-protein snacks like hard-boiled eggs, grilled chicken skewers, soy meat bars, protein yogurts, and even boiled fish cakes with added protein. Some stores also sell drinks with 10–20g of protein per bottle. Look for products labeled “プロテイン” (protein) or “高たんぱく” (high protein).
Q5: Are Japanese protein bars any good?
They’re not as sweet or dense as Western bars, but they get the job done. Expect smaller sizes (10–15g of protein), often with less sugar and a lighter texture. Flavors like chocolate, yogurt, and matcha are common. Brands like In Bar or Body Star are widely available. They’re great for travel days, post-hike snacks, or late-night hotel cravings when you need a protein boost.
Q6: Do restaurants in Japan cater to high-protein diets?
Not directly, but you can definitely eat high-protein if you choose the right meals. Look for teishoku (set meals) that include grilled fish, chicken, miso soup, and side dishes like tofu or egg custard. Yakiniku restaurants let you grill your own meats, which is a great way to stay on track. Even ramen shops now offer options like extra pork or egg add-ons.
