Wagamama Calories – the 2019 version

lowest calorie meals at wagamama

‘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, 1st July 2019!)

The Absolute Lowest Calorie Dish in Wagamama

Tada…. it’s the same as when I first wrote this post in 2017 and it’s The Pad Thai Salad. At 349 calories (slightly up from 2017) this is the lowest calorie main meal you can order at Wagamama full stop.

Stand up and claim your prize oh joy filled mix of gingery chicken and prawns served with heaps of veggies. Despite the name there are no Pad Thai noodles though; that truly would be impressive with so few calories!

Now, I admit – the Wagamama nutritional information doesn’t specify if this calorie count includes the serving of chopped peanuts that comes on the side so just be wary of that. If the very idea of not knowing that makes you nervous, the Harusame Glass Noodle Salad is peanut free – the Yasai with tofu is just 434 calories, the Chicken one just a little higher at 440.

But what if you don’t want a salad, well no problem… here’s the lowest calorie options for the other categories on the menu.

lowest calorie meals wagamama

Yummy looking Seared Tuna at Wagamama

Kokoro Bowls

A new addition to the menu since my last update, the menu tells us that a Kokoro Bowl is a bowl for your soul – with Kokoro meaning Spirit, Heart and Mind. They look like a summer offering, so, sorry if they aren’t still on the menu when you read this – especially as all of them are under 650 calories. The lowest of all though is the Nuoc Cham Tuna which combines delicious sounding seared tuna on a bed of quinoa with kale, sweet potato, edamame, carrots, red onion and peppers. It weighs in at just 468 calories and I feel healthy just typing about it.


A few of the Ramen soups in Wagamama are under 600 calories – including the Chilli Chicken, Chilli Prawn and the vegetarian Kare Burosu Ramen which mixes mushroom and tofu, but the lowest calorie option is the simple Chicken Ramen which contains just 473 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!


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 Yaki Soba. Thankfully, it’s actually not too evil at 717 calories, and 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 689.

Neither of these takes our coveted title for lowest calorie dish on the Wagamama Teppanyaki menu though – that goes to the Yaki Udon at 526 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.

Lowest calorie meals at Wagamama


If you’re ordering donburi then chances are you’re in a ricey frame of mind – as donburi means rice bowl in Japanese. For this category, your lowest calorie option is the Chicken Teriyaki Donburi at 789 calories. It’s a pretty filling dish so I wouldn’t expect it to be super low. You can 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.


Most of the curries at Wagamama clock in at over 1000 calories each – the exception are those in the Itame range, which again, proves my point of why it’s so important that companies give us nutritional information – the Itame range are based on coconut which if you couldn’t look things up might lead to believe they wouldn’t be a great thing to order, but they are the lowest calorie curry on the menu – and the Prawn Itame is the lowest of them all at 808 calories a bowl.

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 1202 calories, the Firecracker Prawn is 1083. Maybe walk the long way home!


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, the lowest calorie side you can pick is surprisingly NOT the Wok-fried Greens (although they aren’t bad at 182 calories – and they’re a vegetable so, major health points), it’s the Beef Tataki – a bowl of searced marinated steak which has just 136 calories. Low carb lovers rejoice!
My choice is always Fried Gyoza which is a not too scary 235 calories for the prawn version.


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 is the Pink Guava and Passion Fruit Sorbet at 162. Or, push the boat out – for another 95 calories you can have the Mango and Matcha Layer Cake.

If I haven’t highlighted your favourite dish in Wagamama here don’t worry, Wagamama is among the good guys – 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, when you see it listed click on where it says read more. This will then give you all the nutritional information you need.

So that’s it – the 2017 update of Wagamama calories and the best choices you can make. Go, enjoy, eat until your little belly is full.

Sadly, there’s no Wagamama here in Australia any more but we do have some amazing independent Asian restaurants so I’m not feeling deprived. My absolute favourite is a place called Happy Chef at the Sussex Street Food Court in Chinatown – their laksas are amazing. Sadly, I’m not sure they have a list of calorie counts!

Sharing is Caring

If you liked this post on picking the lowest calorie options in Wagamama, why not share it on Pinterest so it might help other folk too?

plate of gyoza dumplings



If you’re a Wagamama fan or love any of the other Asian chain restaurants, here’s a four 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. Personally, I’m a big fan of the ITSU one. Simply click the pics and you’ll go straight to the amazon page where you can buy the book or just find out more about it.
*NYNHB is a member of Amazon Associates so I get a small (much appreciated) commission if you click on any amazon links and buy anything.

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1 Comment

  1. Natalie R

    Thanks for writing this article – I’m going for lunch with friends today and want to limit my calorie intake!


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