No Rice, Thanks: Eating Keto in Japan

Eating keto in Japan is impossible — or at least that’s what everyone says. With rice a national treasure and (delicious) sweetened sauces blanketing proteins and veg alike, we don’t blame you for being skeptical.

But there’s good news. You won’t have to live off boiled eggs and wishful thinking while in Japan (although they will be making an appearance). Beneath the carby surface lies a deeply savory, surprisingly keto-friendly food culture — one that’s worth exploring even if you’re on a diet. All it takes is knowing where to look and what to order.

So, whether you’re visiting for a week or staying longer term, here’s what you need to know about doing low-carb in Japan. There are no unseasoned chicken breasts involved, we promise.

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Keto 101

Let’s go over the basics, before we get into what to buy.

What is keto?

A plate of keto goodness. | Photo by Greg Lane

Broadly defined, keto is a low-carb, high-fat diet that skips sugar and starch in favor of protein, healthy fats, and leafy greens.

What does it look like in practice?

These triangular joy-parcels will explode your keto diet in one fell swoop. Look away. | Photo by Aarohi Narain

Every keto diet is individual. Typically, think no rice, no bread, no noodles, but plenty of grilled meat, oily fish, eggs, cheese, and non-starchy vegetables. This generally means limiting your daily carb intake to 50 grams or lower — although there may be less or more restrictive variations.

Why do keto?

The goal of keto is to move your body into a state of ketosis, where it burns fat for fuel instead of carbs. Some people opt for a keto diet for weight loss, while others may be after increased energy or focus.

Important: Please talk to a nutritionist or doctor before jumping on a keto diet. It needs to be done with caution, to be safe and healthy. It is definitely not appropriate for everyone.

What to eat

So, what can you eat in Japan while on a keto diet? While you won’t find “keto” printed on many menus, low-carb eating in Japan is very possible. The key? Knowing the principles. Keto-compatible dishes won’t announce themselves, but they’re often hidden in plain sight.

Japanese food

Here’s a list of popular Japanese food items — some with a twist — that won’t betray your carb count, and where to find them:

1. Sashimi
2. Yakitori
3. Yakiniku
4. Shabu-shabu
5. Nabe
6. Beef bowls
7. Japanese curry
8. Oden
9. Tofu
10. Ramen (with a big but)

1. Sashimi

Photo by Carey Finn

Slices of raw, fresh seafood, served without rice, sauces, or embellishment — that’s sashimi. Each piece is typically cut with precision to highlight the texture and flavor of the fish.

In addition to the classic salmon and tuna slices, you’ll find fish like iwashi (sardine), hamachi (yellowtail), and aji (horse mackerel). Ask for sashimi moriawase for a variety plate. Avoid chirashi (scattered sushi) unless you can request no rice.

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