What can I eat?
Pick your diet. See the Japanese dishes that are safe bets, the hidden traps to watch for (dashi, mirin, wheat in the soy), and the exact words to order a safe version or show the staff.
No meat or fish (dairy and eggs are usually fine). The catch in Japan: dishes that contain no visible meat are frequently cooked in fish-based dashi, so always confirm the stock.
What to watch for in Japan
- Fish stock (dashi / katsuobushi) hidden in 'vegetable' dishes
- Bacon or chicken in salads and sautéed vegetables
- Fish sauce, oyster sauce and shrimp in stir-fries
- Gelatin in jellies and some desserts
Safe bets to order18
- TempuraStandard batter is wheat (not gluten-free) and egg. Rice-flour, gluten-free and halal tempura counters now exist; vegetable courses suit vegetarians.
- SobaOften cut with wheat (choose juwari for gluten-free intent — but confirm). The dipping sauce usually contains fish dashi, so ask for a vegan version.
- UdonWheat-based (not gluten-free). Broth is usually fish dashi — ask for a kombu (kelp) base to keep it vegan.
- KaisekiClassic kaiseki uses dashi (fish). Vegan/shojin kaiseki — built on kelp and shiitake — is a glorious plant-based alternative.
- Shojin ryoriNaturally vegan and vegetarian — the safest tradition for plant-based diners in Japan.
- Tofu & yubaPlant-based and high in protein. Plain tofu is gluten-free, but sauces (soy) usually contain wheat — ask for tamari.
- IzakayaMixed menus — easy for pescatarians, workable for vegetarians (edamame, tofu, pickles, grilled vegetables). Confirm dashi for strict diets.
- Matcha & wagashiMany wagashi are plant-based (bean paste, rice, agar). Watch for gelatin or dairy in modern desserts; matcha itself is vegan.
- OkonomiyakiBatter contains wheat and usually egg; the sauce and bonito flakes aren't vegan. Vegetable versions suit vegetarians.
- Sake (nihonshu)Made from rice — usually vegan. (Note: alcohol; not for halal or alcohol-free diets.)
- Onigiri (rice ball)Umeboshi or kombu onigiri are vegan; rice is naturally gluten-free (check seasonings). Salmon/tuna versions suit pescatarians.
- Miso soup & washokuUsually made with fish dashi — ask for a kombu-based version to keep it vegan. Some miso contains barley (not gluten-free).
- Yuba (tofu skin)Pure soy — vegan and naturally gluten-free (use tamari for the dip).
- Natto (fermented soybeans)Plant-based and protein-rich; the sauce packet usually contains soy (wheat) — use tamari for gluten-free.
- Wagashi (Japanese sweets)Many wagashi (bean paste, mochi, agar) are plant-based; watch for egg in castella or gelatin in some jellies.
- KushikatsuPanko coating is wheat. Gluten-free (rice-flour) kushiage exists in Tokyo; the many vegetable skewers suit vegetarians.
- OmuriceEgg and rice; usually chicken, but vegetable versions exist. Contains egg and often butter/dairy.
- KakigoriIce and syrup; many are vegan, but watch for condensed milk and some dairy/gelatin toppings.
How to order it safely
Show this to staff
Vegetarian
私はベジタリアンで、肉と魚は食べません。
Watashi wa bejitarian de, niku to sakana wa tabemasen.
I'm vegetarian — I don't eat meat or fish.
- この料理に肉や魚のだしは入っていますか？Does this dish contain meat or fish stock?
Always confirm your own dishes with the staff — our useful phrases make it easy.