🌱 Eating in Japan with dietary restrictions:

If you have dietary restrictions, eating in Japan may take a little more planning than you’re used to.

Japan has so many amazing foods, but vegetarian and vegan options are still not as common as they are in many Western countries.
A regular restaurant or café may not have a vegetarian or vegan option, so it’s often easier to look for restaurants that specialize in it.

If you’re vegetarian or vegan, I recommend checking these websites before your trip.
They’re especially helpful when you’re looking for restaurants in the areas you’ll be visiting:

Happy Cow:
Worldwide
https://www.happycow.net/

Vegewel:
An information website in Japan specializing in vegetarian, vegan, and health-conscious restaurants across the country.
https://vegewel.com/en/

One thing I always recommend when traveling in Japan with dietary restrictions is to be very specific about what you can and cannot eat.

For example, saying “vegetarian” doesn’t always communicate everything you need. Dashi (Japanese soup stock) is especially important because many dishes use fish-based dashi even when there is no visible meat or fish in the dish.

Here are a few phrases you can save to your phone or show to restaurant staff.

🐟 If you eat fish and eggs but not meat or dairy

ENG:
I cannot eat meat or dairy products. I can eat fish and eggs.

JPN:
私は肉と乳製品が食べられません。魚と卵は食べられます。

ENG:
Does this contain meat?

JPN:
これは肉が入っていますか？

ENG:
Is meat used in the broth?

JPN:
出汁に肉は使っていますか？

🌱 Vegetarian

If you don’t eat meat or fish but you do eat eggs and dairy:

ENG:
We don’t eat meat or fish. We also don’t eat dashi (fish stock) or fish sauce that contains animal extracts.

JPN:
私たちは肉類や魚を食べません。また、カツオ出汁などの動物性のエキスを含む出汁や、ナンプラーなどの魚醤も食べません。

ENG:
I eat eggs but not fish eggs.

JPN:
魚卵ではなく、普通の卵なら食べられます。

🌱 Vegan

If you don’t eat any animal products, including meat, fish, eggs, and dairy:

ENG:
We don’t eat meat, fish, eggs (including fish eggs), or dairy products. We also don’t eat dashi (fish stock), fish sauce, or anything containing animal extracts.

JPN:
私たちは肉類、魚、卵（魚卵を含む）、乳製品を食べません。また、カツオ出汁などの動物性のエキスを含む出汁や、ナンプラーなどの魚醤も食べません。

💡 A little extra tip

Dashi doesn’t always have to be made from fish. Kombu (seaweed) and vegetables can also be used to make dashi.

If you’re vegetarian or vegan, you can ask whether the restaurant can prepare your dish using kombu or vegetable-based dashi instead.

If you have a severe allergy, I recommend clearly explaining your specific allergy rather than simply saying you’re vegetarian or vegan. These terms may not fully communicate the seriousness of an allergy.

You may also want to carry a written Japanese explanation of your dietary restrictions or allergies to show at restaurants.

Need help creating your own Japanese phrase list? Contact us, and we’d be happy to help you put together the words and phrases you’ll need for your trip.

🥢 Japanese Foods to Look Out For

Here are some Japanese foods that may work for different dietary needs. However, ingredients and preparation can vary, so always check the dashi, sauces, fillings, and cooking methods before ordering.

🍣 Sushi

There are many different types of sushi, including vegetable rolls, cucumber rolls, avocado rolls, and various types of fish or seafood.

If you don’t eat eggs, be careful with mayonnaise and tamago (sweet omelet). If you’re vegan or vegetarian, check the fillings and sauces carefully.

🍜 Soba & Udon

Soba and udon can be a good option, but the broth is important to check.

Traditional broth often contains fish-based dashi, such as bonito. Vegetarian and vegan restaurants may use kombu (seaweed) or vegetable-based dashi instead.

Also check the toppings, tempura, and sauces.

🍤 Tempura

Vegetable tempura can be a good choice, but check the batter if you don’t eat eggs or dairy.

If you have an allergy or need to avoid cross-contamination, ask about the cooking oil as well.

🍙 Onigiri

Onigiri (rice balls) are convenient for travelers and come with many different fillings.

Some simple options include ume (pickled plum), kombu (seaweed), and salted rice.

However, fillings, seasonings, and sauces can vary, so check the ingredients carefully.

🥢 Shojin-ryori

Shojin-ryori is traditional Buddhist temple cuisine centered around vegetables, tofu, grains, and seasonal ingredients.

It can be a wonderful option for vegetarian and vegan travelers, but it’s still a good idea to confirm the ingredients and preparation with the restaurant.

🥢 Tofu Dishes

Japan has so many delicious tofu dishes!

Tofu itself is usually plant-based, but the broth, sauce, or toppings may contain fish, meat, or other animal products. Check how the dish is prepared before ordering.

🍢 Oden

Oden includes ingredients such as daikon radish, konnyaku, kombu, and tofu.

However, everything is typically simmered in the same broth, which may contain fish or meat-based dashi. Some ingredients may also be cooked together in the same pot. If you have strict dietary restrictions, ask the staff before ordering.

🍱 Teishoku (Set Meals)

Teishoku restaurants offer set meals with a main dish, rice, soup, pickles, and side dishes.

Depending on the restaurant, you may find options such as grilled fish, sashimi, tofu, vegetables, or other dishes that fit your diet.

Just remember to check the soup and side dishes, as they may contain ingredients you need to avoid.

🍣 A very important tip for kaiseki & omakase

If you’re planning to have kaiseki or omakase, please let the restaurant know about your dietary restrictions before your visit.

This is especially important for higher-end restaurants.

Kaiseki and omakase menus are often planned ahead of time around seasonal ingredients. The chef may have already planned the entire menu and purchased specific ingredients for your reservation.

So asking for major changes when you arrive at the restaurant can be difficult.

It’s much better to tell them when you make the reservation and ask whether they can accommodate your needs.

And honestly, this is also a matter of good Japanese dining etiquette.
Giving the restaurant advance notice gives the chef a chance to prepare something thoughtful for you instead of putting them on the spot.

If you’re booking a special meal, don’t be shy about asking in advance.

It’s much better to know before you arrive whether the restaurant can accommodate you.

🌸 A little planning goes a long way

Having dietary restrictions doesn’t mean you can’t enjoy Japanese food.

You may just need to do a little more research before your trip, especially for vegetarian, vegan, allergy-related, or very specific dietary needs.

And if you’re unsure, ask!

A few simple Japanese phrases, some restaurant research before you go, and a little advance planning can make your meals in Japan much more enjoyable.