Every Japanese dish in the series, with what it costs a serving now and what it cost before. The traditional figure is the real dish costed from its own ingredient list, not a straw man, so the saving is a measurement rather than a claim.
The short answers
- Biggest saving: Chicken Nanban, down 55% from 926 to 419 kcal a serving.
- Lightest dish: Miso Shiru at 82 kcal.
- Most protein: Ramen, Shoyu at 67g a serving.
- Could not be lightened: 11 dishes, named with the reason in Authentic-ish Japanese.
Every Japanese dish, heaviest saving first
| Dish | Traditional | This version | Saving | Protein |
|---|---|---|---|---|
| Chicken Nanban | 926 kcal | 419 kcal | 55% | 45g |
| Korokke | 616 kcal | 281 kcal | 54% | 19g |
| Nasu Dengaku | 320 kcal | 152 kcal | 52% | 5g |
| Tonkatsu | 885 kcal | 430 kcal | 51% | 35g |
| Karaage | 591 kcal | 291 kcal | 51% | 31g |
| Tempura Moriawase | 488 kcal | 245 kcal | 50% | 22g |
| Japanese Potato Salad | 445 kcal | 247 kcal | 44% | 13g |
| Ramen, Tonkotsu | 1141 kcal | 651 kcal | 43% | 62g |
| Yakitori Momo | 470 kcal | 268 kcal | 43% | 34g |
| Okonomiyaki | 636 kcal | 364 kcal | 43% | 22g |
| Chicken Katsu | 857 kcal | 502 kcal | 41% | 37g |
| Matcha Cheesecake | 537 kcal | 318 kcal | 41% | 13g |
| Nabeyaki Udon | 973 kcal | 608 kcal | 38% | 49g |
| Buta no Kakuni | 739 kcal | 461 kcal | 38% | 54g |
| Curry Rice | 807 kcal | 504 kcal | 38% | 32g |
| Chahan | 771 kcal | 486 kcal | 37% | 21g |
| Tamago Kake Gohan | 618 kcal | 389 kcal | 37% | 16g |
| Takoyaki | 367 kcal | 230 kcal | 37% | 22g |
| Omurice | 1134 kcal | 726 kcal | 36% | 42g |
| Buta no Shogayaki | 690 kcal | 441 kcal | 36% | 33g |
| Kinpira Gobo | 157 kcal | 100 kcal | 36% | 4g |
| Yakitori Negima | 355 kcal | 234 kcal | 34% | 30g |
| Tsukemen | 1180 kcal | 786 kcal | 33% | 61g |
| Gyudon | 1109 kcal | 750 kcal | 32% | 40g |
| Yakisoba | 594 kcal | 409 kcal | 31% | 23g |
| Katsudon | 909 kcal | 638 kcal | 30% | 50g |
| Chikuzenni | 405 kcal | 285 kcal | 30% | 25g |
| Shabu Shabu | 737 kcal | 518 kcal | 30% | 45g |
| Anmitsu | 261 kcal | 184 kcal | 30% | 10g |
| Hayashi Rice | 625 kcal | 443 kcal | 29% | 29g |
| Ramen, Shoyu | 966 kcal | 698 kcal | 28% | 67g |
| Goma-ae | 117 kcal | 84 kcal | 28% | 6g |
| Ebi Fry | 457 kcal | 332 kcal | 27% | 35g |
| Onigiri | 439 kcal | 319 kcal | 27% | 16g |
| Teriyaki Salmon | 732 kcal | 541 kcal | 26% | 40g |
| Gyoza | 343 kcal | 256 kcal | 25% | 16g |
| Kitsune Udon | 554 kcal | 422 kcal | 24% | 27g |
| Sukiyaki | 649 kcal | 494 kcal | 24% | 48g |
| Oyakodon | 927 kcal | 711 kcal | 23% | 36g |
| Ramen, Miso | 813 kcal | 622 kcal | 23% | 49g |
| Mochi | 351 kcal | 272 kcal | 23% | 9g |
| Tsukune | 368 kcal | 296 kcal | 20% | 32g |
| Dorayaki | 455 kcal | 362 kcal | 20% | 18g |
| Oden | 422 kcal | 356 kcal | 16% | 42g |
| Zaru Soba | 335 kcal | 287 kcal | 14% | 21g |
| Miso Shiru | 95 kcal | 82 kcal | 14% | 9g |
| Nikujaga | 435 kcal | 378 kcal | 13% | 28g |
| Saba no Misoni | 723 kcal | 646 kcal | 11% | 38g |
| Tonjiru | 241 kcal | 219 kcal | 9% | 27g |
Where the numbers come from
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases, and the appendix of Authentic-ish Japanese prints the exact database row used for each ingredient. Nothing here is estimated. How every number is computed sets out the method.
The swap kit is free and covers the changes that work on food which is not in any of the books.