How many calories are in Oden?

December 13, 2025 •

4 min read

A single cup of Oden can contain around 275 calories, depending heavily on the ingredients selected. This variability is why many ask how many calories are in Oden, as the total count is determined by your choice of flavorful and filling additions.

Quick Summary

The calorie count of Oden is highly variable, influenced by the choice of ingredients and broth. Low-calorie options like daikon and konnyaku contrast with higher-calorie additions like fried fish cakes and mochi.

Key Points

Variable Calories: The total calorie count for oden depends entirely on the specific ingredients and portion sizes you choose.
Low-Calorie Staples: Daikon radish, konnyaku, and shirataki noodles are excellent low-calorie additions that add volume and fiber.
Higher-Calorie Items: Ingredients like fried tofu, mochi kinchaku, and fatty fish cakes will increase the overall calorie count.
Broth Matters: While the dashi broth is generally low-calorie, preparing it yourself gives you more control over sodium and added sugar.
Regional Differences: Regional styles, such as those using beef tendon or rich miso, can significantly alter the fat and calorie content.
Make it Lighter: For a low-calorie oden, focus on a high ratio of vegetables to processed or fried items.

Oden, a beloved Japanese one-pot stew, is celebrated for its comforting warmth and depth of flavor. However, providing a single, definitive answer to the question, "How many calories are in Oden?" is impossible. The calorie count depends entirely on the specific ingredients chosen and the portion sizes. A basic dashi broth is low in calories, but the overall nutritional profile changes dramatically with each item added. This guide breaks down the calories of common oden components, offering a clear picture of what to expect and how to make a healthier, calorie-conscious version.

Calorie Breakdown of Common Oden Ingredients

To understand the total calorie count of your bowl, it's crucial to look at the individual pieces. Here’s an overview of some popular oden ingredients:

Low-Calorie Favorites

Daikon: This stewed white radish is a staple and one of the lowest-calorie ingredients, often containing only about 5 calories per serving. It absorbs the dashi flavor beautifully without adding significant calories.
Konnyaku: Made from the konjac yam, konnyaku is almost calorie-free and high in dietary fiber. It adds a unique, chewy texture and promotes digestion, making it an excellent choice for a low-calorie meal.
Shirataki Noodles: Also made from konjac, these transparent noodles are very low in calories and carbohydrates, helping to add bulk to the dish without the added calories.
Hard-Boiled Egg: A single hard-boiled egg provides a good source of protein for around 25 calories per serving.

Higher-Calorie Additions

Fried Tofu (Atsu-age): While a great source of protein, fried tofu has a higher fat and calorie content due to the frying process. One piece can add around 24 calories or more.
Fish Cakes (Nerimono): Assorted fish cakes are a core part of oden but vary in calorie count. Fried varieties and those with fillings will have a higher fat content than simpler steamed ones. A single fish cake can contain around 56 calories.
Mochi Kinchaku: A pouch of fried tofu stuffed with mochi (rice cake), this is one of the more calorie-dense items. The fried exterior and starchy filling can add around 40 calories per piece.
Tendon (Beef Tendon): A popular addition, especially in certain regions, beef tendon can significantly increase the calorie and fat content.

Calorie Comparison of Oden Ingredients


Ingredient	Serving Size	Approximate Calories	Key Contribution
Daikon Radish	1 round	~5 kcal	Water, fiber
Konnyaku	1 piece	~5 kcal	Fiber, texture
Hard-Boiled Egg	1 large	~25 kcal	Protein
Fried Tofu (Atsu-age)	1 piece	~24 kcal	Protein, fat
Fish Cake (Nerimono)	1 piece	~56 kcal	Protein, flavor, fat
Mochi Kinchaku	1 piece	~40 kcal	Carbs, fat

How to Make a Low-Calorie Oden

Creating a light and healthy oden is simple with a few smart swaps. The base of the broth is generally low-calorie, so the focus should be on the fillings. Here are some tips for a lighter meal:

Prioritize vegetables: Load up on daikon radish, konnyaku, shirataki noodles, and potatoes. These offer high volume with fewer calories and good fiber content.
Choose lean proteins: Opt for hard-boiled eggs instead of mochi kinchaku. Choose steamed fish cakes or tofu over fried varieties.
Avoid overly processed items: Many store-bought fish cakes and processed ingredients can contain higher levels of sodium and fat. Selecting fresh, simple ingredients when possible can help.
Control your portions: Be mindful of how many higher-calorie items you add. A single mochi kinchaku is fine, but loading up on several can quickly increase the total calorie count.
Prepare your own broth: While many pre-packaged oden kits are convenient, making your own dashi broth from scratch with kombu and katsuobushi allows you to control the sodium and sugar content. For a simple guide, see this vegetarian oden recipe.

Regional Variations and Their Calorie Impact

Oden recipes vary widely across Japan, and these regional differences can impact the overall calorie count:

Kansai-style: Often known for using more beef tendon, which is higher in fat and calories, particularly if not properly rendered.
Shizuoka-style: Known for its darker, stronger broth and the use of black hanpen (fish cake) and beef tendons, which can increase the total fat and sodium.
Nagoya-style: Features a rich, red miso-based broth, which can add calories and sodium depending on the specific miso and other ingredients used. Miso paste contains calories from carbs and protein.

Conclusion: The Final Calorie Count Depends on You

In the end, the number of calories in Oden is as customizable as the dish itself. By being mindful of your ingredient choices and portion sizes, you can create a bowl that fits your dietary goals. Opting for a generous serving of vegetables like daikon and konnyaku while limiting fried and processed components is the key to a lighter, yet still deeply satisfying, meal. Whether you prefer a hearty bowl full of assorted fish cakes or a vegetable-forward, low-calorie version, oden remains a wonderfully versatile and comforting dish for the colder months.

Frequently Asked Questions

No, Oden is not inherently a high-calorie dish. The overall calorie count is determined by the specific ingredients chosen. It can be made into a very low-calorie meal by focusing on vegetable and low-fat protein additions.

The lowest calorie ingredients are typically vegetables like daikon radish and low-starch fillers like konnyaku and shirataki noodles. These items absorb the flavorful broth without adding many calories.

To reduce calories, prioritize a high ratio of vegetables to processed items, choose steamed or boiled fish cakes over fried ones, and limit servings of calorie-dense ingredients like mochi kinchaku and beef tendon.

Yes, fish cakes vary in calorie content. Fried fish cakes will have more calories than simple, steamed varieties. It is best to choose simpler, less processed fish cakes for a lower-calorie meal.

The traditional dashi broth used for oden is very low in calories. Calories come primarily from the additions, not the broth itself. Be mindful of sodium and sugar content if using pre-made broth bases.

Homemade oden offers more control over ingredients and preparation, allowing for a lower calorie count. Convenience store oden can be harder to assess, and some processed ingredients may increase the sodium and calorie content.

Oden can be a healthy meal, especially when packed with vegetables and lean protein. It provides warmth and hydration. The healthiest versions focus on low-calorie, high-fiber components and a balanced mix of additions.