Is Oden High in Calories? The Surprising Truth About the Japanese Hot Pot

December 14, 2025 •

4 min read

According to nutrition data, a typical 1-cup serving of oden can range from 250 to 275 calories, depending heavily on the specific ingredients chosen. This calorie count is influenced by a diverse mix of simmered items, from low-calorie vegetables to calorie-dense fried fish cakes and mochi. While the dashi broth itself is very light, the overall energy value of the dish can vary dramatically based on your selections.

Quick Summary

Oden's calorie content is highly dependent on the ingredients selected. While the dashi broth and certain items like daikon and konnyaku are low-calorie, others such as fried fish cakes, eggs, and mochi increase the total count. Making mindful choices allows for a low-calorie version of this satisfying hot pot.

Key Points

Ingredient-Dependent Calories: Oden is not inherently high in calories; the overall count is determined by the specific ingredients chosen, with some being very low-cal and others being high-cal.
Low-Calorie Broth: The dashi broth that forms the base of oden is naturally low in calories and fat, making it a very light foundation.
Smart Ingredient Choices: You can significantly lower the calorie count by prioritizing ingredients like daikon radish and konnyaku over fried tofu and mochi.
Protein Sources Vary: Protein sources like hard-boiled eggs and fish cakes contribute to the calorie total, but their impact can be controlled by mindful portioning.
Potential for a Healthy Meal: With strategic ingredient selection, oden can be a highly nutritious, low-calorie, and satisfying meal, especially when compared to other popular Japanese dishes like ramen.

Understanding Oden: More Than Just a Soup

Oden is a cherished Japanese winter dish, essentially a hot pot featuring an assortment of ingredients simmered in a light, soy-flavored dashi broth. Found in convenience stores, specialty restaurants, and Japanese homes, it provides warmth and comfort. The dish's nutritional value and calorie count are not fixed; they are a direct reflection of the selection of ingredients chosen for the pot. The light dashi base is often misconstrued as the main source of calories, when in fact, it's the more substantial add-ins that have the most significant impact on the final nutritional profile.

The Low-Calorie Foundation: Dashi Broth

The foundation of any oden is its dashi broth, typically made from kombu (kelp) and bonito flakes. This base is inherently low in calories and fat, providing a rich, savory umami flavor with minimal energy contribution. While the broth may contain small amounts of mirin and soy sauce that add a few calories, its role is mainly to infuse flavor rather than contribute significant nutritional content. This makes the broth a diet-friendly base, with a cup of the clear soup containing only a handful of calories.

Calorie Breakdown of Common Oden Ingredients

To determine if a bowl of oden is high in calories, it's necessary to examine the individual components. The selection of ingredients is the most critical factor in controlling the dish's overall caloric load. Here is a breakdown of common items, from the most diet-friendly to the most calorie-dense.

Low-Calorie and High-Fiber Choices

Daikon Radish: This quintessential oden ingredient is extremely low in calories, yet adds bulk and a soft, flavorful texture. It's a great source of fiber, aiding digestion.
Konnyaku: Made from the konjac plant, this gelatinous ingredient is virtually calorie-free. It’s a fantastic way to add a chewy texture and feel full without adding calories.
Shiraki Noodles: These translucent, low-carb noodles are another konjac-based ingredient that absorbs the dashi flavor perfectly while contributing very few calories.

Moderate-Calorie Protein Sources

Hard-Boiled Eggs: A nutritious and filling addition, a single hard-boiled egg adds around 78 calories and a good amount of protein to your meal.
Chikuwa: This tubular fish cake is a good source of protein, but its calorie content is higher than the vegetable options. While beneficial, it should be enjoyed in moderation.

High-Calorie Ingredients to Watch

Fried Tofu (Atsuage): Because of its deep-fried nature, this ingredient soaks up the dashi but also contributes a significant amount of fat and calories.
Mochi Kinchaku: A pouch of fried tofu skin filled with mochi (rice cake), this item is a double-calorie hit. The mochi is starchy and the tofu skin is fried, making it one of the most calorie-dense ingredients.
Satsuma-age: These deep-fried fish cakes are a popular but calorie-rich choice due to the oil used in their preparation.
Beef Tendon (Gyu-suji): Though high in protein, the calorie and fat content of beef tendon can be quite high.

Strategies for a Low-Calorie Oden

Prioritize Low-Calorie Ingredients: Fill your bowl primarily with daikon, konnyaku, and other vegetables. These items are high in fiber and low in calories, making them ideal for weight-conscious eating.
Limit High-Calorie Items: Enjoy higher-calorie options like fried tofu and mochi in moderation. Think of them as flavor accents rather than the main component of your meal.
Watch the Broth Additives: The dashi broth can be made even healthier by reducing the amount of mirin and soy sauce used. A homemade dashi will give you the most control over sodium and sugar content.
Balance Your Meal: If you choose a more calorie-dense oden, pair it with a light side salad or portion it out to avoid overconsumption.

Oden vs. Other Popular Japanese Dishes: A Calorie Comparison

To put oden's calorie count into perspective, here is a comparison with other common Japanese foods. This illustrates how ingredient choice can make oden a more diet-friendly option than many popular alternatives.


Dish	Typical Calories	Key Factors Affecting Calories
Oden (standard serving)	~250-300 kcal	Ingredients selected (vegetables vs. fried cakes and mochi)
Ramen (bowl)	~450-800+ kcal	Broth (pork vs. soy), noodles, fatty toppings like chashu pork
Soba (bowl)	~300-400 kcal	Buckwheat noodles are relatively healthy, but toppings and sauce can add calories
Tempura (assorted)	~400-600+ kcal	Deep-fried batter and oil make this dish calorie-dense

The Verdict: Is Oden High in Calories?

Oden is not inherently high in calories; it is the choices you make that ultimately determine its nutritional profile. The dish's low-calorie, dashi-based foundation, combined with the abundance of high-fiber, low-calorie vegetables, gives you a great starting point for a healthy meal. By limiting calorie-dense, fried ingredients and focusing on a balanced selection, oden can be a warm, filling, and healthy option for a cold day.

For more insight into regional variations and healthy ingredient options, consider checking out the official Himeji Oden site, which discusses the health benefits of different components like ginger and beef tendon.

Conclusion

In summary, whether oden is high in calories is entirely within the control of the diner. It's a versatile dish that offers the flexibility to tailor the meal to your dietary goals. By understanding which ingredients are low in calories and which are high, you can enjoy this comforting Japanese hot pot as a healthy and satisfying part of your diet. Prioritizing vegetables and lean protein sources will keep your calorie count low without sacrificing flavor or warmth.

Making a Healthy Oden

To make a healthier oden, focus on filling your pot with these nutrient-dense, low-calorie ingredients:

Daikon radish
Konnyaku and shiraki noodles
Hard-boiled eggs (in moderation)
Kombu (kelp)

Toppings to add flavor without excess calories:

Japanese mustard paste
A sprinkle of shichimi togarashi (Japanese spice blend)

Ingredients to limit or avoid:

Fried tofu (atsuage)
Mochi kinchaku
Beef tendon (gyu-suji)
Heavy, processed fish cakes (satsuma-age)

Frequently Asked Questions

The lowest calorie oden ingredients are typically vegetables and konjac-based items. These include daikon radish, konnyaku, and shirataki noodles, which are high in fiber and very low in energy content.

Yes, oden can be part of a weight loss diet. By focusing on low-calorie, high-fiber ingredients and limiting calorie-dense fried items, you can create a filling and nutritious meal that is low in calories.

Convenience store oden can vary in calorie count, but they often include higher-calorie ingredients like processed fried fish cakes and mochi. If you are watching your calorie intake, it is important to be selective about which items you choose.

The dashi broth in oden is generally very low in calories. Most of the calories come from the simmered ingredients, not the liquid base itself. The broth’s main role is to add a rich umami flavor.

Oden can be low or high in fat depending on the ingredients. While the broth is low-fat, ingredients like fried tofu, fatty meats (beef tendon), and certain fish cakes contribute significant amounts of fat. Healthy versions can be very low in fat.

Oden typically has a much lower calorie count than ramen. The rich, often pork-based broth and large serving of noodles in ramen can push its calorie count significantly higher than the light dashi-based oden.

The healthiest ingredients for oden include daikon radish, konnyaku, and kombu, which are all low in calories and high in fiber. Lean protein sources like hard-boiled eggs are also a great option in moderation.