Is Yakitori Low in Calories? A Comprehensive Nutritional Breakdown

December 19, 2025 •

5 min read

Depending on the cut and preparation, a single skewer of yakitori can range from fewer than 30 calories to well over 150, demonstrating that whether yakitori is low in calories is determined by several key factors. This popular Japanese grilled chicken is a high-protein dish, but not all variations are created equal when it comes to caloric content.

Quick Summary

The caloric value of yakitori varies widely based on the specific chicken part used and the seasoning choice. Lean cuts like chicken breast or cartilage are lowest in calories, especially when seasoned with salt. Fattier pieces and sweet glazes, however, significantly increase the overall fat, sugar, and calorie count.

Key Points

Cut of Chicken Matters: The caloric content of yakitori is largely determined by the specific chicken part; lean breast (sasami) is lower in calories than fatty skin (kawa).
Salt vs. Sauce: Opting for salt (shio) seasoning keeps calories to a minimum, whereas the sugary tare sauce adds extra calories and carbohydrates.
Cartilage is Key for Low-Calorie: For the absolute lowest calorie choice, opt for cartilage (nankotsu), which is almost pure protein and offers a satisfying crunch.
High-Protein Benefits: Lean yakitori is an excellent source of high-quality protein, which helps with muscle repair and increases feelings of fullness, aiding weight management.
Mindful Ordering: Being aware of which cuts and seasonings to choose is essential for enjoying yakitori as a healthy, low-calorie part of a balanced diet.
Beware of Extras: Other items on the menu, like packaged yakitori or yakitori bowls with rice, can significantly increase the total calorie count.

What Is Yakitori?

Yakitori, or Japanese grilled chicken skewers, is a staple of Japanese cuisine, often enjoyed as a snack or a casual meal at izakaya pubs. Small, bite-sized pieces of chicken are threaded onto bamboo skewers and grilled over a charcoal fire. Traditionally, it is seasoned in one of two ways: with salt (shio) or with a sweet and savory sauce (tare). Because it is primarily lean protein, yakitori is often perceived as a healthy, low-calorie dish, but the nutritional truth is far more complex.

Factors Influencing Yakitori Calories

The calorie count of your yakitori order is not a single number; it's a sliding scale based on two main variables: the specific cut of chicken and the seasoning method.

The Importance of the Chicken Cut

Not all chicken is created equal in terms of nutritional value. The various parts of the chicken used for yakitori have dramatically different fat and calorie profiles. Knowing the difference is crucial for making a low-calorie choice.

Lean Cuts: Chicken breast (sasami) and chicken tenderloin are the leanest options, making them the most diet-friendly. Organ meat like gizzards (sunagimo) and liver (reba) are also relatively low in fat. The cartilage (nankotsu), valued for its crunchy texture, is one of the absolute lowest-calorie items on the menu.
Fattier Cuts: Chicken thighs (momo) are richer and more flavorful than breasts but contain about 30% more calories and higher fat content per 100 grams. The tail (bonjiri) is notoriously high in fat, often described as the 'chicken toro' due to its richness. Chicken skin (kawa) is also very high in fat, and consequently, calories.

Salt vs. Sauce: The Shio and Tare Debate

The way your yakitori is seasoned has a major impact on its calorie count, especially when comparing simple salt with the sugary tare sauce.

Shio (Salt): This is the purest, most straightforward way to enjoy yakitori. By simply grilling the chicken with salt, you add virtually no extra calories, allowing the flavor of the meat to shine.
Tare (Sauce): The classic sweet and savory tare sauce is made from a base of soy sauce, mirin (sweet rice wine), and sugar. While delicious, this adds significant sugar and calories to every skewer. For example, a single serving of yakitori sauce can contribute around 41 to 69 calories, adding up quickly if you consume several skewers.

Calorie Comparison: Common Yakitori Skewers

To put these differences into perspective, here is a general comparison of the estimated calories per skewer for various popular options based on available nutritional data.


Yakitori Type	Primary Ingredients	Seasoning	Estimated Calories (per skewer)	Notes
Nankotsu	Cartilage	Shio	~24 kcal	Lowest calorie, great for diets.
Sunagimo	Gizzard	Shio	~34 kcal	Lean and protein-rich.
Sasami	Chicken Breast	Shio or Wasabi	~60-70 kcal	Very lean protein source.
Negima	Thigh and Scallion	Tare or Shio	~80 kcal (Tare)	Calories higher with sauce.
Tsukune	Chicken Meatball	Tare	~91 kcal	Calories can vary based on ingredients.
Momo	Chicken Thigh	Tare or Shio	~97 kcal (Tare)	More fat than breast meat.
Tebasaki	Chicken Wing	Tare or Shio	~113 kcal	Includes crispy skin, increasing calories.
Kawa	Chicken Skin	Tare	~161 kcal	Highest in fat and calories.
Bonjiri	Chicken Tail	Tare or Shio	150+ kcal	Very fatty, a special indulgence.

How to Make Yakitori a Healthy Choice

If you are mindful of your calorie intake, you can still enjoy yakitori by following a few simple tips:

Choose Lean Cuts: Stick to skewers made with chicken breast (sasami), cartilage (nankotsu), or gizzard (sunagimo). These offer the most protein with the fewest calories.
Order Shio Style: Always request your skewers seasoned with salt (shio) instead of sauce (tare) to avoid the added sugar and calories.
Add Vegetables: Many restaurants offer vegetable skewers, such as shiitake mushrooms, shishito peppers, or asparagus. These are excellent, low-calorie additions to your meal.
Avoid the Fattiest Cuts: Steer clear of chicken skin (kawa) and chicken tail (bonjiri) if you are strictly counting calories, as these have a much higher fat content.
Control Portion Size: Yakitori is served in small portions, making it easy to moderate your intake. A few lean skewers can be a satisfying meal component without overdoing it.
Consider Homemade: Making yakitori at home allows you to control the ingredients precisely. You can create a low-sugar tare sauce or stick with a simple salt seasoning for a cleaner meal. For more tips, check out this guide on preparing a lean version: Chicken Breast vs. Chicken Thigh: Which is Healthier?.

A Note on Other Skewers

It's important to remember that not all skewers in a yakitori-ya are chicken. You may find items made with pork (yakiton), beef, or other ingredients. Always check the menu carefully, as these options will have their own distinct nutritional profiles. Some vegetarian-friendly options like tofu or mushrooms are available at some establishments.

Conclusion: Is Yakitori Low in Calories?

So, is yakitori low in calories? The answer is a resounding it depends. It can be an exceptionally low-calorie, high-protein food if you make strategic choices. By opting for lean cuts like breast or cartilage and choosing the salt (shio) seasoning, yakitori can be a very healthy part of your diet. Conversely, selecting fatty cuts like skin or tail and having them drenched in sweet tare sauce can quickly turn it into a high-calorie indulgence. With a little knowledge, you can navigate the menu and enjoy this Japanese classic guilt-free.

Can you eat yakitori for weight loss?

Yes, yakitori can be part of a weight loss diet. The high protein content of the chicken can increase satiety and reduce overall calorie intake. For best results, stick to lean cuts like breast (sasami) and choose the salt (shio) seasoning to minimize fat and sugar.

What is the lowest calorie type of yakitori?

The lowest calorie type of yakitori is typically cartilage (nankotsu), which is prized for its crunchy texture and very low fat content. Other low-calorie options include chicken breast (sasami) and gizzards (sunagimo).

How does the tare sauce affect calories?

The tare sauce significantly increases the calorie count of yakitori because it contains mirin and sugar. Opting for the salt (shio) option is the best way to enjoy yakitori with the lowest possible caloric impact.

Are all types of yakitori made with chicken?

While yakitori literally means 'grilled chicken,' many establishments also serve other meats and vegetables on skewers. These might be labeled as yakiton (pork skewers) or include beef, horse meat, or various vegetables.

Is yakitori high in sodium?

Yes, yakitori can be high in sodium, particularly when seasoned with soy sauce-based tare sauce or even with liberal use of salt (shio). If you are watching your sodium intake, moderation is key.

What is the most nutritious type of yakitori?

In addition to being low in calories, skewers made with chicken heart (hatsu) and liver (reba) are highly nutritious. They contain essential vitamins and minerals like iron, vitamin A, and B vitamins.

How can I lower the calories in homemade yakitori?

To lower the calories in homemade yakitori, use skinless chicken breast, marinate in a low-sugar glaze or use only salt, and add plenty of non-starchy vegetables to the skewers. Grilling is also a lower-fat cooking method than frying.

Frequently Asked Questions