Yoshinoya's grilled chicken, salmon and beef bowls are genuinely high-protein, built on rice and (for most) vegetables. The format is GLP-1-friendly; the one thing to watch, closely, is sodium, which runs very high across the menu.
Written for anyone eating on a GLP-1 like Ozempic, Mounjaro, or Wegovy. Every Yoshinoya order below is scored the same published way, from the restaurant's own published nutrition.
The move
A Regular Grilled Teriyaki Chicken Bowl is the lean, lower-sodium standout at 580 calories for 37 g of protein; the Teriyaki Salmon and Habanero Chicken bowls are close behind. Order a Regular rather than a Large to cut the sodium by roughly a third to a half, add Salted Edamame for protein and fiber, and skip the fried TFC chicken.
Not affiliated with, sponsored by, or endorsed by Yoshinoya. "Yoshinoya" is a trademark of its owner, used here only to refer to the restaurant. Ozempic, Mounjaro, and Wegovy are trademarks of their respective owners, named only to describe the medicines many readers take. Nishi is not affiliated with, sponsored by, or endorsed by any of them. Values as published by Yoshinoya on its official nutrition information (yoshinoyaamerica.com), from the December 2025 nutrition guide. Each bowl is the complete order as Yoshinoya prepares it to standard recipe, on steamed white rice with mixed vegetables where applicable. Build-your-own Combo and Combo XL bowls (which Yoshinoya lists as separate protein, base and vegetable portions to be combined), kids meals, a-la-carte protein sides, other appetizers, drinks, desserts, sauces and packets are not included. Yoshinoya publishes serving weights in grams, so gram portions are real, and it publishes Added Sugars, which are included in the fit scores here. Menus change; verify in the restaurant (updated Nutritional information as of the December 2025 Yoshinoya nutrition guide).
The quick take
Yoshinoya is a strong high-protein format, grilled chicken, salmon or beef over rice and vegetables. A Regular Grilled Teriyaki Chicken Bowl is 580 calories for 37 g of protein, and the salmon and habanero-chicken bowls are similar. The one real watch-out is sodium: it is very high everywhere (the meat and fish bowls run 920 to 2,670 mg, the fried TFC bowls 3,130 to 5,151; the Veggie Bowl is the exception at 530), so a Regular size and the Teriyaki Chicken bowl (920 mg) are the lower-sodium picks among the protein bowls.
The menu, scored
Scored for whole meals, a gentler bar than single ingredients, since a balanced meal is naturally less protein-dense and fat only counts against it once it tops half the calories. Best fit first; re-sort by what matters today, and tap "Show the math" for the exact rule on any card. How we score.
Nishi's picks
Our best-fit orders for ordering on a GLP-1, from Yoshinoya's published nutrition. Re-sort them by what matters to you today.
Edamame SaltedGood fit
19 g protein · 170 cal · 12 g carbs · 9 g fat · 9 g fiber
19 g protein · lots of protein for the calories · 9 g fiber · lower fat
Show the math
Protein19 gstrong at 30 g or morebelow 30 g
Protein density11.2 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat47.6% of caloriesflag over 50% or friedok
Fiber9 greward 5+, flag over 30rewarded
Added sugar0 gflag over 30 gok
Portion density170 kcalflag if density under 4 and 300 kcal or moreok
Sodium824 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Sweet & Spicy EdamameGood fit
15 g protein · 210 cal · 34 g carbs · 3 g fat · 11 g fiber
15 g protein · 11 g fiber · lower fat
Show the math
Protein15 gstrong at 30 g or morebelow 30 g
Protein density7.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat12.9% of caloriesflag over 50% or friedok
Fiber11 greward 5+, flag over 30rewarded
Added sugar18 gflag over 30 gok
Portion density210 kcalflag if density under 4 and 300 kcal or moreok
Sodium600 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Grilled Teriyaki Chicken Bowl (Regular)Good fit
37 g protein · 580 cal · 83 g carbs · 9 g fat · 1 g fiber
37 g protein · lower fat
Show the math
Protein37 gstrong at 30 g or morestrong
Protein density6.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat14% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugar8 gflag over 30 gok
Portion density580 kcalflag if density under 4 and 300 kcal or moreok
Sodium920 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Grilled Teriyaki Chicken Bowl (Large)Good fit
55 g protein · 870 cal · 118 g carbs · 13 g fat · 3 g fiber
watch: 1530 mg sodium
Show the math
Protein55 gstrong at 30 g or morestrong
Protein density6.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat13.4% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugar13 gflag over 30 gok
Portion density870 kcalflag if density under 4 and 300 kcal or moreok
Sodium1530 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Grilled Teriyaki Salmon Bowl (Large)Good fit
63 g protein · 1025 cal · 128 g carbs · 24 g fat · 3 g fiber
watch: 2070 mg sodium
Show the math
Protein63 gstrong at 30 g or morestrong
Protein density6.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat21.1% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugar22 gflag over 30 gok
Portion density1025 kcalflag if density under 4 and 300 kcal or moreok
Sodium2070 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Grilled Habanero Chicken Bowl (Large)Good fit
53 g protein · 930 cal · 128 g carbs · 16 g fat · 3 g fiber
watch: 1750 mg sodium
Show the math
Protein53 gstrong at 30 g or morestrong
Protein density5.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat15.5% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugar0 gflag over 30 gok
Portion density930 kcalflag if density under 4 and 300 kcal or moreok
Sodium1750 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Grilled Teriyaki Salmon Bowl (Regular)Good fit
33 g protein · 600 cal · 85 g carbs · 12 g fat · 1 g fiber
33 g protein · lower fat
Show the math
Protein33 gstrong at 30 g or morestrong
Protein density5.5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat18% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugar11 gflag over 30 gok
Portion density600 kcalflag if density under 4 and 300 kcal or moreok
Sodium1030 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Gyudon Beef Bowl (Regular, no veggies)Good fit
35 g protein · 646 cal · 77 g carbs · 22 g fat · 0 g fiber
watch: 1868 mg sodium
Show the math
Protein35 gstrong at 30 g or morestrong
Protein density5.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat30.7% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugar0 gflag over 30 gok
Portion density646 kcalflag if density under 4 and 300 kcal or moreok
Sodium1868 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Grilled Habanero Chicken Bowl (Regular)Good fit
33 g protein · 620 cal · 90 g carbs · 11 g fat · 1 g fiber
33 g protein · lower fat
Show the math
Protein33 gstrong at 30 g or morestrong
Protein density5.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat16% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugar0 gflag over 30 gok
Portion density620 kcalflag if density under 4 and 300 kcal or moreok
Sodium1080 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Gyudon Beef Bowl (Large, no veggies)Good fit
49 g protein · 919 cal · 106 g carbs · 31 g fat · 1 g fiber
watch: 2670 mg sodium
Show the math
Protein49 gstrong at 30 g or morestrong
Protein density5.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat30.4% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugar0 gflag over 30 gok
Portion density919 kcalflag if density under 4 and 300 kcal or moreok
Sodium2670 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
TFC Fried Chicken Bowl (Regular)Good fit
44 g protein · 974 cal · 137 g carbs · 27 g fat · 8 g fiber
watch: 3130 mg sodium
Show the math
Protein44 gstrong at 30 g or morestrong
Protein density4.5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat24.9% of caloriesflag over 50% or friedok
Fiber8 greward 5+, flag over 30rewarded
Added sugar16 gflag over 30 gok
Portion density974 kcalflag if density under 4 and 300 kcal or moreok
Sodium3130 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Grilled Ribeye Steak Bowl (Large)Good fit
40 g protein · 925 cal · 127 g carbs · 25 g fat · 3 g fiber
watch: 2220 mg sodium
Show the math
Protein40 gstrong at 30 g or morestrong
Protein density4.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat24.3% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugar18 gflag over 30 gok
Portion density925 kcalflag if density under 4 and 300 kcal or moreok
Sodium2220 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Grilled Ribeye Steak Bowl (Regular)Good fit
26 g protein · 620 cal · 89 g carbs · 17 g fat · 1 g fiber
watch: 1380 mg sodium
Show the math
Protein26 gstrong at 30 g or morebelow 30 g
Protein density4.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat24.7% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugar13 gflag over 30 gok
Portion density620 kcalflag if density under 4 and 300 kcal or moreok
Sodium1380 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Intelligent weight managementGet your personal targets
Your protein and calorie numbers, and what clears them at any chain, not just this one. About 2 minutes, free.
Scored a lower fit for a GLP-1 pattern, whether for higher fat, a denser portion, or less protein per calorie. Some carry a lot of protein but enough fat or calories that our rubric still rates them a lower fit, so the number is not the whole story. Each shows the specific reason. For a better fit, see the orders above. How we score.
TFC Fried Chicken Bowl (Large)Lower fit
65 g protein · 1487 cal · 210 g carbs · 42 g fat · 12 g fiber
watch: 33 g added sugar, 5151 mg sodium
Show the math
Protein65 gstrong at 30 g or morestrong
Protein density4.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat25.4% of caloriesflag over 50% or friedok
Fiber12 greward 5+, flag over 30rewarded
Added sugar33 gflag over 30 gflagged
Portion density1487 kcalflag if density under 4 and 300 kcal or moreok
Sodium5151 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on added sugar without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Veggie Bowl (Regular)Lower fit
11 g protein · 469 cal · 102 g carbs · 0 g fat · 2 g fiber
watch: energy-dense, low protein
Show the math
Protein11 gstrong at 30 g or morebelow 30 g
Protein density2.3 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat0% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugar0 gflag over 30 gok
Portion density469 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium530 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Best proteins to build around
GLP-1 fit is Nishi's score, not the restaurant's. How we score.
Numbers are for one complete bowl as Yoshinoya lists it on its December 2025 nutrition guide (a grilled or Gyudon bowl at Regular or Large size on white rice with mixed vegetables), or a side of edamame, at the standard recipe. Tap "Show the math" on any pick to see exactly how its rating was calculated.
Grilled Teriyaki Chicken Bowl (Regular)Good fit
37 g protein · 580 cal · 9 g fat · 920 mg sodium
watch: 920 mg sodium
Show the math
Protein37 gstrong at 25 g or morestrong
Protein density6.4 g per 100 kcalstrong at 10+, weak under 6moderate
Fat14% of caloriesflag over 37.5% or friedok
Fiber1 greward 5+, flag over 18ok
Added sugar8 gflag over 17 gok
Portion density580 kcalflag if density under 6 and 300 kcal or moreok
Sodium920 mginformational over 800 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Grilled Teriyaki Chicken Bowl (Large)Good fit
55 g protein · 870 cal · 13 g fat · 1530 mg sodium
watch: 1530 mg sodium
Show the math
Protein55 gstrong at 25 g or morestrong
Protein density6.3 g per 100 kcalstrong at 10+, weak under 6moderate
Fat13.4% of caloriesflag over 37.5% or friedok
Fiber3 greward 5+, flag over 18ok
Added sugar13 gflag over 17 gok
Portion density870 kcalflag if density under 6 and 300 kcal or moreok
Sodium1530 mginformational over 800 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Grilled Teriyaki Salmon Bowl (Regular)Lower fit
33 g protein · 600 cal · 12 g fat · 1030 mg sodium
watch: energy-dense, low protein, 1030 mg sodium
Show the math
Protein33 gstrong at 25 g or morestrong
Protein density5.5 g per 100 kcalstrong at 10+, weak under 6low density
Fat18% of caloriesflag over 37.5% or friedok
Fiber1 greward 5+, flag over 18ok
Added sugar11 gflag over 17 gok
Portion density600 kcalflag if density under 6 and 300 kcal or moreflagged
Sodium1030 mginformational over 800 mgshown; does not change the tier
Lower fit. Protein density is under 6 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Grilled Habanero Chicken Bowl (Regular)Lower fit
33 g protein · 620 cal · 11 g fat · 1080 mg sodium
watch: energy-dense, low protein, 1080 mg sodium
Show the math
Protein33 gstrong at 25 g or morestrong
Protein density5.3 g per 100 kcalstrong at 10+, weak under 6low density
Fat16% of caloriesflag over 37.5% or friedok
Fiber1 greward 5+, flag over 18ok
Added sugar0 gflag over 17 gok
Portion density620 kcalflag if density under 6 and 300 kcal or moreflagged
Sodium1080 mginformational over 800 mgshown; does not change the tier
Lower fit. Protein density is under 6 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Grilled Ribeye Steak Bowl (Regular)Lower fit
26 g protein · 620 cal · 17 g fat · 1380 mg sodium
watch: energy-dense, low protein, 1380 mg sodium
Show the math
Protein26 gstrong at 25 g or morestrong
Protein density4.2 g per 100 kcalstrong at 10+, weak under 6low density
Fat24.7% of caloriesflag over 37.5% or friedok
Fiber1 greward 5+, flag over 18ok
Added sugar13 gflag over 17 gok
Portion density620 kcalflag if density under 6 and 300 kcal or moreflagged
Sodium1380 mginformational over 800 mgshown; does not change the tier
Lower fit. Protein density is under 6 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Go easy on
Sodium, by far the biggest watch-out at Yoshinoya: it is very high across the menu. The meat and fish Regular bowls run 920 to 1,868 mg, the Large bowls 1,530 to 2,670, and the fried TFC bowls 3,130 (Regular) and 5,151 (Large); the Veggie Bowl is the low exception at 530. The Grilled Teriyaki Chicken Bowl (920 mg) is the lowest of the protein bowls, and choosing a Regular over a Large cuts the sodium by roughly a third to a half.
The Large size, a Large bowl carries more protein (40 to 65 g) but also 870 to 1,487 calories and roughly half again to twice the sodium of a Regular. A Regular bowl already delivers 26 to 44 g of protein.
The fried TFC chicken bowl, Yoshinoya's fried-chicken (TFC) bowls are the heaviest orders, 974 calories, 3,130 mg of sodium and 16 g added sugar at Regular, and far more at Large (33 g added sugar). The grilled chicken, salmon and beef bowls are lower in calories and sodium.
Added sugars in the glazes, the teriyaki and sweet glazes add sugar: the Teriyaki, Ribeye and salmon bowls carry 8 to 22 g of added sugar and the fried TFC bowls 16 to 33 g, while the Habanero and Gyudon bowls have none. The Large TFC bowl's 33 g is high enough to pull it to a lower fit.
Common questions
What's the most GLP-1-friendly order at Yoshinoya?
A Regular Grilled Teriyaki Chicken Bowl. At 580 calories for 37 g of protein it is lean and high in protein, and at 920 mg it is the lowest-sodium of the protein bowls on a menu where sodium is the main concern (the Veggie Bowl is lower at 530 mg but has far less protein). The Grilled Teriyaki Salmon Bowl (600 calories, 33 g) is a close second.
What's the highest-protein option at Yoshinoya?
The Large bowls carry the most protein. The fried TFC bowl is highest at 65 g and the Large Teriyaki Salmon reaches 63 g, but both are heavy and very high in sodium. Among the leaner Large bowls, Grilled Teriyaki Chicken gives 55 g for 870 calories with the lowest sodium of the Larges (1,530 mg). Because every Large runs high in sodium, a Regular bowl is still the better everyday choice.
Why is sodium such a concern at Yoshinoya?
The teriyaki, Gyudon and blended sauces are salt-heavy, so sodium runs very high: the protein Regular bowls are 920 to 1,868 mg and the Large bowls reach 2,670, while the fried TFC bowls hit 3,130 to 5,151 mg, more than a day's worth in one bowl. Only the Veggie Bowl (530 mg) is low. If sodium matters to you, order the Grilled Teriyaki Chicken Bowl at Regular size and ask for sauce on the side.
Is there a good high-protein side at Yoshinoya?
Salted Edamame: 170 calories for 19 g of protein and 9 g of fiber. One caveat on a sodium-heavy menu, it carries 824 mg of sodium, so it adds to your total rather than lowering it. It is still a good way to add protein and fiber.
What is the lowest-calorie Yoshinoya order with at least 15 g of protein?
Among the orders listed in this guide, the lowest-calorie Yoshinoya order that still reaches at least 15 g of protein is the Edamame Salted: about 170 calories and 19 g protein.
How each score is calculated. Deterministic rules published in full in our methodology (v1.1), with one published bar for single ingredients and one for whole meals. Every row above lists the exact factors behind its label.
What the score does and does not consider. See the limitations. It scores one item, not your whole day, and it is not medical advice.
How to challenge or correct it.Tell us if a value is stale or a call looks wrong. Corrections are recorded in the methodology version history.
