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Updated October 2026
Is itsu Healthy? What to Order
Mostly, if you choose carefully. 15 of itsu's 38 mains are under 500 kcal and 23 have 20g or more protein, but 20 mains carry 3g of salt or more, half the adult daily limit.
- Prices checked 15 Oct 2026
- itsu's own calories
- Independent guide
Is itsu healthy?
Mostly, if you choose carefully. 15 of itsu's 38 mains are under 500 kcal and 23 have 20g or more protein, but 20 mains carry 3g of salt or more, half the adult daily limit.
For context, the NHS guide is about 2,000 kcal a day for women and 2,500 for men, and no more than 6g of salt for adults. All figures here are itsu's own, per serving, and exclude the soy sauce bottle. For every item, see the full itsu calories list.
itsu calls its menu "health[ier]" and highlights steamed (not fried) dishes, brown rice and fibre. Salt is the catch: many rice and noodle bowls carry 4g to 6g, mostly from sauces and broth.
What to order at itsu: the shortlist
Pick by goal: the double chicken teriyaki for protein, the tuna & salmon sashimi for fewest calories.
| Goal | Item | kcal | Protein | Price |
|---|---|---|---|---|
| Most protein | double chicken teriyaki | 667 | 51g | £13.45 |
| Fewest calories (main) | the tuna & salmon sashimi | 212 | 23.6g | £10.19 |
| Most protein per calorie | the tuna & salmon sashimi | 212 | 23.6g | £10.19 |
| Most fibre | Thai veggie'balls curry | 790 | 23.8g | £9.75 |
| Lightest sweet or snack | crispy seaweed thins wasabi | 22 | 1.6g | £1.99 |
Low calorie options at itsu
The tuna & salmon sashimi is the lightest main at 212 kcal. These are the 8 lightest mains.
| Item | kcal | Protein | Price |
|---|---|---|---|
| the tuna & salmon sashimi | 212 | 23.6g | £10.19 |
| the tuna & salmon sushi | 269 | 14.9g | £7.95 |
| the salmon & avo rolls | 303 | 10.4g | £6.75 |
| the California rolls | 317 | 5.6g | £6.75 |
| the avo baby rolls | 335 | 5.1g | £5.55 |
| little Thai veggie'balls curry | 350 | 10.4g | £5.75 |
| the salmon baby rolls | 395 | 17.6g | £6.75 |
| little veggie'balls teriyaki | 397 | 12.9g | £5.95 |
High protein dishes at itsu
The double chicken teriyaki has the most protein at 51g. Protein per 100 kcal shows which dishes give the most protein for their calories.
| Item | Protein | kcal | Protein per 100 kcal | Price |
|---|---|---|---|---|
| double chicken teriyaki | 51g | 667 | 7.6g | £13.45 |
| Thai chicken curry | 35.3g | 710 | 5.0g | £11.75 |
| spicy chicken teriyaki | 34.4g | 609 | 5.6g | £11.45 |
| grilled katsu chicken curry | 33.4g | 630 | 5.3g | £11.15 |
| chicken teriyaki | 32.7g | 569 | 5.7g | £11.15 |
| Thai salmon curry | 30.2g | 780 | 3.9g | £11.95 |
| Thai king prawn curry | 28.3g | 635 | 4.5g | £11.05 |
| the chicken bento salad | 26.6g | 640 | 4.2g | £11.45 |
Which itsu dishes are highest in fibre?
The Thai veggie'balls curry has the most fibre of any main at 10.1g. The NHS advises adults to eat 30g of fibre a day.
| Item | Fibre | kcal | Protein |
|---|---|---|---|
| Thai veggie'balls curry | 10.1g | 790 | 23.8g |
| veggie gyoza noodle'bowl | 9.5g | 592 | 19.3g |
| chilli chicken gyoza noodle'bowl | 9.2g | 593 | 23.6g |
| veggie'balls teriyaki | 8.8g | 623 | 20.3g |
| chicken gyoza noodle'bowl | 8.4g | 553 | 21.9g |
| the veggie selection | 8.1g | 655 | 12.1g |
Healthy breakfast at itsu
The soy roasted seeds egg'pot is the lightest breakfast item at 88 kcal. For a high protein breakfast, the smoked salmon & egg bun has 15.9g.
Lightest breakfast items
| Item | kcal | Protein |
|---|---|---|
| soy roasted seeds egg'pot | 88 | 7.6g |
| porridge with agave | 185 | 7.8g |
| spinach & avo egg'pot | 204 | 11g |
| spinach & seeds egg'pot | 207 | 11.4g |
| smoked salmon & avo egg'pot | 215 | 15.9g |
High protein breakfast
| Item | Protein | kcal |
|---|---|---|
| smoked salmon & egg bun | 15.9g | 332 |
| smoked salmon & avo egg'pot | 15.9g | 215 |
| little sausages egg'pot | 15.3g | 318 |
| the bacon & egg bun | 12.6g | 318 |
| roasted bacon egg'pot | 12.3g | 217 |
Which itsu dishes are high in salt?
20 mains have 3g of salt or more, half the NHS daily limit of 6g for adults.
| Item | Salt | kcal |
|---|---|---|
| the veggie selection | 7.15g | 655 |
| Thai veggie'balls curry | 6.63g | 790 |
| veggie gyoza noodle'bowl | 6.435g | 592 |
| grilled katsu chicken curry | 6.38g | 630 |
| chilli chicken gyoza noodle'bowl | 5.685g | 593 |
| the chicken bento salad | 5.633g | 640 |
| katsu curry noodles | 5.625g | 542 |
| Thai noodles | 5.523g | 648 |
Is itsu sushi healthy?
Sushi is among itsu's lighter mains, and the salmon and tuna boxes are rich in protein. The salt figures exclude soy sauce, which adds more.
The tuna & salmon sashimi is 212 kcal with 23.6g protein. See the itsu sushi menu.
Healthy itsu questions
Quick answers, using the facts on this page.
Is itsu healthy?
Mostly, if you choose carefully. 15 of itsu's 38 mains are under 500 kcal and 23 have 20g or more protein, but 20 mains carry 3g of salt or more, half the adult daily limit.
What is the healthiest thing to order at itsu?
For fewest calories, the tuna & salmon sashimi (212 kcal). For most protein, the double chicken teriyaki (51g). For protein per calorie, the tuna & salmon sashimi.
What is high in protein at itsu?
23 mains have 20g of protein or more, led by the double chicken teriyaki at 51g.
Is there a healthy breakfast at itsu?
The lightest breakfast item is the soy roasted seeds egg'pot at 88 kcal. For protein, the smoked salmon & egg bun has 15.9g.
How much salt is in itsu food?
20 mains have 3g of salt or more. The NHS says adults should have no more than 6g a day.
Is itsu good for weight loss?
It can fit, because every dish lists its calories and 15 mains are under 500 kcal. Soups such as miso soup (32 kcal) are among the lightest options.
Explore the itsu menu
Calories, healthy picks, diets, halal facts and the half price sale, each with its own guide.