Japanese · Allergen Guide
Japanese Food Allergen Guide: Eating Safely in Japan
Japanese cuisine relies heavily on soy, wheat, and seafood, making it one of the trickiest cuisines for allergy sufferers. Soy sauce (shoyu) appears in nearly every savoury dish, dashi stock contains bonito fish flakes, and wheat-based noodles are a national staple. Understanding how these allergens permeate Japanese cooking is essential for eating safely in Japan.
Understanding Allergens in Japanese Cuisine
Japanese cooking is built on a foundation of soy sauce, miso, and dashi — three ingredients that contain some of the most common allergens. Soy sauce contains both soy and wheat. Miso is fermented soybean paste. Dashi, the ubiquitous stock, is traditionally made from bonito (skipjack tuna) flakes and kombu seaweed. This means that even a simple bowl of miso soup contains soy, wheat, and fish.
The good news is that Japan takes food allergies seriously. Since 2002, Japanese food labelling law has required disclosure of seven major allergens (wheat, buckwheat, eggs, milk, peanuts, shrimp, and crab), and restaurants increasingly offer allergy cards and pictogram menus.
The Soy Sauce Problem
Soy sauce is arguably the single most pervasive allergen in Japanese cuisine. It appears in teriyaki glazes, ramen broth, sushi rice seasoning, tempura dipping sauce, and countless marinades. If you have a soy or wheat allergy, you will need to ask for tamari (a wheat-free soy sauce) or request dishes prepared without shoyu. Many higher-end restaurants can accommodate this if asked in advance.
Navigating Seafood Allergies
Japan is a seafood-centric cuisine, and fish or shellfish allergens appear in unexpected places. Dashi stock is used in soups, simmered dishes, rice seasonings, and even some desserts. Bonito flakes are sprinkled on okonomiyaki and takoyaki. Shrimp paste flavours some rice crackers. If you have a fish or shellfish allergy, communicate clearly using the phrase ebi/kani arerugii ga arimasu (I have a shrimp/crab allergy) and carry an allergy card in Japanese.
Tips for Eating Safely
Carry an allergy card written in Japanese — several free templates are available online or through the Ask Lucy app. When dining at conveyor-belt sushi restaurants, ask staff directly rather than guessing ingredients. At convenience stores (konbini), packaged foods list allergens with standardised pictograms. Learning to read the seven mandatory allergen symbols on Japanese labels will dramatically improve your safety.
Common Allergens in Japanese Cuisine
| Allergen | Common Dishes |
|---|---|
| Soy | Soy sauce is in nearly everything including teriyaki, ramen broth, and marinades |
| Wheat | Ramen noodles, udon, soba (some blends), tempura batter, gyoza wrappers |
| Fish | Dashi stock in miso soup, simmered dishes, and rice seasonings |
| Shellfish | Tempura prawns, ebi nigiri, crab in chirashi bowls |
| Eggs | Tamagoyaki (rolled omelette), oyakodon, ramen toppings |
| Buckwheat | Soba noodles, buckwheat tea, some crepes |
| Peanuts | Peanut tofu in Okinawan cuisine, some snack mixes |
| Dairy | Cream-based curry, gratin, cheesecake, milk bread |
Safe Dishes to Order
Onigiri (plain rice balls)
Plain rice balls wrapped in seaweed, often filled with salmon or umeboshi
Free from: dairy, nuts, eggs (check filling for fish)
Edamame
Steamed or boiled young soybeans served in the pod with salt
Free from: dairy, eggs, nuts, wheat, fish, shellfish (contains soy)
Yakitori (salt-grilled)
Chicken skewers grilled with salt only instead of tare sauce
Free from: dairy, nuts, eggs, fish, shellfish (specify shio/salt instead of tare)
Sashimi
Fresh sliced raw fish served without rice or sauce — request tamari on the side
Free from: dairy, eggs, nuts, wheat (avoid soy sauce or use tamari)
Niku-jaga (modified)
Beef and potato stew — ask for it made with salt instead of soy sauce at allergy-aware restaurants
Free from: dairy, nuts, eggs (contains soy and wheat in standard preparation)
Fresh fruit and mochi (daifuku)
Rice-flour mochi filled with sweet bean paste and fresh fruit
Free from: dairy, eggs, nuts, wheat, fish, shellfish, soy
Frequently Asked Questions
Is soy sauce in everything in Japan?
Nearly everything savoury, yes. Soy sauce (shoyu) is the foundational seasoning in Japanese cuisine. It appears in ramen, teriyaki, sushi rice seasoning, dipping sauces, and marinades. If you have a soy allergy, you need to explicitly ask for soy-free preparation and carry an allergy card.
Can I eat sushi with a wheat allergy?
Sashimi (raw fish without rice) is your safest bet, as sushi rice is seasoned with rice vinegar which is wheat-free. However, soy sauce contains wheat, so request tamari (wheat-free soy sauce) or bring your own. Avoid any rolls with tempura.
Are convenience store foods safe for allergy sufferers?
Japanese convenience stores (konbini) are surprisingly allergy-friendly. Packaged foods are required to list the seven major allergens using standardised icons. Learn to recognise the kanji for your allergens, or use the Ask Lucy camera to translate labels instantly.
How do I say I have a food allergy in Japanese?
Say 'Watashi wa [allergen] arerugii ga arimasu' (I have a [allergen] allergy). For example: 'Watashi wa komugi arerugii ga arimasu' means 'I have a wheat allergy.' Carrying a printed allergy card in Japanese is highly recommended.
Is buckwheat allergy a serious concern in Japan?
Yes. Buckwheat (soba) allergy is one of the most dangerous food allergies in Japan and is included in the mandatory seven allergens on labels. Even trace contact can cause severe reactions. Soba restaurants may not be safe due to airborne flour particles, and some noodle shops serve both soba and udon from shared cooking water.