Food Allergies in Japan: How to Communicate and Stay Safe

Managing food allergies in Japan requires some preparation, but the good news is that Japanese food labeling is actually more thorough than many Western countries. With the right knowledge and a few key phrases, you can eat safely and enjoyably throughout your trip.

Japan’s Allergy Labeling System

Japan legally requires labeling of 8 major allergens (特定原材料 / tokutei genzairyou) on all packaged food:

卵 Tamago (Egg) · 乳 Nyu (Milk/Dairy) · 小麦 Komugi (Wheat) · エビ Ebi (Shrimp) · カニ Kani (Crab) · 落花生 Rakkasei (Peanut) · そば Soba (Buckwheat) · くるみ Kurumi (Walnut)

Additionally, 20 items are recommended for voluntary labeling, including: soy (大豆), chicken (鶏肉), pork (豚肉), beef (牛肉), salmon (さけ), mackerel (さば), sesame (ごま), cashew (カシューナッツ), and gelatin (ゼラチン).

How to Communicate Allergies at Restaurants

Step 1: State your allergy

Arerugii ga arimasu (アレルギーがあります) = I have a food allergy.

Step 2: Specify the allergen

[Allergen] wa taberaremasen ([アレルゲン]は食べられません) = I cannot eat [allergen].

Example: Tamago arerugii ga arimasu. Tamago wa taberaremasen. (卵アレルギーがあります。卵は食べられません) = I have an egg allergy. I cannot eat eggs.

Step 3: Confirm before eating

Kore ni [allergen] haitte imasu ka? (これに[アレルゲン]入っていますか？) = Does this contain [allergen]?

Best approach: Allergy Card

Prepare a printed card in Japanese listing your allergies. Show it to restaurant staff before ordering. This is more reliable than speaking, as staff can read it carefully and check with the kitchen. Free allergy card generators are available online (search “Japanese allergy card generator”).

Restaurant-Specific Tips

Chain restaurants: Most have detailed allergy charts (アレルギー表 / arerugii hyou). Ask staff: Arerugii hyou arimasu ka? (アレルギー表ありますか？/ Do you have an allergy chart?). Major chains like McDonald’s, Gusto, and CoCo Ichibanya publish allergy info on their websites too.

Sushi restaurants: Generally safe for most allergies except shellfish. Be aware that soy sauce contains wheat. Request tamari (たまり / wheat-free soy sauce) if you have a wheat allergy.

Ramen shops: Almost all ramen contains wheat (noodles), soy, and often pork or shellfish in the broth. Gluten-free ramen is very rare in Japan.

Convenience Store Label Reading

All packaged food in Japan lists allergens in a bordered box on the label, usually near the ingredients list (原材料名 / genizairyoumei). Look for the section marked アレルギー or アレルゲン. The 8 mandatory allergens are always listed if present. Use Google Translate camera mode to read labels in real time.

Specific Allergy Guides

Nut allergies: Japanese cuisine uses very few tree nuts, making Japan safer than many countries for nut allergy sufferers. Main risks: some desserts, certain breads, and tonkatsu restaurants that may use nut oils for frying. Always check bakery items.

Gluten/wheat: Challenging, as soy sauce (醤油) contains wheat and is used in almost everything. Safe options: plain rice, sashimi (with tamari), onigiri, mochi (rice cakes), and naturally gluten-free dishes. Ask for tamari instead of regular soy sauce.

Shellfish: Very common in Japanese cuisine. Shrimp (エビ) and crab (カニ) are in many dishes, including some you might not expect (shrimp crackers, crab flavoring in snacks). Always ask.

Dairy: Less common in traditional Japanese food than Western food. Main risks: cream-based pasta, gratin, cheese toppings, and desserts. Most sushi, sashimi, ramen, and traditional dishes are dairy-free.

Hidden Allergens in Japanese Cuisine

Some common Japanese foods contain allergens that may not be obvious:

Soy sauce (醤油): Contains wheat. Present in nearly all Japanese cooking — teriyaki, ramen broth, simmered dishes, marinades. For wheat allergy, ask for tamari (たまり / wheat-free soy sauce).

Miso (味噌): Made from soybeans. Miso soup is served with almost every meal.

Tempura batter: Contains wheat and sometimes egg.

Curry roux: Japanese curry (at CoCo Ichibanya and others) contains wheat flour, dairy, and sometimes apple in the roux.

Tonkatsu (pork cutlet): Wheat-based bread crumb coating. Egg used as binding.

Chawanmushi (茶碗蒸し): Savory egg custard that looks harmless but is 100% egg-based.

Dashi (出汁): Fish-based stock in most soups and sauces. Not an allergen for most, but important for shellfish allergies as some dashi uses dried shrimp.

Restaurant-by-Restaurant Tips

Sushi restaurants: Safe for most allergies except shellfish. Watch for egg in tamago sushi. Soy sauce contains wheat — request tamari.

Ramen shops: Almost all contain wheat (noodles), soy, and pork or shellfish broth. Very difficult for wheat, shellfish, or pork allergies.

Yakiniku (BBQ): Relatively safe — you choose your own meat and cook it yourself. Dipping sauces may contain soy, sesame, or egg. Ask for salt and lemon as alternative.

Izakaya: Mixed. Many dishes are simple grilled or fried items. Ask about each dish. Edamame, sashimi, and grilled fish are usually safe (except for respective allergens).

Chain restaurants: McDonald’s Japan, CoCo Ichibanya, Gusto, and Saizeriya all publish allergy information online. Check their websites before visiting.

Emergency Phrases

Kyukyusha wo yonde kudasai (救急車を呼んでください) = Please call an ambulance

Arerugii no hannnou ga dete imasu (アレルギーの反応が出ています) = I am having an allergic reaction

Epipen wo motte imasu (エピペンを持っています) = I have an EpiPen

Emergency number in Japan: 119 (fire and ambulance)

FAQ

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How to Read a Japanese Menu

Vegetarian and Vegan Food in Japan

Halal Food in Japan

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