Today, with a menu that’s 50% plant-based and inspired by the flavors of Asia, Wagamama offers something for everyone. But with so many options—ramen, udon, soba, curries, donburi, and teppanyaki—navigating the menu can be overwhelming, especially if you’re tracking your nutrition.
This guide covers everything you need to know about Wagamama nutrition in 2026, with a special focus on the star of the show: Wagamama noodles. We’re breaking down calorie counts, protein content, and sodium levels, and giving you expert tips on how to build a healthier bowl without sacrificing flavor.
Wagamama Noodle Lineup: Ramen, Udon, Soba & More
Noodles are the heart and soul of the Wagamama menu. But not all noodles are created equal—they vary in ingredients, texture, nutritional profile, and the dishes they anchor. Here’s your complete guide to every type of Wagamama noodle.
1. Ramen Noodles: The Soulful Classic
Ramen noodles are the most iconic noodles at Wagamama. These are wheat-based noodles with a distinct texture and springiness that comes from the addition of kansui (alkaline mineral water) in traditional preparations. They’re designed to be submerged in rich, flavorful broths that warm the body and soul.
What They’re Made Of: The dry ramen noodles used in Wagamama’s meal kits contain wheat flour and salt. They’re simple, traditional, and perfectly suited for soaking up broths.
Popular Ramen Dishes:
| Dish | Description | Protein Source | Broth Base |
|---|---|---|---|
| Chicken Ramen | Sliced grilled chicken on noodles in chicken broth with dashi + miso | Chicken | Chicken, dashi, miso |
| Grilled Duck Ramen | Crispy duck leg with cilantro + ponzu sauce in rich vegetable broth | Duck | Vegetable |
| Chicken Gyoza Ramen | Chicken gyoza in chicken stock with shichimi, bok choy, chili | Chicken, gyoza | Chicken |
| Yasai Gyoza Ramen | Pork belly with Korean BBQ sauce, ramen noodles in chicken broth with dashi + miso | Pork belly | Chicken, dashi, miso |
| Tantanmen Beef Brisket Ramen | Korean BBQ beef brisket in extra rich chicken broth | Beef brisket | Chicken |
Nutrition Snapshot (Standard Ramen): A bowl of Wagamama ramen contains approximately 770 calories, with a macronutrient breakdown of 38% carbs (72g), 41% fat (35g), and 21% protein (41g). It’s a good source of protein, providing about 73% of your Daily Value.
Important Note: The sodium content is significant—one bowl contains 2,770mg of sodium, which is 120% of your Daily Value. This is something to keep in mind if you’re monitoring your salt intake.
2. Udon Noodles: Thick, Chewy, and Satisfying
Udon noodles are thick, chewy, and made from wheat flour, water, and salt. They have a satisfyingly dense texture that holds up well in heartier broths and creamy sauces.
What They’re Made Of: Wagamama’s Sukina Udon Noodles contain wheat flour, water, tapioca starch, salt, and emulsifier E452. They’re frozen to preserve freshness and texture.
Nutrition Per 100g (Udon Noodles):
- Calories: 139 kcal
- Fat: 0.9g (0.2g saturated)
- Carbohydrates: 29.1g (0g sugar)
- Protein: 3.9g
- Salt: 0.47g
Where You’ll Find Udon:
- Kare Burosu Ramen: Shichimi-coated silken tofu + udon noodles in a curried vegetable broth, topped with wok-fried mixed mushrooms, pea shoots, and shredded carrots
- Udonara (Limited Time 2026): Thick udon noodles in a rich, creamy sauce paired with smoky vegan bacon and king oyster mushrooms
The Udonara Innovation: Launched in February 2026 as part of Wagamama’s “Opposites Attract” campaign, Udonara is described as an Asian twist on a classic Italian flavor. It’s a plant-based option that combines the comfort of udon with the creamy richness of a traditional carbonara-style sauce—completely reimagined.
3. Soba Noodles: Buckwheat Goodness
Soba noodles are made primarily from buckwheat flour, giving them a nutty flavor and a slightly firmer texture than ramen. They’re often served in teppanyaki dishes where they’re stir-fried on a flat griddle with vegetables and proteins.
Where You’ll Find Soba:
- Chicken Yaki Soba: Soba noodles stir-fried with chicken, egg, bell peppers, bean sprouts, onion, and scallions
- Spicy Salmon Teriyaki: Marinated salmon with soba noodles, broccolini, asparagus, chilies, spicy miso, and teriyaki sauce
- Yasai Vegetable Yaki Soba: Soba noodles with egg, bell peppers, bean sprouts, onion, and scallions (vegetarian)
Why Soba Stands Out: Buckwheat is naturally higher in protein and fiber than regular wheat, and it contains essential amino acids. While Wagamama’s soba dishes include other ingredients, choosing soba-based dishes can be a smart move for those seeking more nutrient-dense noodle options.
Complete Wagamama Nutrition Guide
Understanding the Nutrition of Wagamama’s dishes can help you make informed choices that align with your health goals. Here’s a comprehensive breakdown of popular menu items.
Full Menu Nutrition Breakdown
Starters & Small Plates
| Dish | Calories | Fat | Carbs | Protein | Fiber | Notes |
|---|---|---|---|---|---|---|
| Edamame (with chilli + garlic salt) | 250 | 10g | 14g | 27g | 14g | Excellent protein source (48% DV), high fiber (50% DV), 0mg sodium |
| Wok Fried Greens | 181 | 15.6g | 6.2g | 3.1g | 2.3g | Nutrient-dense vegetable option |
| Raw Salad | 221 | 21.4g | 4.7g | 1.7g | 2g | Fresh, light starter |
Nutritionist’s Pick: “Opt to share a few starters if you can’t decide or want to watch your calorie intake. I’d choose the edamame, wok-fried greens and raw salad. The edamame is a great vegan protein source and the latter dishes will offer a great variety of vegetables, ticking off a few of your five a day without even trying.” — Amy Prior, Nutritional Practitioner
Mains: Noodle & Rice Dishes
| Dish | Calories | Fat | Carbs | Protein | Fiber | Notes |
|---|---|---|---|---|---|---|
| Wagamama Ramen | 770 | 35g | 72g | 41g | 3g | High protein (73% DV), very high sodium (120% DV) |
| Grilled Duck Donburi | 1,260 | 55g | 149g | 40g | 4g | High in protein, gut-friendly from kimchi |
| Chicken Ramen (Meal Kit, prepared) | 63+ | 2.5g | 8.1g | 2.4g | 0.7g | Base values before adding protein |
Beverages
| Drink | Calories | Fat | Carbs | Protein | Fiber | Notes |
|---|---|---|---|---|---|---|
| Raw Juice | 180 | 1g | 36g | 3g | 7g | 87% carbs, 24g sugar, good fiber source |
| Power Juice | 190 | 0.5g | 39g | 2g | 8g | Spinach, apple, ginger blend |
Nutritionist’s Pick for Drinks: “To opt for more nutritionally dense options, choose juices that have more vegetables than fruit, like the power juice. It’s made from spinach, which is high in vitamin K and A which are essential for healthy skin and eyes, as well as being a vegan calcium source, apple, which studies have shown contain phytonutrients which promote gut health, and ginger, which supports digestion.”
Desserts
| Dish | Calories | Fat | Carbs | Protein | Notes |
|---|---|---|---|---|---|
| Banana Katsu | 270 | 15g | 149g | 40g | Indulgent but satisfying option |
Nutritionist’s Perspective on Dessert: “Whilst staying healthy is important, so too is living your life and enjoying every day to the fullest—which means eating dessert when you fancy it. Wagamama offers some stunning options, like the Banana Katsu, which I’d love to try.”
How to Order Healthier at Wagamama: Expert Tips
Navigating the Wagamama menu with nutrition in mind doesn’t mean sacrificing flavor. Here are expert-backed strategies for building a balanced meal.
1. Start Smart with Sharing Plates
Instead of diving straight into a massive main course, consider sharing a few starters. This approach:
- Controls portion sizes
- Increases vegetable intake
- Allows you to sample multiple flavors
Best Starter Picks: Edamame (high protein, high fiber), wok-fried greens, and raw salad.
2. Customize Your Bowl
Wagamama is famously flexible. Don’t be afraid to ask for modifications:
Swap Your Rice: “As a healthy hack, I’d also swap the white rice for brown. Why? Brown rice is higher in magnesium which is great for blood sugar balance and energy production. What’s more, as a whole grain it won’t spike your blood sugar in the same way the white does.”
Go for Salad Base: “If you’re looking for a lighter meal, Wagamama offers the option of swapping the rice for a salad which would up your five a day intake and increase the nutrient load of your meal.”
Protein Swaps: If you’re vegetarian or vegan, ask to replace meat with shiitake mushrooms, which “research has shown can be beneficial to the immune system by providing a broad spectrum of B vitamins.”
3. Choose Wisely: The Grilled Duck Donburi
According to nutritionist Amy Prior, the Grilled Duck Donburi stands out as a top choice:
“It’s a gut-friendly option thanks to the kimchi and is high in protein as a result of the duck and egg. This dish alone gives you 38g of lean protein, 32g from the duck and 6g from the egg. The egg is also a fantastic source of choline, a nutrient essential for supporting our livers in detoxification.”
4. Watch the Sodium
Many Wagamama dishes, particularly ramen broths, are high in sodium. One bowl of ramen contains 2,770mg of sodium—120% of your daily recommended intake. If you’re watching your salt intake:
- Ask for broth on the side
- Choose dishes with lighter sauces
- Balance your meal with lower-sodium starters like edamame (0mg sodium)
Common Allergens in Wagamama Dishes
Wheat/Gluten:
- Present in ramen noodles, udon noodles, soba noodles (though soba is buckwheat-based, it may contain wheat)
- Present in panko breadcrumbs for katsu dishes
- Present in many sauces
Sesame:
- Present in tamari roasted sesame seeds
- Present in many dishes as garnish or ingredient
Soya:
- Present in tamari, miso, and many sauces
Potential Cross-Contamination:
- Some products “may contain crustaceans and molluscs”
How to Order with Allergies
- Check the Allergen Guide: Wagamama provides comprehensive allergen information—ask a member of the team or look online
- Speak to Staff: “If you are at all unsure or require assistance, just ask a member of the team when you’re in the restaurant”
- Modifications Are Possible: Many recipes can be adjusted to remove or replace certain ingredients
What’s New in 2026: Limited-Time Menu Innovations
Wagamama continues to innovate, and 2026 brings exciting new plant-based options through the “Opposites Attract” campaign.
Udonara: Asian-Italian Fusion
Description: Thick udon noodles in a rich, creamy sauce paired with smoky vegan bacon and king oyster mushrooms, garnished with coriander cress.
Why It’s Exciting:
- Plant-based (vegan)
- Combines comfort food vibes with global flavors
- Limited-time offering—available only while supplies last
Tacomama: Gyoza Meets Taco
Description: Crispy open gyoza skins filled with teriyaki mushrooms, sweet potato, kimchee mash, mixed leaves, vegan mayo, and pomegranate seeds.
Why It’s Exciting:
- Innovative fusion of Japanese and Mexican flavors
- Plant-based
- Unexpected flavor pairings
Where to Find Them: These limited-time items are available at Wagamama locations including Chelmsford, Southend, Lakeside Thurrock, and other participating restaurants.
Campaign Note: These dishes are “bold, comforting, and only here for a short time” as part of the Opposites Attract campaign celebrating global flavors, comfort food vibes, and unexpected pairings.
Wagamama’s philosophy— “from bowl to soul”—is more than just a catchy phrase. It’s a commitment to creating food that soothes, nourishes, sustains, and inspires. With a menu that’s now 50% plant-based and increasingly innovative, there’s never been a better time to explore what Wagamama has to offer.
FAQs
How many calories are in Wagamama ramen?
A standard bowl of Wagamama ramen contains approximately 770 calories, with 41g of protein, 35g of fat, and 72g of carbohydrates.
What are the healthiest options at Wagamama?
According to nutritionists, top healthy picks include:
- Starters: Edamame (250 cal, 27g protein, 14g fiber)
- Mains: Grilled Duck Donburi (with brown rice swap)
- Drinks: Power Juice (spinach, apple, ginger)
Are Wagamama noodles gluten-free?
Most Wagamama noodles contain gluten. Ramen noodles are made from wheat flour. Udon noodles also contain wheat flour. Soba noodles are made from buckwheat but may contain wheat—always check with staff.
Does Wagamama have vegan options?
Yes! 50% of Wagamama’s menu is now plant-based. Recent additions like Udonara and Tacomama are fully vegan.
What is Udonara?
Udonara is a limited-time dish launched in February 2026 featuring thick udon noodles in a creamy sauce with smoky vegan bacon and king oyster mushrooms—an Asian twist on Italian carbonara.
How much protein is in Wagamama edamame?
One serving of edamame with chilli and garlic salt contains 27g of protein, which is 48% of your Daily Value.
What’s the sodium content in Wagamama food?
Sodium levels vary by dish, but ramen is notably high at 2,770mg per bowl—120% of the recommended daily intake. Edamame, by contrast, contains 0mg of sodium.
Can I take Wagamama home?
Yes! Wagamama offers retail meal kits, including Chicken Ramen, available at retailers like Ocado.
Does Wagamama have a kids menu?
While specific kids’ options aren’t detailed in the search results, Wagamama restaurants are family-friendly and can accommodate younger diners with smaller portions.
What are the best drinks at Wagamama?
Nutritionists recommend the Power Juice (spinach, apple, ginger) for its nutrient density. The Raw Juice is another option at 180 calories with 7g of fiber.
