Japan Food Allergy Guide 2026: 28 Allergens, Restaurant Phrases & Allergy Cards

Japan is one of the world's great food destinations — and one of the most complex for travelers with food allergies. The good news: Japan officially recognizes 28 allergens that food manufacturers are required or recommended to disclose on packaged goods, far more comprehensive than the 9 major allergens required in the United States or the 14 listed in the EU.

This "28 vs 9 vs 14" gap matters most at restaurants: the labeling system is thorough for packaged food, but restaurant staff must communicate allergen information verbally — which is where a clearly written allergy card becomes essential.

This guide covers the 8 most common allergens you'll encounter in Japanese cuisine, how to explain your food allergy in Japanese, how to read convenience store labels, and how to prepare before your trip.

1. Soy (大豆 — Daizu)

Soy is arguably the most pervasive allergen in Japanese cooking, and the hardest to avoid. It forms the backbone of:

• Soy sauce (醤油 — shoyu): Used in virtually every savory sauce, marinade, stir-fry, and braise. Even dishes that don't taste "soy-ish" often contain it.
• Miso (味噌): Fermented soybean paste used in soups, marinades, salad dressings, and dessert glazes.
• Tofu (豆腐): Appears in miso soup, agedashi tofu, cold appetizers, and hot pots.
• Edamame: The snack staple at izakayas.
• Natto (納豆): Fermented soybeans, common at breakfast.

If you have a soy allergy, Japanese dining requires extra vigilance. Ask about dashi stock too — some brands add soy-based additives.

2. Wheat (小麦 — Komugi)

Wheat is the second major hidden allergen in Japanese food, complicated by the fact that standard Japanese soy sauce is brewed from both soybeans and wheat. Beyond soy sauce, wheat appears in:

• Udon (うどん): Thick wheat noodles, a staple across Japan.
• Ramen noodles: Almost all ramen uses wheat-based noodles.
• Tempura batter (天ぷら): The light, crispy coating is wheat flour-based.
• Gyoza wrappers: Dumplings use wheat dough for the skin.
• Panko breadcrumbs: Used in tonkatsu, croquettes, and many fried foods.
• Fu (麩): Wheat gluten, used in soups and hot pots.

Gluten-free soy sauce (tamari made from 100% soybeans) exists in Japan and is available at some restaurants, but you need to ask specifically.

3. Egg (卵 — Tamago)

Eggs appear throughout Japanese cuisine in both obvious and hidden forms:

• Tamagoyaki (玉子焼き): The rolled sweet omelet seen in bento boxes and sushi.
• Ramen toppings: Soft-boiled marinated eggs (ajitsuke tamago) are a common topping.
• Kewpie mayonnaise: The ubiquitous Japanese mayo is egg-based and used in potato salad, okonomiyaki, takoyaki, sushi rolls, and sandwiches.
• Tempura batter: Often includes egg yolk for richness.
• Cakes and mochi desserts: Many Japanese sweets use eggs as a binder.

Convenience store sandwiches and onigiri frequently contain mayo — check labels carefully.

4. Dairy (乳 — Nyu)

Traditional Japanese cuisine is largely dairy-free, but modern Japanese food has embraced dairy widely:

• Cream-based desserts: Hokkaido milk soft serve, puddings, and cream puffs are wildly popular.
• Bread and pastries: Convenience store breads often contain butter or milk.
• Cream soups and stews: Western-influenced yoshoku dishes frequently use cream.
• Cheese in modern dishes: Cheese-topped okonomiyaki and pizza-style dishes are common.
• Butter in cooking: Used in teppanyaki and many fusion preparations.

The dairy presence in Japan is largely in modern and Western-influenced contexts, so traditional washoku restaurants are generally safer territory.

5. Shrimp / Crustaceans (えび — Ebi)

Shrimp is one of Japan's 7 mandatory-label allergens, and for good reason — it's everywhere:

• Tempura: Ebi tempura is one of the most popular Japanese dishes.
• Dashi and soup bases: Some dashi preparations use dried shrimp (sakura ebi) for flavor.
• Sushi and sashimi: Fresh shrimp and boiled shrimp are common sushi toppings.
• Snack foods: Many Japanese crackers and sembei include shrimp flavoring.
• Fried rice and noodle dishes: Shrimp appears as both a featured ingredient and a flavoring agent.

Cross-contamination at tempura restaurants is a significant concern — the same oil is often used for multiple ingredients.

6. Crab (かに — Kani)

Crab is also among Japan's 7 mandatory allergens:

• Imitation crab (カニカマ — kanikama): This is one of the sneakiest allergen sources. Crab sticks are made from processed fish (usually pollock) but often contain crab extract for flavor, and are used in sushi rolls, salads, and bento boxes.
• Crab dashi: Some regional cuisines use crab shells to flavor stocks.
• Crab-topped dishes: Crab croquettes, crab miso soup, and crab sushi are widely available.

Always clarify whether imitation crab contains real crab extract — it often does.

7. Peanuts and Tree Nuts (落花生 / ナッツ)

Peanuts are a mandatory label allergen in Japan. Tree nuts are in the recommended category:

• Peanut sauce: Used in some Chinese-influenced dishes and cold noodle preparations.
• Sesame-peanut dressings: Appear on salads and cold vegetable dishes.
• Desserts and wagashi: Some traditional sweets use walnut, chestnut, or almond paste.
• Modern desserts: Western-influenced sweets frequently use almonds, walnuts, and hazelnuts.
• Imported snacks: Convenience stores carry many international snack brands with nut ingredients.

Japan's main nut-related risk in traditional cuisine is chestnuts (栗 — kuri), used in autumn sweets and rice dishes.

8. Buckwheat / Soba (蕎麦)

Buckwheat is one of Japan's 7 mandatory allergens, and unlike the others, it often catches people off guard because it appears to be just a noodle variety:

• Soba noodles: Served cold with dipping sauce (zaru soba), in hot broth, and in many set meals.
• Cross-contamination in noodle shops: Restaurants that serve both udon and soba often cook them in the same water, use the same cookware, and prepare them on the same surfaces. For severe buckwheat allergies, shared noodle shops can be high risk.
• Soba flour in other products: Some crackers, bread, and snack items incorporate buckwheat flour.

If you have a buckwheat allergy, always ask whether a restaurant serves soba, even if you're only ordering udon.

Reading Allergen Labels at Convenience Stores

Japanese convenience stores (7-Eleven, FamilyMart, Lawson) have detailed allergen labeling on packaged foods. Here's how to read them:

• Look for 原材料名 (genzairyōmei) — the ingredient list
• Beneath or beside it, look for アレルギー物質 (arerugi busshitsu) — allergen substances
• Mandatory allergens are highlighted in bold within the ingredient text, or listed separately
• The label will show which of the 7 mandatory allergens are present

For fresh prepared items (onigiri, sandwiches, bento), the label is attached to the individual packaging. If you can't read it, the convenience store staff can often help — or you can use an allergen card to ask.

How to Explain Your Food Allergy in Japanese

Knowing a few key phrases — and how to use them — makes a significant difference when dining in Japan. Here is what to say:

Opening phrase:

Say this before you order and immediately show your allergy card. This signals to staff that they need to get the kitchen involved — not just a server.

Asking about a specific dish:

Replace ○○ with the allergen name in Japanese:

• Peanuts: 落花生 (rakkasei) or ピーナッツ (pīnattsu)
• Sesame: ごま (goma)
• Wheat: 小麦 (komugi)
• Soy: 大豆 (daizu)
• Eggs: 卵 (tamago)
• Milk/Dairy: 乳 (nyū)
• Shrimp: えび (ebi)
• Shellfish: 貝類 (kairui)

Requesting cross-contamination avoidance:

If your allergy is severe:

The most reliable approach, however, is a written card. Verbal communication in a busy kitchen is error-prone. A bilingual allergy card you can hand directly to kitchen staff removes the language barrier entirely and gives staff something to reference while cooking.

Communicating at Restaurants

The most reliable approach at restaurants is showing a written card rather than trying to communicate verbally. Key reasons:

1. Kitchen staff and servers often speak different levels of English
2. Complex allergen information is easy to misunderstand verbally
3. A written card can be handed directly to the chef

Use the phrase 「アレルギーがあります」 (Arerugi ga arimasu) — "I have allergies" — to open the conversation, then hand over your card.

For additional safety, ask: 「〇〇が入っていますか？」 (○○ ga haitte imasu ka?) — "Does this contain ○○?"

At smaller establishments, asking to speak with the chef (料理長 — ryōrichō) directly is often more effective than relaying your card through a server.

Travel Ready with a Japanese Allergy Card

The most practical tool for dining in Japan with food allergies is a bilingual allergy card (アレルギーカード) — a clear, professionally formatted document listing your allergens in both English and Japanese that kitchen staff can read and act on immediately.

Japan's 28-allergen recognition system means staff are generally trained to handle allergen inquiries. A well-written card that uses the correct Japanese terminology for your specific allergens gives them everything they need to prepare your food safely.

Create your Japanese allergy card in under two minutes: select your allergens, preview it for free, then download to your phone or print it out before your trip.

Japan is one of the world's great food destinations. With a clear allergy card and a few key phrases, you can navigate its allergen landscape and eat confidently at every restaurant, convenience store, and izakaya on your itinerary.