Konbini Sandwich Guide — Calories, Salt & Protein Compared

Japanese convenience stores sell surprisingly good sandwiches, but they range from a 197-kcal salad roll to a 762-kcal double-decker. Here is what the actual nutrition labels say (7-Eleven, as of October 2026).

Light picks (under 400 kcal)

• Broccoli salad roll — ¥149, 197 kcal, 6.3g protein (the cheapest and lightest)
• BLT sandwich — ¥464, 228 kcal, 1.3g salt
• Burrito taco meat & salsa cheese — ¥311, 282 kcal, 12.2g protein
• Juicy ham sandwich — ¥374, 362 kcal, 12.0g protein

Hearty picks

• Protein chicken roll — ¥429, 248 kcal, 29.4g protein (best protein density on the shelf)
• Chicken katsu sandwich with karashi mayo — ¥429, 400 kcal, 17.8g protein
• Crust-on ham cutlet egg sandwich — ¥421, 762 kcal, 20.6g protein (basically two sandwiches in one)

How to choose

Cutting calories? Go for the broccoli roll. Training? The protein chicken roll gives you 29g for only 248 kcal. Very hungry at lunch? The crust-on series delivers 760 kcal and keeps you full all afternoon — but note it also carries 4.4g of salt, over half of the WHO daily suggestion for many adults.