Itsu Menu: Healthy Sushi, Bowls, and More Explained
The itsu menu offers a vibrant blend of sushi, rice and noodle bowls, dumplings, snacks, and drinks that focus on fresh, nutritious ingredients. From classic sushi rolls to hot noodle bowls, every dish is crafted to combine taste with wellness. Itsu, founded in 1997 by Julian Metcalfe, emphasizes steamed and healthy food made on the spot.
Food lovers appreciate this menu because it provides clear caloric and nutritional information, making it easy to choose dishes that match dietary preferences. This article walks you through each category, highlighting variety, nutrient info, and how each item fits into a mindful eating plan.
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What is Itsu Menu?
The Itsu menu is a collection of healthy, Asian-inspired dishes that focus on freshness, nutrition, and balanced meals. It includes a wide range of options such as sushi rolls, rice bowls, noodle soups, steamed gyoza, and plant-based items. Many dishes are steamed instead of fried, keeping calorie counts low without compromising flavor. Itsu also offers light snacks, desserts like mochi, and drinks such as kombucha and herbal water. With clearly labeled calorie counts and dietary tags, this menu makes it easy for health-conscious customers to choose meals that suit their lifestyle. Whether you’re looking for a quick lunch, a protein-packed dinner, or a light vegetarian snack, Itsu has something for everyone.
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Sushi, Poke & Salads
One major highlight of the itsu menu is its sushi, poké, and salad lineup. These dishes are built around omega-3 rich salmon, fresh vegetables, and steamed rice.
| Item | Calories (kcal) | Description |
|---|---|---|
| Avo Baby Rolls | 346 | Vegetarian rolls with avocado and nori |
| Sushi Festival | 510 | Nigiri and baby rolls with salmon and avocado |
| Super Salmon Light | 358 | Mix of salmon rolls and nigiri, light on calories |
| Salmon Full House | 626 | Hearty mix of nigiri and rolls packed with salmon |
| Veggie Dragon Rolls | 361 | Veggie rolls with crispy shallots and spicy sauce |
| Salmon & Avo Dragon Rolls | 480 | Salmon, avocado, and crispy toppings |
This section of this menu delivers healthy fats, fibre from vegetables, and lean protein. Many dishes feature less than 600 kcal, making them a good fit for weight-conscious diners.
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Rice Boxes & Hot Rice Bowls
The rice bowls on the itsu menu combine steamed rice, vegetables, and lean proteins. Options include chicken, prawn, salmon, tasty veggie balls, and Thai-style curry.
| Rice Bowl | Calories | Details |
| Chicken Teriyaki | 479 | Grilled chicken and teriyaki sauce |
| Double Chicken Teriyaki | 619 | Larger portion with same flavours |
| Klean’Katsu Chicken | 501 | Breaded chicken, healthier batter |
| Thai Chicken | 651 | Coconut curry sauce for extra flavour |
| Veggie-balls Teriyaki | 515 | Plant-based meatballs and teriyaki |
| Thai Veggie-balls | 513 | Veggie balls in Thai curry |
| Paradise Rice | 225 | Simple rice side dish |
Hot rice bowls bring comfort without excess; most bowls sit between 500–650 kcal. Smaller “little” sizes are offered for under 300 kcal.
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Noodle Bowls & Soups
The itsu menu also shines in warm ramen and udon bowls, plus nourishing soups for colder days or quick lunches.
| Dish | Calories | Notes |
| Chicken Gyoza Noodles | 468 | Udon with chicken gyoza dumplings |
| Chilli Chicken Gyoza Noodles | 507 | Spicy version of the above |
| Veggie Gyoza Noodles | 489 | Meat-free dumplings in broth |
| Katsu Curry Stir-Fry Udon | 451 | Curry and noodles with light batter |
| Korean Spicy Stir-Fry Udon | 495 | Zingy spicy sauce |
| Thai Stir-Fry Udon | 558 | Thai-flavoured stir-fry |
| Miso Soup | 32 | Low-calorie, warming broth |
| Famous Coconut Chicken Soup | 376 | Creamy and comforting |
| Veggie-balls & Coconut Soup | 418 | Soup with plant-protein balls |
| Detox Miso Noodle Soup | 190 | Light detox broth |
| Chicken Noodle Soup | 285 | Classic comfort food |
These bowls are typically under 550 kcal, though rich broths may increase calories.
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Steamed Gyoza & Bao
For a snack or side, the itsu menu delivers steamed gyoza and bao—perfect to complement main dishes.
| Item | Calories |
| Chicken & Spring Onion Gyoza | 251 |
| Vegetable Fusion Gyoza | 234 |
| Chicken Teriyaki Bao Buns | 255 |
Gyoza and bao share this menu’s steamed theme, making them lower in fat than fried counterparts.
Desserts, Snacks & Drinks
To finish the meal, the itsu menu features light sweets, healthy snacks, and refreshing beverages.
| Item | Calories |
| Crispy Seaweed Thins (Sea Salt) | 23 |
| Crispy Seaweed Thins (Sweet Soy) | 24 |
| Crispy Seaweed Thins (Wasabi) | 22 |
| Chocolate Ganache Mochi | ~208 |
| Raspberry & White Chocolate Mochi | ~208 |
| Mango Cheesecake Mochi | ~208 |
| Original Prawn Crackers | 96 |
| Zen Water (e.g. Cucumber & Mint) | 3 |
| Raspberry & Elderflower Kombucha | 18 |
| Fiery Ginger Kombucha | 17 |
| Ginger Shot | 28 |
| Itsu Sparkling Water | 0 |
These options allow sticking to a light, healthy eating plan while satisfying cravings.
Nutrition & Dietary Highlights
The itsu menu is clearly designed around health. Ingredients are steamed not fried, meals highlight whole grains, lean proteins, greens, and healthy fats. Calorie counts are prominently displayed on all items, and filters on the site allow users to choose by calorie level, protein source, plant-points, fiber and dietary preference.
Every dish shows allergy info and indicates if it’s vegetarian, vegan, under-400 kcal, high-protein, or rich in omega-3. This ensures transparent nutrition and more mindful choices.
Tips for Ordering from the Itsu Menu
When navigating this menu, these tips help you choose wisely:
- For under-500 kcal, go for miso soup starters, seaweed thins, and grilled sushi or a little rice bowl.
- Want protein? Try salmon sushi full house or chicken teriyaki bowl—high protein, moderate calories.
- Going fully plant-based? The veggie dragon rolls, veggie-balls teriyaki bowl, and veggie gyoza offer flavorful options.
- Cold day? Hot noodle bowl plus miso soup warms you up, plus greens from steamed veggies.
Popular Combos on the Itsu Menu
Many regular customers combine dishes for a full meal. Here are a few popular combos:
| Combo Name | Includes | Calories (approx.) |
|---|---|---|
| Light Lunch Combo | Miso Soup + Seaweed Thins + Avo Baby Rolls | 450 |
| Protein Power Combo | Chicken Teriyaki Rice + Gyoza + Kombucha | 700 |
| Plant-Based Combo | Veggie Balls Thai Bowl + Edamame + Zen Water | 630 |
| Cold Day Comfort | Coconut Chicken Soup + Bao Buns | 630 |
These combinations reflect how people use the itsu menu to create personalized, satisfying meals without going overboard on calories.
Why the Itsu Menu Works for Health and Taste
The itsu menu strikes a fine balance between delicious flavours and mindful nutrition. Food is steamed, lightly seasoned, and includes fresh condiments like ginger, edamame, and kombucha. Bold use of whole grains and protein-rich options ensure meals feel satisfying without excess calories.
Ingredients are high-quality and clear: sashimi-grade salmon, line-caught tuna, and plant-based proteins. The menu layout and filters support people tracking calories or macros.
Who Should Choose the Menu?
- Weight-watchers who value clear calories and lighter meals.
- Vegans, vegetarians, or flexitarians thanks to abundant plant-based choices.
- Health-focused eaters wanting steamed, minimally processed food.
- Busy professionals seeking quick, nutritious meals to grab or enjoy on site.
What Customers Say About the Itsu Menu
Based on online reviews and social feedback, customers love the itsu menu for:
- Consistent freshness and quality.
- Fast service and easy pickup options.
- Healthy but tasty alternatives to greasy fast food.
- Clear allergen and nutritional labels.
Many customers return to Itsu regularly because they trust the food. They appreciate that even indulgent-sounding items like bao buns or mochi are still portion-controlled.
Final Thoughts
Every part of the itsu menu, from sushi to dessert, is carefully built to be nutritious, tasty, and clearly labelled. The transparent calorie info, filters for nutrition needs, and steamed, fresh ingredients reveal Itsu’s commitment to healthier fast food.
Whether you’re after a small snack, a hearty rice bowl, or a gourmet sushi platter, this menu allows you to enjoy flavorful meals without compromising on wellness. These meals support balanced eating and satisfy cravings while aligning with personal goals.
