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Bento Calories
Japanese-style mixed meal box, typically containing rice, protein, and vegetables.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 pack (medium) of Bento (350 g) has 578 calories. That works out to 165 calories per 100 g. It contains 78.8 g of carbs, 25.2 g of protein, 17.8 g of fat and 6.3 g of fiber. Its 28 µg of Selenium covers 51% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Bento Nutrition Facts
Selected: 1 pack (medium) · 350 g
578
KCAL / 350G
Carbs
78.8g
· 29% DV
Protein
25.2g
· 50% DV
Fat
17.8g
· 23% DV
Fiber
6.3g
· 23% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 17% · Fat 28%
Bento nutrition facts table · 1 pack (medium) (350 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 578 kcal | |
| Total fat | 17.8 g | 23% |
| Saturated fat | 3.85 g | 19% |
| Trans fat | 0.07 g | |
| Sodium | 1120 mg | 49% |
| Total carbohydrate | 78.8 g | 29% |
| Fiber | 6.3 g | 23% |
| Protein | 25.2 g | 50% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Pack of Bento?
| Serving | Amount | Calories |
|---|---|---|
| 1 pack (medium) | 350 g | 578 kcal |
| 100 g | 100 g | 165 kcal |
| 1 piece (mini) | 180 g | 297 kcal |
| 1 cup (medium) | 220 g | 363 kcal |
| 1 pack (small) | 250 g | 413 kcal |
| 2 cup (double) | 440 g | 726 kcal |
| 1 pack (large) | 500 g | 825 kcal |
| 1 piece (jumbo) | 650 g | 1073 kcal |
Calculated from 165 calories per 100 g.
Frequently Asked Questions About Bento
What is a bento?
A bento is a single-serving Japanese meal packed in a box, often with rice, a protein, and vegetables. Its ingredients are arranged in portions, and the name describes the packed meal rather than one fixed recipe.
What usually goes in a bento?
A typical bento pairs rice with fish, meat, or another protein, plus vegetables and sometimes pickles or egg. The exact combination varies; home-packed bentos can include leftovers or foods chosen to suit the eater.
Can you eat a bento cold?
Yes, many bentos are eaten cold or at room temperature, especially when packed for work or school without access to a microwave. Keep perishable ingredients chilled until mealtime, or reheat the meal thoroughly if you prefer it hot.
How do you make a bento at home?
Cook the rice and prepare a protein and vegetables, then arrange them in separate sections of a lunch container. Let cooked food cool before closing the lid, and use a leakproof container for sauces so they do not soak the other ingredients.
What is the difference between a bento and a regular lunchbox?
A bento is a Japanese-style packed meal, while lunchbox is a broader term for the container or meal. Bentos commonly have a single-portion arrangement of rice, protein, and vegetables, but there is no strict ingredient list that every bento must follow.
What is an ekiben bento?
An ekiben is a bento sold at railway stations or on trains in Japan. Many feature ingredients or dishes associated with the region where they are sold, making them a popular choice for travelers.
Can you make a bento the night before?
Yes, you can assemble a bento the night before and refrigerate it promptly in a closed container. Keep cooked rice and other perishable fillings chilled, then eat the bento cold or reheat it safely before serving.
How do you keep rice in a bento from drying out?
To keep bento rice from drying out, pack it after it has cooled and close the container securely. Refrigeration can firm up rice, so if you plan to reheat the bento, a little water over the rice before warming can help soften it.
What is a kyaraben bento?
A kyaraben is a character-themed bento, with rice and other ingredients shaped or arranged to resemble cartoon characters, animals, or familiar figures. The decorations are edible, and the style is especially associated with homemade lunchboxes for children.
How long does a prepared bento last in the refrigerator?
A prepared bento is best eaten within a day when it contains cooked rice, fish, meat, or egg and has been refrigerated promptly. Do not leave it sitting at room temperature for hours, and discard it if it smells or looks unusual.
Bento Vitamins & Minerals
Vitamins
Vitamin K
49µg · 41% DV
B3
6.3mg · 39% DV
B12
0.88µg · 37% DV
Biotin
10.5µg · 35% DV
Minerals
Selenium
28µg · 51% DV
Sodium
1120mg · 49% DV
Manganese
1.12mg · 49% DV
Phosphorus
322mg · 46% DV
Potassium ⭐
595mg · 18% DV
Bento Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bento
To burn the 578 calories in 1 pack (medium) (350 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Bento?
Bento is a Japanese boxed meal, usually arranged in separate compartments and made with rice, a protein such as fish, meat or egg, and vegetables. It may also include small side dishes, with the exact combination varying between home-packed lunches and shop-bought boxes.
The appeal is in the mix of flavours, colours and textures. Bento is commonly eaten for lunch in Japan, often at room temperature, and works just as well as a portable meal for work, school or travel elsewhere. It provides carbohydrates alongside some protein and vegetables, though the balance depends on what is inside. For a lighter box, choose more vegetables and grilled rather than fried items, with sauces served sparingly.
How Nutritious Is Bento?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Bento Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Bento Contain Allergens?
Contains these allergens:
Which Diets Is Bento Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Bento Fat Profile
SATURATED
3.85g
MONOUNSATURATED
5.95g
POLYUNSATURATED
4.2g
Omega 6:3 ratio 13.1:1
Above the ideal 4:1 (13.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.