The Diet of Sumo Wrestlers: Myths, Facts & What They Eat

The diet of sumo wrestlers (rikishi) is often stereotyped: giant bowls of chanko-nabe, endless plates of rice, all washed down with beer. While there is a little truth to this, their diet is far more structured and diverse than most realise.

Sumo wrestlers don’t just eat whatever they want in massive quantities – they follow carefully planned high-calorie, high-protein and carb diets designed to fuel their intense training and maintain muscle mass.

In this article, we’ll explain what sumo wrestlers eat and drink, why their diet works, and how it differs from the myths.

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How Many Calories Do Sumo Wrestlers Eat?

You may have heard that sumo wrestlers eat 20,000 calories daily, but this claim is a major exaggeration.

While some sources, like LinguaLift and Gurunavi, claim sumo wrestlers eat 20,000 calories daily, this is nearly 10 times the average adult male’s intake. It’s an amount that’s not sustainable without serious health consequences.

For comparison:

• The average adult male needs 2,500 calories daily to maintain weight.
• Elite endurance athletes consume 5,000–8,000 calories per day.
• Even strongman competitors typically max out at 10,000–12,000 calories daily.

The idea that sumo wrestlers out-eat strongman competitors and endurance athletes by two or three times doesn’t add up. More reliable estimates place their actual intake at around 5,000–8,000 calories daily, up to around 10,000.

Why Do Sumo Wrestlers Eat So Much?

Earlier in their careers, sumo athletes must build up to a certain size to be competitive.

At an average of around 150 – 160 kg (330 – 350 lbs), elite sumo wrestlers are significantly heavier than most other athletes, yet they still must maintain remarkable speed and agility. This weight range is high enough to provide mass for stability and pushing force but not excessive enough to slow them down too much.

As you’ll see if you attend a sumo tournament, the very best sumo wrestlers fall in this weight range – neither too heavy nor too light. Many of the most dominant yokozuna (the athletes at the very top of the sport), such as Hakuhō, Harumafuji, and Kakuryū, have stayed within this weight range, prioritizing strength and balance over sheer bulk.

The other reason sumo wrestlers have such high-calorie diets is that they train intensely. To sustain their size and muscle mass, they require a high-calorie diet.

How the Sumo Diet Has Changed Over Time

Sumo diets have shifted from a bulk-first approach to a more balanced, performance-driven eating style.

For much of sumo’s history, wrestlers ate chanko-nabe, rice, and traditional side dishes like miso soup and natto. The goal was straightforward: consume enough calories to maintain size and strength, with less emphasis on nutrient balance. Alcohol, particularly beer and sake, was also a common part of sumo culture.

While sumo wrestlers still eat large, calorie-dense meals, their diet today is more structured and diverse than ever. Let’s take a closer look at when and what they eat.

The Sumo Diet Explained

Sumo wrestlers eat with purpose. Their meal schedule, food choices, and meal preparation follow a structured system to sustain their intense training.

When Sumo Wrestlers Eat

Unlike most athletes who eat smaller meals throughout the day, sumo wrestlers follow a unique eating schedule designed to maximize weight retention and support their training.

• Skipping Breakfast for Training – Sumo wrestlers train on an empty stomach in the morning, forcing the body to burn energy reserves. This helps increase appetite for their first large meal.
• Two Massive Meals Per Day – They eat one large meal after training (usually around noon) and another in the evening. Each meal is calorie-dense and loaded with protein, carbs, and fats to replenish energy and sustain muscle mass.
• Midday Rest to Encourage Weight Gain – After the first meal, sumo wrestlers often take a long rest or nap, reducing calorie expenditure and encouraging fat storage.

This eating pattern ensures they can consume an enormous number of calories in fewer sittings.

What Do Sumo Wrestlers Eat?

Sumo wrestlers don’t just eat a lot – they eat strategically, with meals designed to support intense training and build or sustain a large body mass.

Traditional Sumo Foods

For centuries, sumo wrestlers have relied on simple, nutrient-dense meals to build strength and endurance. Chanko-nabe remains a staple, providing protein, fats, and nutrients to fuel recovery after intense training.

Chanko-Nabe: The Ultimate Sumo Meal

Chanko-nabe is a protein-rich, calorie-dense stew filled with:

• Chicken, pork, fish, or tofu (for muscle growth)
• Vegetables like cabbage, mushrooms, and daikon (for nutrients and digestion)
• Miso, soy sauce, or dashi broth (for flavour and umami)
• Noodles or rice (for extra carbs)

In the past, sumo wrestlers favoured fish and chicken in chanko-nabe, especially during tournaments, due to a superstition that eating four-legged animals could cause them to fall to their hands in the ring and lose. Today, however, beef and pork are commonly included.

Rice: A Sumo Staple

Sumo wrestlers eat massive amounts of rice—often several bowls per meal—to load up on carbohydrates for energy.

Miso Soup & Traditional Japanese Side Dishes

Miso soup is often served alongside meals, providing protein and probiotics for digestion. Other common side dishes include:

• Natto (fermented soybeans) – High in protein and gut-friendly bacteria.
• Pickled vegetables (tsukemono) – For fibre and digestion support.

Modern Changes to a Sumo Wrestler’s Diet

While chanko-nabe remains fundamental, it’s not eaten every day. Modern sumo diets have evolved. From grilled meats to stir-fried dishes and high-protein Western-style meals, sumo wrestlers eat a diverse range of foods to support their training and grow or sustain their size.

How to Find Out About the Life of a Sumo Wrestler and What They Eat

Recently, several sumo stables (beya) have set up YouTube channels. The videos give great insight into daily sumo stable life, training sessions, and a lot of food-related content. Some of the best (and most active) sumo stable channels are:

• Sumo Food (Futagoyama Stable)
• The Tatsunami Stable – Sumo Foods (the stable that the newest yokozuna (Hoshoryu) belongs to
• TV Sumo (Kise Beya)  
• Isegahama Stable Sumo (the stable of the recently retired yokozuna, Terunofuji.)
• Sumo Tamanoi Beya
• Hidenoyama Beya (a new sumo stable)

NOTE: Many of the above channels don't have a direct English subtitle option. However, under subtitles, you can choose Japanese subtitles, then select auto-translate and choose English.

Examples of the Wide Range of Foods Sumo Wrestlers Eat

Here are some examples of food from videos published by the sumo stables above, which clearly show the wide range of foods that sumo wrestlers eat:

• Fried dishes: like tonkatsu (breaded pork cutlet), fried chicken (such as karaage), chicken nanban, tempura (fried seafood, chicken and vegetables), and fish nanbanzuke.
• Grilled and barbequed dishes: such as wagyu steak, curry-flavoured grilled chicken, yurinchi-style grilled chicken, tandoori chicken, and barbecue meats (beef, pork, and chicken).
• Hotpot and stews: including chanko-nabe (sumo stew with chicken, fish, pork, vegetables, and noodles) and seafood hotpots (with shrimp, crab, squid, and fish).
• Stir-Fried & Braised Dishes: for example, mapo tofu (spicy braised tofu with minced pork or beef) and kakuni (braised pork belly).
• Dumplings & Egg-Based Dishes: such as gyoza (Japanese dumplings filled with pork, chicken, or vegetables) and umaki (Japanese rolled omelette with eel).
• Carbohydrate-Rich Foods: including rice (eaten in huge quantities), noodles & pasta (ramen, soba, udon, pasta) cooked in many different ways, and sweet potatoes.
• Modern Additions & Supplements: such as protein shakes (popular among some stables for extra nutrition)

Alcohol & Sumo: Do Wrestlers Drink Beer?

For much of sumo’s history, beer and sake were as common as chanko-nabe, often enjoyed alongside meals or at celebrations.

It wasn’t uncommon for wrestlers to drink large amounts during social gatherings, celebrations, or even alongside meals. However, in recent years, attitudes toward alcohol in sumo have shifted significantly, with many wrestlers and stables moving away from heavy drinking.

Alcohol in Traditional Sumo Culture

Historically, beer and sake were a common part of sumo life, often consumed:

• At post-training meals – sumo wrestlers eat large, calorie-dense meals, and alcohol was sometimes included.
• During celebrations – winning a tournament or reaching a higher rank was often marked with sake or beer.
• At social and sponsor events – drinking was part of strengthening relationships within the sumo world.

However, while alcohol (such as beer) can contain a lot of calories, they don’t provide the nutrients or muscle-building benefits wrestlers need to maintain their size and strength.

Modern Changes: Less Alcohol, More Discipline

Over time, the sumo world has become more health-conscious, leading to declining alcohol consumption. Some key reasons include:

• Health Concerns – Alcohol can contribute to weight gain, liver problems, and poor recovery, making it less ideal for athletes.
• Stable Rules & Bans – Some stables, like Tatsunami Stable, have banned alcohol entirely, focusing on a healthier approach to sumo training.
• Disciplinary Incidents – Alcohol-related misconduct has led to strict enforcement of rules. For example, in October 2023, an underage wrestler from Kokonoe stable was hospitalized for acute alcohol poisoning, leading to suspensions and disciplinary action.
• Personal Choices – Some wrestlers abstain due to personal or religious beliefs. For example, Kinbōzan Haruki, a professional sumo wrestler from Kazakhstan, avoids alcohol for religious reasons.

While beer and sake once played a major role in sumo culture, today’s wrestlers are more mindful of their health and discipline. Some still drink alcohol, but many limit or avoid alcohol altogether.

Final Thoughts

Sumo isn’t just about size – it demands strength, agility, and endurance, and the sumo diet reflects this balance. While rikishi consume large meals, their diet is carefully structured to support intense training and maximize muscle mass, not just to gain weight.

The long-standing myth that sumo wrestlers eat 20,000 calories a day simply doesn’t hold up. While their calorie intake is high – typically 5,000 to 8,000 calories daily, sometimes reaching 10,000 – it’s nowhere near the exaggerated claims. Instead, sumo wrestlers follow a disciplined approach to eating, with meals designed to fuel their demanding lifestyle.

For those interested in sumo, there’s much more to explore beyond the diet. From the rigorous training to the centuries-old traditions, sumo remains one of the most fascinating and unique sports in the world.

If this article has sparked your curiosity, consider watching sumo tournaments, following sumo stables on YouTube, or even trying a chanko-nabe recipe at home to get a taste of the sumo lifestyle.

Don’t forget to grab our FREE Sumo Experiences in Japan ebook. It breaks down all the options to help you plan a sumo experience that suits your travel style, budget and timing for both Tokyo and Osaka.

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