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From miso and umeboshi to shio koji, let me guide you through some of the healthiest Japanese foods and drinks you can incorporate into your diet.
Japan consistently ranks among the top countries for life expectancy, with 2024 data placing it second at an impressive average of 85 years, according to Worldometer. A key factor to this longevity trend? The traditional Japanese diet.
Japanese meals emphasize balance and nutrient density, traditionally presented in the “one-soup-three-dishes” format known as ichiju sansai. This approach ensures a harmonious combination of flavors, textures, and nutrients. (Learn more in my “How to Plan and Serve One Soup Three Dishes” post.)
Are you curious about eating like the Japanese? In this article, I’ll highlight the healthy ingredients that are central to traditional Japanese cooking and show how you can incorporate them into your own meals.
We have a resource page on Japanese Grocery Stores Around the World where you can find these ingredients. Many are also available in local major grocery stores. Also, check out the list of Japanese and Asian Ingredient Stores Online.
1. Genmai (Brown Rice)
Rice is a staple of Japanese cuisine. While white rice suits those with sensitive stomachs, genmai (玄米) is a healthier option, offering rich fiber and nutrients.
Genmai has about five times more fiber than white rice, helping you feel full, promoting metabolic health, and relieving constipation. It’s also packed with vitamin E, B vitamins, iron, magnesium, potassium, manganese, and zinc.
With its low glycemic index, genmai slows sugar absorption into the bloodstream, making it ideal for managing blood glucose levels and maintaining satiety.
If you’re ready to cook brown rice, check out my guide:
2. Miso (Fermented Soybean Paste)
When it comes to Japanese cuisine’s superfood, miso likely comes to mind. This fermented soybean product contains three essential nutrients: protein, carbohydrates, and lipids. Fermentation also produces significant amounts of the nine essential amino acids and vitamins vital for a healthy body.
Choosing high-quality miso is key. My recommended brand is Hikari Miso, which is available at Asian grocery stores or on Amazon.
Here are some easiest ways to enjoy miso:
3. Shio Koji
Shio koji is a traditional Japanese seasoning made from rice koji, salt, and water. Celebrated for its health benefits and natural fermentation, it has gained a lot of interest in recent years.
Personally, I enjoy using shio koji in various ways—from marinades and dressings to pickles and as a flavor booster in stews. In addition to enhancing umami, I love that it’s rich in vitamins and amino acids that promote skin health and digestion.
Why not swap out salt and start cooking with shio koji?
4. Tofu
In Western countries, tofu (豆腐) is often seen as a substitute for meat and protein. In Japan, however, it is commonly enjoyed as a side dish.
Tofu boasts numerous health benefits, most notably being low in calories and containing linoleic acid—a protein that helps lower cholesterol and blood pressure while combating arteriosclerosis.
- For more inspiration: Best Tofu Recipes That Everyone Will Love
5. Natto (Fermented Soybeans)
Weird? Gross? Stinky? You’ve likely heard these unflattering descriptions of natto, but this Japanese superfood deserves more love.
Despite its sticky texture and strong aroma, natto (納豆) boasts undeniable health benefits. Just one pack (about 50g) provides 8g of protein and is rich in dietary fibers that support gut health.
Natto is also packed with Vitamin K for bone health, Vitamin B6 for healthy skin, and Vitamin E to reduce bad cholesterol and prevent lipid oxidation.
6. Soba Noodles
The Japanese love their noodles, and while ramen and udon are popular favorites, soba (そば) is the go-to healthy choice. High-quality soba, made from buckwheat flour, is rich in rutin—a plant pigment that promotes blood circulation and helps control high blood pressure.
Soba also contains two to three times more vitamins B1 and B2 than rice or wheat, making it effective for recovering from fatigue. For a gluten-free option, look for 100% buckwheat soba or juwari soba (十割そば).
- Soba Noodle Soup
- Zaru Soba (Cold Soba Noodles)
7. Umeboshi (Japanese Pickled Plum)
These intensely sour Japanese pickled plums are revered as a superfood in Japan. With a long shelf life and high nutritional value, samurai warriors carried them for sustenance during the Sengoku period (1467–1615).
Umeboshi helps combat physical fatigue by breaking down lactic acid in muscles, promoting faster recovery. Its citric acid also enhances calcium absorption, making it beneficial for children.
Umeboshi is also used for antibacterial properties, and Japanese mothers often pack umeboshi in rice balls to suppress the growth of bacteria.
- Onigiri (Japanese Rice Balls)
- How to Make Umeboshi
8. Edamame
Perfect as a snack for adults and children or mashed as baby food, edamame is one of the few plant-based foods that provide complete protein!
Rich in vitamin C and isoflavones—a type of polyphenol—it’s excellent for maintaining healthy skin and improving wrinkles and sagging. Wondering why edamame is often enjoyed with beer or sake? It’s because edamame is high in methionine, an amino acid that supports liver function and helps break down alcohol.
9. Daikon Radish
Daikon is a low-calorie, versatile root vegetable commonly used in hot pots, salads, and pickles. Packed with vitamin C, it helps produce collagen and strengthens the immune system, making it perfect for fighting the winter cold.
I’ve often been asked why grated daikon is served with deep-fried foods. Daikon has detoxifying properties, helping to cut through grease and aid digestion.
What’s more, daikon is high in folic acid, making it an excellent food for pregnant women and those with anemia.
- Tsukemono – Amazuzuke
- Daikon and Fried Tofu Miso Soup
- 16 Delicious Daikon Recipes (Plus More Ways to Use It)
10. Okra
Okra, sometimes called ladies’ fingers, is a popular summer vegetable in Japan, appreciated for its unique texture.
The stickiness of okra comes from its high content of β-carotene, which supports immunity, promotes healthy eyesight, and maintains the health of mucous membranes (such as those in the nose and throat). It also keeps skin and hair healthy and offers anti-aging properties. So, ladies, eat your okra—or ladies’ fingers!
Like daikon, okra is another excellent food choice for those with anemia. It’s rich in folic acid, which helps with red blood cell production.
- Okra Ohitashi (Japanese Okra Salad)
- Okra with Ginger Soy Sauce
11. Goya (Bitter Gourd or Bitter Melon)
A staple in Okinawa Food, goya is a love-it-or-hate-it vegetable. While its bitter taste can be too intense for some, this traditional Japanese vegetable offers many nutritional benefits.
In Japanese and other Asian cultures, bitter foods are believed to be good for you—and science supports this belief. The bitter compounds in goya, including momordecin, have been shown to help lower blood sugar levels and promote stomach health.
Notably, goya is rich in vitamin C, which aids in collagen production. Because it’s high in folic acid, I made many dishes with goya during the early stages of my pregnancy.
12. Okinawa Purple Sweet Potatoes
With their distinct purple color, these sweet potatoes are grown in Okinawa and, in recent years, have gained recognition as a global superfood. Their intense sweetness makes them versatile, with uses ranging from savory to sweet dishes.
The high vitamin A content helps alleviate eye strain and maintain vision. In addition, they are rich in minerals like potassium, calcium, and magnesium, as well as vitamins such as vitamin E, folic acid (vitamin B9), and vitamin C. These nutrients provide antioxidant effects, regulate blood pressure, prevent summer fatigue, relieve stress, and help balance hormones.
These are my favorite ways to enjoy sweet potatoes:
13. Renkon (Lotus Root)
Lotus root, or renkon, is the edible rhizome of the lotus plant, known for its crunchy texture and earthy, nutty, and slightly sweet flavor.
Renkon is packed with vitamin C, which helps boost the immune system; dietary fiber, which supports gut health; and potassium, which effectively controls excessive salt intake and prevents high blood pressure.
If you’ve ever used renkon, you may have noticed that it decolors when peeled and left out. This is due to tannin, which is beneficial for gastrointestinal health!
- Kinpira Renkon (Japanese Lotus Root Stir-Fry)
- Chirashi Sushi
14. Bamboo Shoot
We all love bamboo shoots as a topping for our ramen, but this versatile vegetable can also be used in a stir-fry.
The primary nutrient in bamboo shoots is dietary fiber, which gives them their unique chewy texture. This fiber also helps expand the digestive system, making you feel full faster.
Bamboo shoots are also rich in vitamin B1, which aids in fatigue recovery, and vitamin B2, which promotes metabolism, helps burn fat, and supports cell regeneration.
15. Mizuna
Mizuna is a Japanese green with a mild, peppery flavor. It is my absolute favorite green for salads and hot pots. Rich in vitamin C and β-carotene, it can help promote collagen production, provide antioxidant effects, and strengthen immunity.
If you’ve cut out dairy but want to increase your iron and calcium intake, try eating more mizuna as you would with other leafy greens! It’s also easy to grow in your garden.
16. Gobo (Burdock Root)
Gobo, or burdock root, is a root vegetable known for its earthy taste. It is an excellent source of dietary fiber, which promotes gut health and helps relieve constipation.
Gobo is also rich in antioxidants called polyphenols, which help prevent the effects of aging. Additionally, burdock root has a diuretic effect that removes excess salt from the body, helping to reduce swelling.
- Pounded Burdock Root with Sesame Sauce (Tataki Gobo)
- Kinpira Gobo
- Gobo Salad
17. Myoga (Japanese Ginger)
Myoga is a type of Japanese ginger, known for garnishing various summer dishes. Its crunchy texture, piquant flavor, and refreshing aroma give you a sense of coolness in the hot summer.
It is slightly bitter, so people either love it or hate it. Most Japanese people start to love it only when they become adults and realize how delicious it is.
While it is mainly used as a garnish, do not underestimate the deliberate use of this ingredient. To quote my mom, “A wise Japanese homemaker knows that myoga, containing potassium, helps with high blood pressure.”
18. Satoimo (Japanese Taro)
Satoimo, or Japanese taro, is a starchy root similar to potatoes but with fewer calories and more fiber. I often use it in simmered dishes like
The main dietary fibers in satoimo, galactan, and glucomannan help regulate blood sugar levels and promote healthy digestion. Glucomannan, also found in konnyaku, lowers blood cholesterol.
Additionally, satoimo is high in potassium, which helps prevent high blood pressure and swelling.
- Chikuzenni (Simmered Chicken and Vegetables)
- Simmered Taro
- Ozoni (Japanese New Year Mochi Soup)
19. Konnyaku (Konjac)
This greyish, gelatinous food, known as konnyaku (こんにゃく) or konjac, is made from 97% water, pulverized konnyaku powder, and seaweed powder, giving it a jelly-like texture.
In Japan, konnyaku is a popular staple for its high water content and rich fiber. With only about 5 kcal per 100 grams and zero sugar, it’s a great low-calorie option. Konnyaku is also believed to help prevent colds, infections, and allergies.
On a keto diet? Konnyaku is perfect for adding volume to hot pots and stir-fries without extra calories.
- Kenchinjiru (Root Vegetable Miso Soup)
- Miso Dengaku
20. Nagaimo (Mountain Yam)
Another peculiar yet super healthy ingredient is nagaimo. This long and slender mountain yam is used in various Japanese dishes
Its texture is crisp, crunchy, and less starchy than other tubers like yams and taro. Nagaimo contains an enzyme called diastase, which breaks down starch and aids digestion, making it easier for your body to absorb the nutrients you ingest.
Nagaimo is also rich in vitamin B1, essential for carbohydrate metabolism, and other nutrients that help recover from fatigue, replenish stamina, and prevent summer exhaustion.
21. Moui
Moui is possibly the most unique vegetable on this list. It is also known as Chinese cucumber, red gourd, or yellow cucumber and is grown in Okinawa between July and October.
Its taste is like a cucumber, with a slight hint of melon in taste and texture. Although it is made of 90% water, it contains a high amount of potassium that helps with high blood pressure and summer fatigue, making it great in salads and pickles.
22. Green Tea
Green tea is a cornerstone of Japanese cuisine and culture. Similar to the role of tea in the UK, many people in Japan enjoy green tea throughout the day, often pairing it with or following their meals.
Green tea has a host of health benefits, one of which is its catechins content. These are chemical compounds with antibacterial properties that help prevent colds and boost immunity.
Catechins are also said to help increase fat metabolism and suppress the absorption of carbohydrates.
23. Amazake (Fermented Japanese Rice Drink)
There are two types of amazake (甘酒): One made from sake lees (alcohol) and one made from rice koji (non-alcohol). I enjoy both types of amazake, and they have been my favorite winter comfort drink for many years.
The glucose content in amazake aids in digestion and increases blood sugar levels. When blood sugar levels rise, the satiety center in the brain is stimulated, so drinking a small amount of amazake can fill you up, making a great alternative to snacking.
It is also rich in B vitamins that support protein metabolism, leading to healthy skin. Because it is made with rice koji, you can get all the above benefits.
- Amazake (Fermented Japanese Rice Drink)
The list of healthy foods and produce goes on, but these are just some common—and some not-so-common—ones you can find in Japanese cuisine!
How many foods have you tried before? I hope you get to explore and discover these healthy foods!
English (US) · 