Top 10 Healthiest Japanese Food

healthy japanese food Blog

Prepare your kitchen for japanese foods. It’s just a treat.


How to find a way to maintain and improve your health? Be sure to take a look at Japanese cuisine and add it to your daily diet, because it is very `healthy` and contains many vitamins, nutrients, and antioxidants. Although Japanese cuisine is very original, authentic, and specific, very many dishes of Japan are well known even outside of the country. Oh, this healthy japanese food… How much they talk about it and how much they write about it… It is so interesting and unusual that when you visit the country it is almost the greatest attraction.

For many years, people have known the health benefits of Japanese cuisine, which combines steamed white rice with some other second dishes. Rice and second courses or ingredients are always served in separate bowls; the Japanese do not like to mix foods together.
Japanese recipes are aimed at the economical use of mammal meat, oil, fats, and dairy products, which the Japanese actively replace with soy sauce, miso, and umeboshi. These ingredients make dishes quite salty.

It is this balance of proteins, carbohydrates, and vitamins that provides the body with all the nutrients it needs to function optimally.

A traditional Japanese tea party completes the meal.


I’ve chosen 10 of the best dishes japanese foods that you can enjoy, feed your family and treat your friends too!

Dango だんご

healthy japanese food


Dango – Japanese dessert. These are balls of rice flour steamed with a sweet sauce of sugar, starch, and soy sauce.

It is said that Dango is the most ancient Japanese sweet and can rightfully be considered healthy japanese food. Rice flour balls were presented to the gods as gifts with the hope of help and support. Legend has it that one day, in the late 13th century, an emperor of Japan arrived at the temple. As the emperor was washing his hands in the temple’s spring, five large air bubbles rose from the bottom. The emperor decided that this was a sign from the gods and that these five bubbles represented the human body. Since then, the five bubbles on a stick have been used as an offering to the gods when a special purification of the human spirit and body was required. After the disembodied gods and spirits had “tasted” the treat, the Japanese would take it home, where they ceremoniously ate it themselves.


Gyoza 餃子



Gyoza is the Japanese version of Chinese dumplings, the recipe for which was brought by Japanese soldiers from Manchuria in the mid-20th century. This dish has a thinner dough and a different cooking method-they are first pan-fried and then steamed, so they are both fried and steamed at the same time. Also, gyoza in Japan is more of an appetizer or side dish to rice than a main dish. The classic filling is ground pork with Peking cabbage, garlic, ginger, and sesame oil. But nowadays, gyoza is also prepared with vegetables, seafood, and fish. Gyoza is an incredibly popular dish.

There are even specialty restaurants where you can try different versions of the dish: just fried (yaki gyoza), deep-fried (agae gyoza), boiled (sui gyoza), and steamed (musi gyoza). As exotic as this dish is, it’s not too difficult to make. Even inexperienced cooks can treat their families to unusual Japanese dumplings!

Gyoza is very low calorie, one serving of 6 dumplings contains only 120 calories, so it is considered a healthy Japanese food. The high protein and fiber content is beneficial to the body’s metabolism.

There are several ways to prepare it, but the best in terms of healthy Japan food is of course steaming, which improves
taste and healthiness of this dish.



Sashimi 刺身


healthy Japanese food

One of the easiest and healthiest ways to eat fish is to eat it raw. Because Japan is an island nation surrounded by the ocean, people here have loved and known how to cook seafood since ancient times. Fish are usually caught in the wild, so they are rich in omega-3 fatty acids. These acids stimulate metabolism, stabilize the emotional state, reduce anxiety, and improve mood. Omega 3 has a beneficial effect on the skin, hair, and nails, reducing rashes, and making the skin clearer and more radiant.

Sashimi is one of the healthiest japanese food in the world.

In addition, the Japanese pay great attention to combining fish with other useful and rich vitamins, minerals, and nutrient products. These are wasabi, ginger, red pepper and of course, seaweed, which is the main According to many reputable culinary experts, this combination of products helps to improve health.


Miso 味噌




Miso is very popular in Japan. It can be many variations: miso soup, miso paste made from fermented soybeans, miso tofu, miso sauce, and others. The high content of protein, beneficial bacteria, enzymes, antioxidants, amino acids, and vitamins. in miso strengthens the immune system, and has a beneficial effect on the muscular and bone structure of the body.




An authentic Japanese traditional miso soup with shiitake is prepared within half an hour. Ginger, tofu, vegetables, and, of course, miso are added to it. Shiitake is a source of vitamins D and E.

Another reason for healthy japanese food is that Miso Soup is low in calories and fat, making it a great choice for those who want to lose weight or maintain a healthy weight.


Seaweed 海藻



healthy japanese food


Seaweed is often referred to as “vegetables of the sea. Japanese cooks were among the first to appreciate their taste, subtle notes when added to food. Sea vegetables, rich in minerals and nutrients, are known to give Japanese dishes their typical flavor. To slice seaweed, use knives McCook MC29

Today, the variety of dishes using sea plants is astounding. In Oriental practice, it is an indispensable attribute of cooking. It does not matter whether the food is prepared entirely on their basis or only as an additional component, they are necessarily present in Japanese food.

The popularity of seaweed is largely due to its taste and appearance. The delicate, specific flavor adds a touch of sophistication to the food. Anyone who has ever tasted Japanese delicacies will immediately notice their unusual flavor. It differs from the usual recipes of European cuisine. Amazing ability to enrich and intensify the taste of other ingredients is the merit of seafood.


Four varieties of seaweed are most commonly used in Japan:

  • Nori. This product is known to any connoisseur of sushi. It is this plant that has the right properties required for the preparation of quality rolls. Nori is used to making most delicacies, especially sushi. The finely chopped or ground ingredient decorates complex soba noodle dishes.
  • Kombu is known as a traditional seaweed. Dried leaves are often used to make sushi. Also valued as a component of dashi broth.
  • Wakame – Rich in minerals such as iodine, manganese, folic acid, magnesium, and calcium, wakame is great for Japanese soups such as miso soup, or for seaweed salad, sliced.
  • Hijiki. Often made with tofu plates. But their main feature is to give the visual, crystal white color to the rice that gourmets love so much.


Tempura 天ぷら




It is a Japanese dish consisting of vegetables and seafood battered in batter and deep-fried. Very healthy Japanese snacks.  According to legend, the Japanese borrowed the name of the dish and the technology for cooking it from European missionaries from Portugal and Spain, who used the Latin word “tempora” to define the period of Lent when one should abstain from eating meat. The combination of vegetables and seafood in an airy, thin batter is incredibly delicious. Legend has it that Tokugawa Ieyasu, the Shogun, died after eating the tempura he loved so much.

Tempura is low in calories and fat thanks to the dough, which doesn’t absorb much oil.

Tempura fish is rich in phosphorus, which is very good for the body’s reproductive function, especially in men. Start your day with tempura and get a full day’s worth of vitamins.


Nikujiaga 肉ジアガ




A dish is very simple, and dietary, but very tasty! Stew of potatoes, carrots, and onions with the addition of pieces of chicken breast. This vegetable stew will appeal to those who stick to a healthy diet because it has no fried, fatty or unhealthy!

This dish is traditionally made in winter when eating a hot stew is a pleasure. The dish is usually accompanied by boiled unleavened rice and a bowl of miso soup.


Onigiri おにぎり




Onigiri is a good thing, whichever way you look at it. First, it is nourishing: each portion contains a decent amount of rice, which means it contains carbohydrates. Secondly, they are portable and convenient: you can take them with you on the road, to work, or give them to your children at school. They are convenient to eat with your hands on the go. Third, preparation takes minutes and does not require any special culinary skills.

This is a very simple dish to prepare without any canon. There are no mandatory ingredients other than rice. Chicken, meat, fish, and vegetables can be inside. The only exception is onigiri is not made with sweet fillings. It is not a dessert.


Tamagoyaki たまごやき




Tamagoyaki is a traditional Japanese omelet. It is prepared in a special way. Chicken eggs with milk and finely chopped vegetables form the basis of the dish. The omelet is cooked in thin layers, which are gradually rolled up into a roll. A Japanese omelet is usually tender and juicy, and the recipe allows you to add spices, vegetables, or sugar to your liking.

Chicken eggs and milk are a source of protein, and vegetables are a number of vitamins and minerals that our body needs.



Hotto Keiki (Ноt Сake) ほっとけいき


Hotto Keiki


Japanese pancakes are puffy without butter. They are made in a dry pan with batter and baking powder, so they are spongy. To get a cross between pancakes and biscuits, you can bake them in a baking ring and add kefir or yogurt to the base. Then the treatment will really be a mini biscuit.

With milk alone, the treat comes out ruddy, reminiscent of pancakes. Serve it with maple syrup or other sweet additives.

This dish is worth a try for every connoisseur of delicious homemade pastries.


Why do the Japanese like to eat healthy food?


Traditional Japanese cuisine is historically closely intertwined with Japanese culture, based on Zen Buddhism and the Samurai code of honor, which promotes love and respect for nature. “Even when you’re dying, don’t forget to look at the sakura blossoms,” the samurai used to say in ancient times.

It is this approach to nature that has inspired the Japanese to use unprocessed, whole fruits, vegetables, and seafood in their local cuisine. There are a number of proven benefits to eating this way, including the reduction of chronic diseases such as cancer, stroke, diabetes, etc.



Why do people all over the world consider Japanese food one of the healthiest in the world?


Many people ask the question, “is japanese food healthy?” There are many reasons proving the usefulness of Japanese food. Statistics show that people in Japan live longer and have fewer chronic diseases than in any other country. This is largely due to their diet based on healthy, whole foods. People here eat a lot of fresh fruits and vegetables, which are rich in minerals and vitamins, are easily digested by the body, and therefore retain more energy.

Of course, the main diet is japanese fish food and other seafood. Mostly it is steamed, grilled or baked. But often they are eaten raw. It is considered that just raw food is the reason of the longevity and good health of the Japanese.

Japanese cuisine is very simple and it is easy to prepare a dish that includes fresh seasonal foods rich in vitamins, minerals, antioxidants, and fiber

Low-fat, low-calorie foods are ideal for people who watch their health, keep fit, and reduce the risk of heart disease, cancer, and many chronic diseases directly affect longevity.

Include the healthy Japanese diet in your cookbook and you will enjoy a quality of life.

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