What fats do Japanese eat? Unpacking the healthy secrets of their diet

January 2, 2026 •

4 min read

Japanese people, known for their exceptional longevity and low obesity rates, traditionally consume a diet notably lower in saturated fats than many Western countries. The fats they do consume primarily come from nutrient-dense sources like fish, plant-based oils, and fermented foods, rather than excessive animal fats.

Quick Summary

The traditional Japanese diet emphasizes healthy fats from fish rich in omega-3s, various plant-based cooking oils, and whole foods, while minimizing saturated and processed fats.

Key Points

Omega-3s are Key: A significant portion of fats in the traditional Japanese diet comes from omega-3-rich fish like salmon and mackerel, benefiting heart and brain health.
Plant-Based Oils: Japanese cooking primarily uses neutral oils such as canola and rice bran oil for frying, along with sesame oil for flavoring.
Low Saturated Fat: The Japanese diet is traditionally low in saturated fats compared to Western diets, with less emphasis on red meat and dairy.
Invisible Fats from Whole Foods: Besides cooking oils, Japanese people consume healthy fats hidden within whole foods like soy products (tofu, natto) and seeds.
Minimal Processing: The focus is on natural, minimally processed foods, with flavor often derived from dashi broth rather than heavy, fat-based sauces.
Emphasis on Balance: Portions are smaller, and meals are balanced with fish, vegetables, and rice, preventing the overconsumption of any single nutrient, including fat.
Longevity Connection: The overall dietary pattern, including moderate and healthy fat intake, is linked to Japan's high life expectancy.

Introduction to Japanese Fats

The traditional Japanese diet, or washoku, is often praised for its health benefits, including low rates of obesity and high life expectancy. A key aspect of this diet is its approach to fat consumption, which differs significantly from many Western dietary patterns. Instead of relying heavily on saturated animal fats and excessive processed oils, the Japanese diet draws fats from diverse, nutrient-rich sources. This approach emphasizes quality over quantity, focusing on healthy polyunsaturated and monounsaturated fats from sources that also provide other vital nutrients. The balance and variety of fat sources contribute to the overall health profile of Japanese cuisine, supporting heart health and cognitive function.

Primary Fat Sources: From Sea to Land

Japanese people get their fats from a variety of whole foods, reflecting a strong cultural connection to fresh, seasonal ingredients. The ocean is a major provider, but plant-based sources are equally important.

Omega-3 Rich Seafood

Fish and seafood are a cornerstone of the traditional Japanese diet and the single most significant source of healthy fats. They are consumed far more frequently in Japan than in many other countries, providing a steady supply of omega-3 fatty acids, specifically EPA and DHA, known for their benefits to heart and brain health. Popular fatty fish include:

Salmon: Often enjoyed raw in sashimi or sushi, or grilled simply.
Mackerel (saba): Frequently grilled or simmered, a staple rich in omega-3s.
Sardines (iwashi): Eaten fresh or dried, they are a powerful, budget-friendly source of healthy fats.
Tuna (maguro): Found in various forms, from sashimi to cooked dishes.
Eel (unagi): A prized delicacy often grilled with a sweet soy-based sauce.

Plant-Based Sources

Beyond seafood, healthy fats are integrated through plant-based foods, including:

Soy products: Tofu and natto are common sources of healthy fats and protein. Natto, fermented soybeans, is a particularly potent source of nutrients.
Nuts and Seeds: While not consumed in large quantities, sesame seeds are used extensively for flavor, providing healthy fats.
Avocado: Used increasingly in modern cuisine and some sushi rolls, avocado adds heart-healthy monounsaturated fat.

The Role of Cooking Oils in Japanese Cuisine

Traditional Japanese cooking methods, such as grilling (yakizakana) and steaming, require less oil. However, when oil is used, specific types are favored for their neutral flavor and high smoke points. The use of oil is typically restrained, with dashi (a fish and seaweed stock) often providing a flavor base instead of heavy fats.

Common Japanese Cooking Oils

Canola oil (sarada-abura): A neutral, modern staple used for general cooking and deep-frying (tempura).
Sesame oil: Both regular and roasted sesame oil are used. The roasted variety, with its strong nutty flavor, is typically used as a finishing oil or in marinades, not for high-heat cooking.
Rice bran oil (komeyu): Valued for its high smoke point and neutral flavor, it has become increasingly popular.
Soybean oil: Historically used alongside rapeseed oil for frying.

Traditional vs. Modern Fat Consumption

Fat intake in Japan has seen changes over the decades, reflecting a shift towards more Western influences. While traditional diets remain lower in fat, particularly animal fats, modern Japanese cuisine incorporates a wider range of ingredients and cooking techniques. Recent studies show that while overall fat consumption has increased slightly, the main sources still differ from typical Western diets, with monounsaturated fats (like oleic acid) representing the largest portion of daily fat intake.

This shift is partly due to the increased popularity of deep-fried dishes like tonkatsu, Western-style meals, and fusion cuisine that uses fats like butter. However, the core principles of fresh ingredients, minimal processing, and balanced meals still define the dietary pattern for many.

Comparison: Japanese vs. Western Fat Intake

The table below highlights the fundamental differences in fat sources between a traditional Japanese diet and a typical Western diet, which often explains the disparities in health outcomes.


Feature	Traditional Japanese Diet	Typical Western Diet
Primary Fat Source	Fish (omega-3), plant-based oils (canola, rice bran, sesame), soy foods	Red meat (saturated fat), dairy (butter, cheese), processed foods, deep-fried items
Saturated Fat	Lower consumption, especially from animal sources	Higher consumption from red meat, dairy, and processed foods
Omega-3s	High intake from fatty fish (EPA, DHA)	Lower intake, often needing supplementation
Cooking Oils	Neutral oils like canola and rice bran, flavored sesame oil	Wide variety, including vegetable oils, olive oil, and butter
Cooking Methods	Grilling, steaming, simmering, light frying	Frying, roasting, heavy sauces, abundant oil
Overall Health	Linked to longevity, lower obesity rates, reduced heart disease risk	Associated with higher rates of heart disease and obesity

Conclusion

The types of fats Japanese people eat are a crucial component of their overall healthy dietary pattern. By prioritizing omega-3 rich fish, using specific plant-based oils with a light touch, and relying on whole, minimally processed foods, the traditional Japanese diet offers a model for balanced fat consumption. While modern influences have introduced more diverse fats, the core principles of seeking out nutrient-dense, natural sources persist. Ultimately, the health benefits associated with the Japanese diet stem not from a single type of fat, but from a holistic, balanced approach that incorporates healthy fats from a variety of sources into daily meals. For more insights into the health aspects of the traditional Japanese diet, consult studies published in scientific journals. An example of such research linking omega-3 intake to health benefits in Japan is the study published in the Journal of the American College of Cardiology.

Frequently Asked Questions

Yes, the traditional Japanese diet is considered naturally low in total fat, especially saturated and processed fats, when compared to many Western diets.

Japanese people obtain their omega-3 fatty acids predominantly from their high consumption of fish and seafood, such as salmon, mackerel, and sardines.

Commonly used oils in Japanese kitchens include neutral oils like canola oil (sarada-abura) and rice bran oil, as well as toasted sesame oil for its distinct flavor.

No, traditional Japanese cuisine includes less meat and dairy than Western diets, resulting in a lower intake of saturated animal fats.

Dashi, a flavorful stock made from seaweed and fish flakes, is often used as a flavor base in Japanese cooking, reducing the need for heavy, fat-based sauces and excess oil.

Modern influences have led to a slight increase in fat consumption, with more Western-style dishes and ingredients like butter becoming more common, though overall patterns remain healthier than typical Western diets.

Yes, fats found in soy products like tofu and natto are considered healthy, contributing to a balanced intake of plant-based fats within the Japanese diet.

'Visible' fats are added oils, while 'invisible' fats are those naturally occurring in ingredients like fish and soy products. Japanese people get most of their fats from these 'invisible' sources.