What is the healthiest Japanese food to eat?

October 5, 2025 •

3 min read

According to a 2016 study in the BMJ, those who followed traditional Japanese dietary guidelines had a lower risk of premature death from heart disease or stroke. This article will delve into what is the healthiest Japanese food to eat, examining key dishes and ingredients that contribute to the cuisine's longevity-boosting reputation.

Quick Summary

Traditional Japanese cuisine is revered for its health benefits, emphasizing minimally processed foods, seafood, and vegetables. Key dishes like sashimi, miso soup, and natto are packed with beneficial nutrients such as omega-3 fatty acids, probiotics, and antioxidants. Portion control and balanced meals further contribute to the diet's positive health outcomes.

Key Points

Sashimi is low-carb and high in omega-3s: Sliced raw fish like salmon and tuna provides pure protein and healthy fats with minimal calories.
Fermented foods boost gut health: Miso soup and natto are rich in probiotics, which aid digestion and support a healthy immune system.
Edamame is a protein-packed snack: These young soybeans offer a complete plant-based protein and are an excellent source of fiber.
Seaweed is rich in minerals: Nori and wakame contain iodine, fiber, and vitamins, crucial for thyroid function and digestive health.
Cooking methods are simple and clean: Traditional Japanese cuisine favors grilling, steaming, and simmering, which avoids excess fats and preserves nutrients.
Portion control is key to a healthy diet: The practice of eating until 80% full, known as hara hachi bun me, helps prevent overeating.

Why Japanese Cuisine is a Beacon of Health

Japanese cuisine, known as washoku, is celebrated globally for its balanced and nutritious approach to eating. The core philosophy centers on fresh, seasonal, and minimally processed ingredients, served in small, varied portions. This approach is linked to Japan's impressive longevity and low rates of chronic diseases. A traditional meal often follows the ichiju-sansai principle: one soup and three side dishes, served with rice. This structure naturally promotes variety and moderation.

The Healthiest Dishes to Explore

Sashimi: Often considered the pinnacle of healthy Japanese food, sashimi consists of thinly sliced, high-quality raw fish. Rich in lean protein and heart-healthy omega-3 fatty acids, it contains no carbs and minimal calories. Popular choices include salmon (sake), tuna (maguro), and mackerel (saba).
Miso Soup: A daily staple in Japan, miso soup is made from fermented soybean paste (miso) and dashi broth, often with tofu, seaweed, and scallions. This fermented food is an excellent source of probiotics for gut health, along with antioxidants and important minerals. Be mindful of its sodium content by opting for a lighter version or consuming in moderation.
Natto: This traditional fermented soybean dish is a powerful superfood. Despite its strong smell and sticky texture, natto is exceptionally high in probiotics, protein, and vitamin K2, which is crucial for bone health. It is often served over rice with soy sauce and mustard.
Edamame: These young, steamed soybeans are a simple yet satisfying snack or appetizer. Edamame is a complete plant-based protein, providing all nine essential amino acids. They are also high in fiber, low in fat, and a great source of iron.
Seaweed Salad (Wakame): Seaweed varieties like wakame are nutritional powerhouses, loaded with iodine, fiber, vitamins, and minerals. The fiber in seaweed acts as a prebiotic, feeding healthy gut bacteria. These salads offer a low-calorie, nutrient-dense boost to any meal.

The Role of Fermentation and Gut Health

Fermented foods are a cornerstone of the healthiest Japanese diet. In addition to miso and natto, pickled vegetables, known as tsukemono, also contribute to a healthy gut microbiome. The fermentation process enhances the bioavailability of nutrients and promotes a healthy balance of beneficial gut bacteria, aiding digestion and immune function. Regular intake of these probiotic-rich foods is believed to contribute to overall well-being and a stronger immune system.

Cooking Techniques and Portion Control

Japanese cooking techniques often prioritize steaming, simmering, and grilling over deep-frying and heavy sauces. This helps retain nutrients and reduces the need for added fats and oils. For instance, grilled fish (yakizakana) is a lean, protein-packed choice. Furthermore, the Japanese cultural practice of hara hachi bun me, or eating until 80% full, encourages mindful eating and helps prevent overconsumption, contributing to lower rates of obesity.

Comparison Table: Healthy vs. Less-Healthy Japanese Options


Feature	Healthier Choices	Less-Healthy Choices
Dish	Sashimi, Edamame, Miso Soup, Grilled Fish	Tempura, Heavy Sauced Donburi, Fried Katsu, Gyoza (fried)
Cooking Method	Steamed, grilled, raw, simmered	Deep-fried, heavily sauced, pan-fried
Ingredients	Fresh fish, vegetables, tofu, seaweed	White rice (excess), tempura batter, mayo-based sauces
Nutrients	Omega-3s, probiotics, fiber, vitamins	High in refined carbs, saturated fat, sodium
Calories	Naturally lower per serving	Significantly higher, especially with rich fillings

The Japanese Secret to a Healthy Diet

The key to a healthy Japanese diet is not a single superfood, but rather the holistic approach to eating. It emphasizes balance, variety, and fresh, whole ingredients. By focusing on fatty fish for omega-3s, fermented foods for gut health, and plenty of vegetables and seaweed for fiber and minerals, it creates a powerful nutritional synergy. This philosophy of mindful eating, combined with a cuisine rich in anti-inflammatory compounds and antioxidants, provides a blueprint for a healthier lifestyle.

Conclusion: Adopting Healthy Japanese Principles

While many people associate Japanese food with sushi, the true health benefits come from a broader culinary tradition focused on fresh, unprocessed, and balanced meals. To eat in the healthiest Japanese way, prioritize dishes like sashimi, miso soup, and edamame, and embrace cooking methods like grilling and steaming. By focusing on balance and moderation, you can incorporate the best aspects of this renowned cuisine into your own diet. For authentic Japanese ingredients to start your journey, consider visiting a specialty store or online grocer like Japan Centre, a trusted source for high-quality, traditional products.

Frequently Asked Questions

No, not all sushi is equally healthy. While sashimi and simple nigiri with fresh fish are excellent, Americanized specialty rolls often contain high-calorie additions like tempura, cream cheese, and mayonnaise-based sauces. Always opt for simple, fresh rolls for the healthiest option.

Traditional, low-sodium ramen and udon soups with vegetable-based broths can be healthy. However, many restaurant versions are high in sodium and fat. Choosing soba noodles, made from buckwheat, is often a healthier, higher-fiber alternative.

Japanese cuisine is considered healthy due to its emphasis on fresh, seasonal ingredients, minimal processing, and balanced meals rich in fish, vegetables, and fermented foods. This dietary pattern promotes longevity, better gut health, and a lower risk of chronic diseases.

Sashimi is arguably the lowest-calorie option, as it consists of pure raw fish without rice. Other great low-calorie choices include edamame, miso soup, and cucumber or seaweed salads.

Yes, traditional Japanese food can be highly effective for weight loss due to its low-calorie, nutrient-dense, and portion-controlled nature. Emphasizing fresh fish, vegetables, and tofu while minimizing fried items and heavy sauces is key.

Natto is a traditional Japanese food made from fermented soybeans, known for its unique sticky texture and pungent aroma. It is exceptionally healthy because it is loaded with probiotics, plant-based protein, and vitamin K2, which promotes strong bones.

While soy sauce is a key ingredient in Japanese cooking, it is high in sodium. To minimize sodium intake, you can opt for low-sodium soy sauce or use it sparingly. The key is moderation.