Healthy Japanese Food: Low-Calorie Dishes That You Should Eat More Of!

Many people look for advice on healthy food and diets from countries where overweight people are rare. This is natural because healthy food and diets are becoming more popular. In Japan, most people are small-framed or fit. Obesity doesn’t seem to be as bad here as in many western countries. There are a lot of things that make this happen.

Some people think that the Japanese people’s genetics are to blame for the country’s efforts to stop people from getting fat. However, the healthiest Japanese food they eat every day is probably the main reason. This may surprise some people. So, what do you think about the ramen bowls that they eat, right? What about all the takoyaki balls kids eat after school every day? All the crepes they eat?

One of the best places to get ramen is in Tokyo. It turns out that these high-calorie food items are usually only eaten “once in a while,” not “all the time.” The Japanese eat a lot of vegetables, pickled and fermented foods, seafood, and small amounts of rice daily. There aren’t any processed foods at all, which means there aren’t many calories and a lot of nutrition.


If you’re going to Japan, sashimi is probably one of the first things you’ll want to eat. Schools of fish are seen off the shores of Japan every day and brought right to the doors of restaurants and markets so they can serve and sell them. You will be amazed at how soft and tasty salmon sashimi that was caught just hours before tastes!

Did you know that sashimi is also very healthy? The Japanese diet doesn’t make people fat because it’s mostly fish, especially sashimi-style. As long as the food hasn’t been changed in any way, it has a lot of healthy nutrients and protein in it. There are many omega-3s, which are good fats that help with blood pressure, memory, and heart health. Most people know this because it’s a lot of them.

In Japan, you can get slices of raw fish and eat them on their own, or get them as part of kaizen-don, which is when they chop the raw fish into cubes and put them on top of sushi-rice. Often, you can add things like wasabi, seaweed salad, and roe to your food to make it tastier.


This well-known Japanese dish is one of the most potently healthy on the list. The smell of natto is so strong that it will shock people. There are stories about this all over the world. This might be true, but it doesn’t mean that it’s not one of the healthiest foods you can eat in Japan.

Natto is a dish created from fermented soybeans. It has a lot of nutrients, like vitamins K1 and K2. It also has a lot of protein and fiber. It helps your blood clot and your heart stay healthy. It’s usually eaten for breakfast on top of rice with soy sauce and green onions on top of it. However, if you’re in Japan, you’re more likely to see it at convenience stores or sushi restaurants, so you’ll likely see it.

Matcha Green Tea

Many people worldwide, not just in Japan, have long thought that green tea is essential for a healthy meal. As a replacement for coffee, many people enjoy the naturally caffeine-rich drink. It also helps to calm people down. As it turns out, green tea is also a good source of antioxidants and vitamins.

This green tea, called matcha, has all the health benefits of green tea and more. There are more antioxidants because it’s made with the whole tea leaf. People on a diet tend to drink a lot of green tea because it can also help them lose weight. You can buy three excellent Matcha tea sets if you want to make them at home.


Edamame soya beans are the green bean starters you sometimes see in Japanese restaurants, like izakayas. They’re delicious, and they’re made with soy. It doesn’t matter that the dish is Japanese because it’s now served worldwide at classy Japanese and Asian restaurants.

Edamame beans are just fresh soya beans that have been lightly blanched in salty water and served in their pods. Eat them warm or cold. Edamame is a valuable protein, fiber, omega-3, zinc, and vitamin C source. It’s one of the nicely Japanese snacks you can eat in the summer with your Japanese beer!


Many types of seaweed can be eaten. They use nori sheets to wrap sushi, soft flakes in miso soup, or fresh seaweed salad at the market. We’re sure that it will be a hit no matter how you eat seaweed. Because of its flexible shape and mild taste and smell, it can be used in almost anything. It also has a lot of minerals, like zinc and iodine, which are suitable for your thyroid. It also has magnesium and calcium, vitamins B12 and K, and fiber.

Miso Soup

Most people have had a small bowl of miso soup at some point. This heart-warming soup is served as a side at many Japanese restaurants in Japan and worldwide. It is also periodically served as a main dish.vThe taste is unique but not too strong, making it a favorite.

Miso soup has a lot of nutrients, but some people don’t know how many. It’s created from soybeans that have been fermented. It’s full of enzymes, antioxidants, amino acids, and vitamins to the core. It’s thought that if you drink a lot of water, you can lower your cholesterol, boost your immune system, and even improve your skin!


It is an Asian superfood that can be found worldwide, but no one does it like the Japanese. Tofu has been a staple of the Japanese diet for a long time. It’s used in many different dishes, both old and new. It comes in many other forms, from silken tofu to chunks of fried tofu that are a bit crispy.

You will see tofu in miso soup, agedashi tofu, and you, a simple silken tofu dish simmered in hot water, most often. If you don’t like to eat meat, you can utilize tofu instead. It’s the best choice for vegans and vegetarians in Japan and worldwide. A dieting person would also like that it’s low in calories, which is a good thing if they are.

Soba Noodles

People who like ramen bowls or udon have eaten their fair share. So, have you given soba noodles a fair chance yet? This noodle dish isn’t as well known as the one above, but it’s still delicious and a healthier option. Soba noodles are different from ramen and udon noodles because they are made with buckwheat. Buckwheat is known worldwide for its health benefits, including more protein, fiber, and B vitamins than regular grains.

One of the primary sources of potassium and amino acids is also a banana
You can find many hot and cold soba noodle restaurants across Japan. Some specialize in hot soba, while others only make cold ones. It can be served in a single bowl, or it can be dry and come with many different side dishes and a sauce.