Japanese cuisine is renowned for its health benefits, contributing to Japan's longevity and low obesity rates. While sushi and ramen have global popularity, some of the most nutritious Japanese foods remain unknown—or avoided—due to unusual appearance, texture, or preparation.
These traditional foods are nutritional powerhouses that have sustained Japanese health for centuries. Let's explore ten misunderstood delicacies and why they deserve a second look.
1. Natto (Fermented Soybeans)
These fermented soybeans develop sticky, slimy strands and emit a pungent odor similar to aged cheese. Despite the challenging presentation, natto is loaded with probiotics for digestive health, vitamin K2 for bone strength, complete protein (18g per 100g), and nattokinase enzyme for cardiovascular support.
2. Shiokara (Fermented Seafood Innards)
Fermented squid or fish guts in salty paste sounds unappealing, but this delicacy offers concentrated protein, omega-3 fatty acids, and natural umami compounds. Fermentation improves digestibility and creates beneficial compounds for gut health.
3. Uni (Sea Urchin)
Sea urchin gonads have a bright orange color and custard-like texture that overwhelms newcomers. However, uni is rich in omega-3 fatty acids (EPA and DHA), zinc for immune function, easily digestible protein, and vitamins A and E for antioxidant protection.
4. Namako (Sea Cucumber)
The rubbery, gelatinous texture feels alien, but sea cucumber provides high protein with minimal calories—perfect for weight management. It contains chondroitin sulfate for joint support, anti-inflammatory compounds, and essential minerals including calcium, magnesium, and iron.
5. Mentaiko (Spicy Cod Roe)
Bright pink fish eggs with popping texture might be disconcerting, but mentaiko packs impressive nutrition: high-quality protein, excellent vitamin B12 for nerve function, omega-3 fatty acids, and selenium as an important antioxidant mineral.
6. Horumon (Organ Meats)
Grilled intestines, liver, and heart represent challenging textures, but organ meats are exceptionally nutrient-dense. They provide highly bioavailable heme iron, B vitamin complex (especially B12 and folate), CoQ10 from heart tissue, and choline for brain and liver health—all in higher concentrations than muscle meat.
7. Shirako (Fish Sperm Sacs)
Creamy white fish milt is conceptually challenging but remarkably nutritious. This protein-rich food provides essential amino acids, B vitamins (particularly B12), and remains low in fat despite its creamy texture. It also contains nucleic acids that may support cellular health.
8. Mozuku (Brown Seaweed)
Slippery, stringy seaweed in vinegar has unusual texture but exceptional benefits. Mozuku contains fucoidan—studied for immune support and potential anti-cancer properties—plus minerals like iodine, calcium, and iron. It's nearly zero calories while providing prebiotic fiber for gut health.
9. Funazushi (Fermented Carp)
One of Japan's oldest fermented foods, funazushi undergoes months or years of fermentation, creating an overwhelming cheese-like smell. This acquired taste offers exceptional probiotic content, omega-3 fatty acids, enhanced bioavailability through fermentation, and active enzymes from the living food culture.
10. Basashi (Raw Horse Meat)
Raw horse meat challenges Western cultural norms, but it's extremely lean—lower in fat than beef, chicken, or pork. Basashi provides high iron content (beneficial for deficiency), complete protein with all essential amino acids, natural glycogen for slight sweetness, and fewer calories than other red meats.
The Cultural Philosophy Behind These Foods
These foods embody "mottainai" (もったいない)—regret over waste—leading to nose-to-tail and root-to-stem culinary traditions that maximize nutrition while minimizing waste. Fermentation, common among these foods, has preserved and enhanced nutrition in Japanese cuisine for centuries, contributing to gut health and overall wellbeing.
How to Approach These Foods
- Start mild: Try mentaiko or uni before progressing to natto or funazushi
- Context matters: These foods are traditionally served with rice or complementary seasonings
- Visit authentic restaurants: Experienced chefs prepare these items most appealingly
- Keep an open mind: Many acquired tastes become favorites with repeated exposure
Conclusion: Nutrition Beyond Comfort Zones
These foods challenge Western norms but represent some of the most nutrient-dense options in Japanese cuisine. From probiotic-rich fermented foods to protein-dense organ meats and seafood delicacies, these traditions have sustained Japanese health for generations.
Our definitions of "appetizing" are culturally learned. These ten foods remind us that some of the world's healthiest options exist outside our comfort zones—offering a window into culinary traditions that prioritize nutrition, sustainability, and respect for ingredients, even when they make us squirm at first glance.
