3 Healthy Japanese Snacks I Always Bring from Japan
- Atsuko
- Aug 31
- 4 min read
I go back to Japan to see my family and friends three times a year. There are several foods I always bring back from Japan.
Overall, I’m so grateful that I’ve been healthy without any serious health issues so far in my life. I’m pretty sure it’s partly thanks to these foods.
Today, I’d like to share 3 healthy Japanese snacks that are perfect for everyday life.
If you’re traveling to Japan and have time to visit a supermarket, try looking for these snacks. If not, don’t worry — they’re often available at Japanese supermarkets overseas or even online.
So check them out!
Niboshi: Dried Small Sardines
Niboshi (dried small sardines) is a traditional Japanese food packed with nutrients and loved for its rich umami flavor. It’s usually used in miso soup or other Japanese dishes for making broth, but you can also eat it as a snack.
Health Benefits of Niboshi
Rich in calcium 🦴 – Niboshi contains about 20 times more calcium than milk per 100 grams, making it an excellent choice for stronger bones and teeth.
Boosts calcium absorption 🌞 – It also provides vitamin D, which helps your body absorb calcium more efficiently.
Supports brain health 🧠 – Niboshi is high in DHA and EPA, essential omega-3 fatty acids that improve memory, focus, and cognitive functions.
Prevents anemia 💪 – With a good amount of iron, niboshi helps maintain healthy red blood cells and energy levels.
High-protein, low-sugar snack ✨ – Packed with protein and naturally free from added sugar, niboshi is a nutritious, guilt-free snack for any time of the day.
Tip: When you buy niboshi, choose a variety that isn’t too salty — it tastes better and helps you avoid consuming too much salt.
Genmai Mochi: Brown-Rice Mochi
Mochi is a rice cake made of steamed sticky rice. There are lots of sweet versions using mochi, but the original one isn’t sweet. We usually eat it to celebrate the New Year.
The one I usually bring from Japan is made of brown rice, so it contains more vitamins and minerals than regular mochi.
How to eat genmai mochi: Grill it in a toaster for about 4–5 minutes at around 200 °C. Eat it while it’s warm — once it gets cold, it becomes hard and difficult to eat.
Benefits of Genmai Mochi
Cooks faster than brown rice ⏱️ – Unlike regular brown rice, genmai mochi takes much less time to prepare, making it perfect for busy days.
Lower GI than white rice 🍚 – The glycemic index (GI) of brown rice is lower than that of white rice, which means it raises blood sugar levels more slowly and keeps you fuller for longer.
Packed with nutrients 💪 – Genmai mochi is rich in vitamins B2 and B6, dietary fiber, minerals (like magnesium and iron), and antioxidants that help protect your cells from damage.
Supports gut health 🌿 – The dietary fiber in brown rice improves digestion and maintains a healthy gut environment, which can also boost overall immunity.
Great for sustained energy ⚡ – With its complex carbohydrates and fiber, genmai mochi provides a steady release of energy — perfect for starting the day or powering through afternoon slumps.
Enjoying genmai mochi is an easy, tasty way to get the benefits of brown rice while saving time in the kitchen.
Hoshi Imo: Dried Sweet Potato
Hoshi imo — Japanese dried sweet potato — is one of my favorite snacks. It’s naturally sweet and chewy, but also packed with nutrients.
Best season: The best season for hoshi imo is winter, when sweet potatoes are at their sweetest after being harvested and stored.
It’s so naturally sweet that I have to be careful not to eat too much — once I start, it’s hard to stop.
Hoshi imo is made by boiling or steaming sweet potatoes and then drying them.
Benefits of Hoshi Imo 🍠
Rich in dietary fiber 🌿 – Hoshi imo contains plenty of dietary fiber, which helps prevent constipation, supports digestion, and promotes a healthy gut environment.
Loaded with vitamins and minerals 💪 – It provides vitamins A, B-complex, and C, as well as potassium, which helps regulate blood pressure and supports overall wellness.
Low-fat and naturally sweet ✨ – Unlike many processed snacks, hoshi imo is naturally sweet with no added sugar or artificial ingredients, making it a guilt-free choice.
Energy boost without a sugar crash ⚡ – The complex carbohydrates in dried sweet potatoes release energy gradually, helping you stay active and focused for longer.
And above all — it’s simply delicious! Its natural sweetness and chewy texture make hoshi imo a perfect healthy snack that satisfies both your body and your taste buds.
Final Thoughts
I truly recommend these snacks from the bottom of my heart.
Chocolate or cookies can give you a quick energy boost, but sometimes it’s nice to choose healthier options like these.
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