The Ultimate Guide to Japanese Healthy Snacks: My Top 10 Must-Buys

From childhood favorites to wellness essentials, here’s what I never leave Japan without.

You probably know already that I love Japanese food.

I was born and raised in Japan, but I’ve spent six years abroad for medical school, so I know exactly how it feels when you start missing Japanese flavors.

So today, I want to share something very straightforward: the snacks I always buy before leaving Japan. This is my personal suitcase checklist — very real, very personal.

I’ve written the Japanese names for each snack so that if you can’t find them in the store, you can simply show the staff. They’ll know what you’re looking for.

This time the theme is healthy snacks. The first 5 are free, and my top 5 favorites are for paid subscribers only.

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10. アーモンド小魚 (Almond + Small Dried Fish)

Source: Hiroya Almond Fish

This snack is pure nostalgia for me. Crunchy roasted almonds mixed with tiny dried fish — salty, nutty, and slightly sweet at times. I love it because it feels like eating something healthy while snacking, especially since it’s rich in protein and calcium. Even now, I often grab the small packs when I’m on the go, and I never feel guilty about it.

9. うめかむ昆布 (Ume-Kombu Snack)

Source: Ueda Combu

Chewy kombu seaweed with a plum (ume) flavor. It’s salty, sour, and umami-packed at the same time. I love the contrast between the deep ocean taste of kombu and the refreshing tartness of plum. Whenever I want something to nibble on without reaching for chips, this is my choice.

8. こんにゃくゼリー (Konnyaku Jelly)

Source: Mannan Life

Made from konjac root, this jelly is bouncy, refreshing, and surprisingly filling. When I was abroad, I really missed this texture — it’s so Japanese. It’s low in calories, high in fiber, and feels more like a fun treat than a health food. I usually carry one in my bag when traveling inside Japan, they have a lot of variety of flavors.

7. 東京たまご ごまたまご (Tokyo Tamago Goma Tamago)

Source: Ginza Tamaya

This one is a little different from the rest since it’s more of a proper souvenir. It’s a soft sponge cake filled with rich sesame paste and covered in chocolate. You usually find it in Shinkansen stations or airports, not regular supermarkets. The balance of sweet and nutty makes it elegant and “Tokyo-like” — I always think of it as a gift for friends abroad.

6. 青汁 (Aojiru – Green Vegetable Powder)

Source: Sugi Pharmacy

My daily routine. Especially the “極み緑寶青汁” from Sugi Pharmacy, which I think is one of the best. Unlike green smoothies abroad, this tastes closer to Japanese tea — refreshing, slightly bitter, but very grounding. In winter, I drink it hot; in summer, I mix it with soy milk. When I was living abroad and couldn’t eat fresh vegetables every day, this was my lifesaver.

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👉 From here, we’re moving into my Top 5 snacks (No.5 to No.1). These are the ones I can’t leave Japan without — but they’re available exclusively for paid subscribers.

If you’re curious about my absolute favorites, I recommend upgrading!

I’ll also be writing follow-ups in this same style — not only about snacks but also my top seasonings, and some convenient goods that I always bring back. Each time, the top 5 will be reserved for paid readers, so if you’re interested in a true insider guide, paid will be worth it.

Even if you don’t upgrade this time, I’d love to hear from you:
👉 Which of these snacks caught your interest?
👉 Or, if you’ve been to Japan before, what Japanese snack did you love?