Upon entering a konbini (convenience store) in Japan, it’s easy to think that this is the last place you’d find something healthy to eat.
Traversing the narrow aisles with endless varieties of packaged snacks, sweets and drinks, many of my patients or friends who come to visit tell me that they become overwhelmed at the vast selection of food. Throw in a language barrier or an unfamiliarity with Japanese cuisine and it can feel impossible to know which snacks are the most nutritious.
As a Tokyo-based registered dietitian, I also remember feeling overwhelmed the first time I set foot in a convenience store as well as surprised when I realized how many healthy options were available. Whether you need to fuel up between meetings, grab a bite while traveling or feed the kids after school, below are a few of my most recommended healthy snacks from Japanese convenience stores.
High protein snacks
Soybeans are a great source of soy protein, which makes them perfect for plant-based folks seeking higher protein snacks. Photo: masa44/iStock
Greek yogurt (top) contains more protein than regular yogurt. Photo: Victoria Lindsay
If you find that your snacks need more staying power, opt for a snack higher in protein. Research has shown that foods high in protein may promote greater satiety, meaning that eating these foods can keep you feeling full for longer periods of time compared to foods low in protein. Examples include:
- Edamame. Soybeans beans are a great source of soy protein, which makes them perfect for plant-based folks seeking higher protein snacks. You can pick up these pods in the refrigerated section.
- Eggs. However you prefer your eggs, the convenience store has you covered. Look for hard-boiled, soft-boiled and tamagoyaki (Japanese egg omelet) options. Eggs are also high in choline, a nutrient important for brain health.
- Protein bars. Due to a rise in popularity, there are more options than ever for those looking for a protein bar. KIND protein bars and Strong Bars are my current top picks.
- Jerky. While beef jerky is most common, chicken and salmon jerky are becoming more widely available and are good choices for those abstaining from red meat.
- Tofu sticks. Found in the refrigerated section, these are available in multiple flavors ranging from sweet to savory.
- Greek yogurt. Due to the use of a special straining process, Greek yogurt is made into a thicker consistency that contains more protein compared to regular yogurt. Convenience stores frequently stock Greek yogurt cups in the refrigerated section in both plain and fruit flavored.
High fiber snacks
Almonds and mixed nuts contain both fiber and protein. Photo: Highwaystarz-Photography/iStock
Like protein, fiber can also increase satiety levels, which is important when you’re trying to keep hunger at bay until your next meal. And if that wasn’t enough, fiber has numerous other health benefits, such as supporting optimal digestion and elimination. This can be extra important while traveling as constipation tends to plague many visitors on holiday. To keep things regular and support your gut health, try one of the options below.
Most convenience stores carry a wide range of salads. Photo: Victoria Lindsay
- Fruit. Packed with not only fiber but vitamins A and C, fruit is a great choice for a healthy snack. Bananas, pineapple and apple slices are usually available, with other fruits being offered when in season. To avoid added sugar, try choosing whole or cut-up fruit without any added syrup or jelly.
- Salads. Most convenience stores carry a wide range of salads, from leafy green varieties to small cups with cucumber, bean sprouts, seaweed, kimchi and more.
- Nuts. From almonds to mixed nuts, choose these if you’re seeking a snack that contains both fiber and protein.
Snacks for kids
If you think your child doesn’t like vegetables, then try giving them a snack cup offered at most Japanese convenience stores. Photo: solidcolours/iStock
The next time your child asks for something to eat in the convenience store, try one of the following options for a nutrient-dense snack that will also satisfy young tastebuds.
- Raw veggies and dip snack cup. If you think your child doesn’t like vegetables, then try giving them this snack cup. While raw veggies may not win too many kids over on their own, the miso mayo dip has converted many a vegetable avoider into a fan. And before you think it’s only for kids, know that many adults love it too!
- Fruit and vegetable smoothies. If your child prefers sugary sodas or sweet drinks, try serving a fruit and vegetable smoothie instead. Simply select your smoothie from the freezer and blend it after purchase for a quick and antioxidant-rich drink that kids enjoy.
- Cheese sticks. If there’s one thing I’ve learned as a dietitian who works with children, it’s this: kids really love cheese. This is good news, as cheese is a great source of both calcium and protein, making it a wise choice for hungry kids. Convenience stores will typically have a few different kinds of cheese sticks, so make sure to opt for the plain option as some flavors like the smoked cheese varieties may not be as child friendly.
- Calbee Miino Snacks. Made from broad beans, this crispy snack is higher in protein and fiber compared to regular potato chips and tastes just as good. These are perfect for parents who are trying to grab a crowd-pleasing snack to feed their child’s friends before they come over - not that I’d know from experience or anything!
While it can be fun to occasionally indulge in less nutritious convenience store food, it’s a good idea to add in more healthful snacks for balance. The next time you find yourself reaching for a snack, remember the above suggestions to help satisfy your cravings while still honoring your health and well-being. Here’s to exploring new foods and turning the convenience store into your healthy eating ally!
Victoria Lindsay, MS, RD is a registered dietitian and nutrition consultant working at Tokyo Medical & Surgical Clinic and her Tokyo-based private practice. To get in touch, please visit https://www.victorialindsayrd.com/.
© Japan Today
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18 Comments
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Moonraker
In short, on the whole the less processed the better. Not sure how much actual cheese is in those cheese sticks. Cheese always seems to be padded with cellulose, which only termites (or the bacteria in their gut) digest.
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virusrex
Cheese always seems to be padded with cellulose, which only termites (or the bacteria in their gut) digest.
Cellulose can be a big part of dietary fiber, and not being digestible by humans is not by itself something negative. I can even be a positive thing.
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Moonraker
Yeah, you can be a positive thing, I get that, virusrex. In case I need to make myself clearer, "padded" is the issue, but give me a 2 by 4 to chew on while I wait. Given that domestic cheese products are expensive and mostly poor quality and quality imported cheese is expensive and most importers can get away with selling the worst from overseas as a special product anyway and perfectly good cheese is turned into processed cheese to make it go further, do you suppose they are pumping the cheese with cellulose for added fibre and our health? Or to adulterate a product and make it go further for people who don't know much difference anyway?
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wallace
Edamame, mixed unsalted nuts, crackers, digestive cookies, fruit, raw veggies, whole wheat bread, Onigiri.
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tora
There is no such thing as a healthy snack. And the stuff combinis sell is not food.
-14(+1/-15)
wallace
Rice crackers.
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virusrex
perfectly good cheese is turned into processed cheese to make it go further
Which will continue as long as the people that consume the product think the decrease of quality do not outweigh the decrease in price, many don't even notice the difference. The same happens with everything else, some people will only buy "100% juice" others the "10% Juice" that is much cheaper. As long as the padding is done with things that are at least inert that is simply supply and demand, the people that like to consume this kind of cheese consider it a perfectly good product as well.
Your criticism is as justified as someone else saying only a very specific variety of cheese, produced in a very specific location during a very specific period of time is actually cheese, and everything else is just a bad pretext that people consume because they do not know better.
There is no such thing as a healthy snack. And the stuff combinis sell is not food.
The artcile make very good arguments about the value of the snacks presented, and a snack can be a healthy thing as well, what arguments do you have against the information presented? a lot of things sold in the convenience stores are also offered on supermarkets is your personal opinion that nothing people eat in cities is actually food?
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garypen
I like somewhat firmer yogurt, as opposed to the runny stuff. But, I hate Greek yogurt. It reminds me of the white paste they used to use in elementary schools when I was a kid.
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Strangerland
When I'm staying in a hotel in Japan, I usually get salads, fruit and yogurt from the convenience stores. It's a cheap, healthy breakfast and often they have eating areas in the stores even.
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kohakuebisu
I like Greek yoghurt, its super creamy without the calories, but Aikos brand is way too sweet.
I think cellulose is added to shredded cheese to stop it lumping, or in the case of cheese sticks, to make em stringy. It acts as a lubricant.
Since it does not mention sodium, I like this article. I think the Japanese diet is proof that you shouldn't care so much about sodium. The way to eat edamame is to cover them in salt.
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Elvis is here
I don't do the コンビニ . Don't need to. We have perfectly good supermarkets at hand that we visit on the weekend.
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Moonraker
It seems like Americans like cellulose in their cheese too. What is called Parmesan over there seems full of it. At least the origin of this adulteration may have become clearer. How much is needed for "texture" and how much is filler seems to be a legitimate question.
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falseflagsteve
Good to see an ahí le here that promotes eating in a healthier manner rather than highly processed muck.
I mostly get me grub from other places rather than konbini’s. Úsually only happens when I’m out cycling with my son and partner and we might have a naughty treat like fried chicken, lol.
-4(+3/-7)
Raw Beer
I mostly get me grub from other places rather than konbini’s. Úsually only happens when I’m out cycling with my son and partner and we might have a naughty treat like fried chicken, lol.
Yeah, I also occasionally get a Famichiki, though I suspect they're not using a healthy oil...
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Elvis is here
we might have a naughty treat like fried chicken
That's the biggest junk food in the place.
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BertieWooster
Themass produced "dairy" products in konbini arepure garbage. The"yogurt" isa chemical concoction made fromwhey,emulsifiers, flavouring agents, preservatives andsucrose. Thecheese isan insult tocheese. Youcanbuy thesame products in supermarkets, withtheonly advantage that they arecheaper. If youwant yogurt, make yourown. It'snot difficult andthere areartisan cheesemakers in Japanwho do make somedecent cheeses.
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Entuojo
I don't do the コンビニ . Don't need to. We have perfectly good supermarkets at hand that we visit on the weekend.
Good to know.
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