Nutrition facts for 2,040 Japanese foods, searchable by nutrient
This site publishes the nutrient content of 2,040 Japanese foods, taken from the Standard Tables of Food Composition in Japan (MEXT). You can look up a single food, rank foods by any of 18 nutrients, compare several foods side by side on a radar chart, and follow each nutrient through to the PubMed literature. Every figure below is read straight from the database — nothing on this page is written by hand.
Rankings by goal
Each list is simply the foods highest in the nutrient named under the heading, per 100g. Dried goods, seasonings and supplements are excluded so the ranking reflects what people actually eat.
Diet
Ranked by dietary fiber
- 1. Wheat bran42.8g
- 2. All-Bran cereal28.0g
- 3. Shimarakkyo (raw)21.0g
Fatigue recovery
Ranked by vitamin B1
- 1. Pork tenderloin (grilled)1.32mg
- 2. Pork tenderloin (lean, raw)1.32mg
- 3. Oat bran1.17mg
Skin health
Ranked by vitamin C
- 1. Acerola (raw)1700mg
- 2. Acerola juice1300mg
- 3. Sea buckthorn berry (raw)695mg
All 18 nutrients
Each nutrient page covers what it does in the body, what happens when you run short, what happens when you take too much, the foods highest in it, and links to the PubMed literature.
Builds and maintains muscle / Supports immune function
Recommended daily intake: 60g
An efficient energy source / Forms the structure of cell membranes
Recommended daily intake: 55g
The brain's only energy source (glucose) / Fuels muscle activity
Recommended daily intake: 300g
Powerful antioxidant activity / Supports collagen synthesis
Recommended daily intake: 100mg
Carries oxygen (helps build hemoglobin) / Supports energy metabolism
Recommended daily intake: 7.5mg
Building and maintaining bones and teeth / Supporting normal muscle contraction
Recommended daily intake: 700mg
Supports a healthy gut environment / Helps slow the rise in blood sugar after meals
Recommended daily intake: 21g
Supports vision, including night vision / Helps maintain healthy skin and mucous membranes
Recommended daily intake: 850μg
Promotes calcium absorption / Supports healthy bones
Recommended daily intake: 8.5μg
Supports immune function / Helps maintain taste perception
Recommended daily intake: 10mg
Supports carbohydrate metabolism / Helps maintain nerve function
Recommended daily intake: 1.3mg
Energy metabolism / Maintains healthy skin and mucous membranes
Recommended daily intake: 1.5mg
Amino acid metabolism / Neurotransmitter synthesis
Recommended daily intake: 1.3mg
Supports red blood cell formation / Aids DNA synthesis
Recommended daily intake: 2.4μg
Supports DNA synthesis and cell division / May help prevent neural tube defects in the developing fetus
Recommended daily intake: 240μg
Antioxidant activity / Protects cell membranes
Recommended daily intake: 6.5mg
Helps regulate blood pressure (by promoting sodium excretion) / Supports normal muscle contraction
Recommended daily intake: 2500mg
Activating enzyme reactions / Supporting muscle and nerve function
Recommended daily intake: 340mg
A sample of the foods in the database
48 foods picked across every category. Figures are per 100g.
| Food | Category | Energy | Protein |
|---|---|---|---|
| Oden konnyaku | Potatoes & Starches | 7 kcal | 0.1 g |
| Sweet potato (raw) | Potatoes & Starches | 134 kcal | 1.2 g |
| Purple sweet potato (raw) | Potatoes & Starches | 133 kcal | 1.2 g |
| Matsutake mushroom (raw) | Mushrooms | 23.0 kcal | 2 g |
| Prosecco | Alcoholic Drinks | 80.0 kcal | 0.1 g |
| Silken tofu packed | Convenience Store Foods | 56.0 kcal | 4.9 g |
| Baby food chicken vegetables 9m | Baby Food | 60.0 kcal | 3.5 g |
| Retort curry mild | Retort Pouch Foods | 110 kcal | 4 g |
| Buffalo wings | World Cuisine | 285 kcal | 18.0 g |
| Roquefort cheese | Dairy | 369 kcal | 21.5 g |
| Care food soft beef | Nursing-Care Foods | 130 kcal | 9 g |
| Frozen cheese tart | Frozen Foods | 320 kcal | 6 g |
| Boiled egg | Eggs | 151 kcal | 12.9 g |
| Grape juice (from concentrate) | Beverages (Luxury) | 55.0 kcal | 0.3 g |
| Miso soup with naga negi | Deli & Side Dishes | 22.0 kcal | 1.6 g |
| Dried cranberries | Fruits | 308 kcal | 0.1 g |
| Maple syrup | Sugars & Sweeteners | 266 kcal | 0 g |
| Honey | Sugars & Sweeteners | 294 kcal | 0.2 g |
| Peanut butter | Nuts & Seeds | 640 kcal | 25.4 g |
| French bread (baguette) | Grains | 279 kcal | 9.4 g |
| Beef rumen mino (boiled) | Meat | 182 kcal | 24.5 g |
| Yukimi daifuku | Snacks & Sweets | 250 kcal | 3 g |
| Kashiwa mochi (oak leaf rice cake) | Confectionery | 210 kcal | 4.5 g |
| Hijiki nimono (deli) | Seaweed | 55.0 kcal | 2.8 g |
| Tamagoyaki (rolled egg omelet) | Prepared Foods | 151 kcal | 11.2 g |
| Sundubu-jjigae (soft tofu stew) | Beans & Pulses | 55.0 kcal | 4 g |
| Tokachi butadon | Regional Japanese Cuisine | 220 kcal | 11.0 g |
| Tomato | Vegetables | 19.0 kcal | 0.7 g |
| Hibiscus tea | Beverages | 0 kcal | 0 g |
| Red wine | Beverages | 73.0 kcal | 0.2 g |
| Frog flounder/meita karei (raw) | Seafood | 95.0 kcal | 18.5 g |
| Dried sweet potato | Potatoes & Starches | 303 kcal | 3.1 g |
| Yamato yam (raw) | Potatoes & Starches | 123 kcal | 4.5 g |
| Bunashimeji mushroom (raw) | Mushrooms | 18.0 kcal | 2.7 g |
| Vodka straight | Alcoholic Drinks | 231 kcal | 0 g |
| Pizza bun | Convenience Store Foods | 250 kcal | 8 g |
| Baby food vegetable porridge 7m | Baby Food | 45.0 kcal | 1 g |
| Retort umegayu rice porridge | Retort Pouch Foods | 38.0 kcal | 0.7 g |
| Lobster roll | World Cuisine | 225 kcal | 13.0 g |
| Kefir | Dairy | 65.0 kcal | 3.3 g |
| Care food fish mousse | Nursing-Care Foods | 90.0 kcal | 7 g |
| Frozen char siu | Frozen Foods | 250 kcal | 19.0 g |
| Datemaki (sweet rolled omelette, osechi) | Eggs | 195 kcal | 10.5 g |
| Rosé wine | Beverages (Luxury) | 77.0 kcal | 0.1 g |
| Miso soup with satoimo | Deli & Side Dishes | 32.0 kcal | 1.8 g |
| Kyoho grape (raw) | Fruits | 59.0 kcal | 0.4 g |
| Mixed nuts (salted) | Nuts & Seeds | 635 kcal | 18.0 g |
| Joshinko rice flour | Grains | 343 kcal | 6.2 g |
Foods by category
Counts are the number of foods currently held in each category.
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Visit siteWhere the data comes from
Standard Tables of Food Composition in Japan (MEXT)
Energy, protein, fat, carbohydrate, dietary fiber, vitamins and minerals all follow the 2020 edition (8th revision). Values are per 100g of the edible portion, which is why a serving-size view is offered separately — 100g of a dried food and 100g of a fresh food are rarely eaten in the same amount.
PubMed
Each nutrient page links out to related papers on PubMed. What is shown is the number of search hits, not the number of studies that proved an effect — individual papers differ in design and conclusion, so the count on its own does not demonstrate anything. This site is not a substitute for medical advice.