Japanese ohitashi

Japanese ohitashi is a simple, elegant side dish of blanched leafy greens, most commonly spinach, that is quickly cooled, squeezed dry, and seasoned with a light dressing of soy sauce, dashi, and mirin. It's a staple of washoku (traditional Japanese cuisine) and often served chilled as part of a multi-course meal or in a bento box.

🍳 View the full Japanese ohitashi recipe →

🍽️ Nutrition at a glance

This dish is very low in calories, carbohydrates, and fat, making it a light yet nutrient-dense option. It's an excellent source of vitamins A, C, and K, as well as minerals like iron and calcium, with a typical serving containing roughly 30-50 calories.

Nutrition breakdown

Calories	45 kcal
Protein	4 g
Carbs	6 g
Fat	1.5 g
Fiber	3 g
Sugar	2 g
Sodium	480 mg
Vitamin A	300 µg RAE
Vitamin C	25 mg
Vitamin K	200 µg
Folate	80 µg
Potassium	450 mg
Calcium	150 mg
Iron	2.0 mg
Magnesium	40 mg

Per 1 cup (180 g) · estimated, varies by recipe

💡 What's interesting

The name 'ohitashi' literally translates to 'steeped' or 'simmered,' highlighting the gentle cooking method that preserves the vegetable's vibrant color and nutrients. Culturally, it exemplifies the Japanese principle of 'shun'—eating ingredients at the peak of their seasonal freshness—and is a perfect example of how minimal seasoning can elevate a simple ingredient.