Mixed into Japanese ohitashi

Mixed into Japanese ohitashi recipe videos

Japanese ohitashi is a classic side dish of blanched leafy greens, most commonly spinach, that is gently squeezed and seasoned with a savory-sweet dressing. It's typically garnished with toasted sesame seeds or bonito flakes and served chilled or at room temperature. This simple preparation is a staple in Japanese home cooking and bento boxes.

🍽️ Nutrition at a glance

Ohitashi is a low-calorie, nutrient-dense dish that is high in vitamins and minerals while being very low in fat and carbohydrates. A typical serving provides a significant amount of vitamins A, C, and K, as well as iron and calcium, with a calorie count generally under 100 kcal.

Nutrition breakdown

Calories	55 kcal
Protein	4.5 g
Carbs	5 g
Fat	2 g
Fiber	3 g
Sugar	1.5 g
Sodium	350 mg
Vitamin K	450 mcg
Vitamin A	7000 IU
Vitamin C	25 mg
Folate	160 mcg
Iron	3.5 mg
Calcium	120 mg
Potassium	550 mg
Magnesium	60 mg

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

💡 What's interesting

Culturally, ohitashi exemplifies the Japanese principle of 'shun,' which values ingredients at their peak seasonal freshness. Nutritionally, the blanching method helps retain more water-soluble vitamins compared to prolonged boiling, making it a particularly healthy way to consume leafy greens.