The Evolution of Japanese Breakfast

The Japanese diet is considered one of the healthiest in the world, and the traditional Japanese breakfast, of rice, fish, and vegetables, is often considered the ideal, nutritionally balanced morning meal. But how exactly is breakfast eaten in Japan in 2019? In this article, we'll discuss the history, myths, and realities of breakfast in Japan. We'll also discuss some of Japan's more unique breakfast habits and introduce our favorite breakfast options in Tokyo.

Compared to the standard Western breakfast, which is generally considered by Westerners to consist of rice, fish, miso soup, pickles, and other nutritious dishes, this traditional breakfast is still eaten, but it doesn't necessarily mean that the average Japanese cook will wake up early every morning to prepare a multi-course breakfast.
However, it is clear that breakfast is considered an important meal in Japan. According to a 2023 survey of 4,653 working Japanese cooks, 83.9% of respondents said they eat breakfast. Of these, 80.4% said they eat breakfast every day, while another 15.1% said they eat breakfast 5 to 6 times a week. In contrast, a 2011 Kellogg's survey of approximately 14,000 Americans found that only 34% of respondents ate breakfast every day.

As for what people in Japan eat for breakfast, a 2018 survey found that 62% of people in Japan most often eat bread for breakfast, rather than rice or other staples. However, in the same survey, when asked about their ideal breakfast, 70% said they would prefer a Japanese breakfast.
It seems that many people in Japan are forced to choose a quick breakfast instead of their ideal meal. In fact, 60.2% of respondents said convenience is the most important factor when choosing breakfast. In contrast, only 28.1% said nutritional balance is an important factor, and only 26.5% said taste is a priority. In other words, like in many countries, when you need to catch an early train, a simple slice of toast often beats a sit-down meal.

Breakfast as we understand it today, as the morning meal before the day's work begins, is fairly recent. Prior to this, the Japanese standard was to eat two meals a day. In the medieval imperial palace, the first meal was eaten between morning and noon, while dinner was around 4 p.m. Among the working class, the first meal was eaten in the morning after completing the morning tasks, while breakfast and dinner were eaten between work in the afternoon before sunset.

What is considered breakfast food in Japan?

While in the West, breakfast foods are often considered a separate category, in Japan, the distinction is less clear. The structure of a traditional Japanese-style breakfast is similar to the core format of a Japanese meal, which is known as Ichijuku Sansai, or "one soup, three dishes." An Ichijuku Sansai meal typically includes rice and pickled vegetables, which are so essential that they don't need to be mentioned specifically. For breakfast, miso soup is the most common soup. Other dishes may include grilled fish, egg dishes, nori (seaweed sheets), natto (fermented soybeans), and vegetable dishes.

As an island nation, seafood has always been the most accessible source of protein for Japanese cuisine. While processed meats like bacon or sausages have become more common in the West today, fish is still an important part of the Japanese breakfast.
A common way to cook fish for breakfast in Japan is to simply grill smaller fish such as mackerel or barracuda with simple seasonings such as salt. Leftover fish from the previous night can also be quickly stewed into a dish. In addition, small whitebait called shirasu sprinkled on a bowl of rice is also a simple fish dish that provides rich protein and minerals such as calcium.

Eating Out for Breakfast in Japan

In Japan, there are a wide variety of cafes, restaurants, and fast food outlets that serve breakfast. Whether you want to sit down and enjoy a meal at a cafe or family restaurant, or grab something to go with your coffee on your way to work, you don't have to look far to find a delicious breakfast. Here are some unique ways to eat breakfast in Japan that you may not have considered!