HEALTHY CONVENIENCE STORE SNACKS IN JAPAN

Convenience stores are one of the things I miss most when outside of Japan.
They are open 24 hours a day, are freshly stocked (and freshly cooked if they are in the deli/fridge section) and sell a variety of seasonal products throughout the year.
I already have a blogpost about Japanese convenience stores here and another on deciphering what is inside your riceball here.

But I wanted to share what snacks are available at almost ALL convenience stores to make it easier when planning a day out and have run out of munchies. I think I’ll mostly focus on the savoury, slightly healthier options that you can buy and eat right away.

Corn on the cob.
Yes, actually corn on the cob. Not in a can or in a salad.
It is packaged in an airtight plastic bag with little slits to tear mid-way and then heat up in the convenience store microwave or back at your accommodation if you’ve been clever enough to get a Japanese hotel with a kitchenette.
You can even get fancy and buy butter to serve on top.

Riceballs
There are so many types of riceballs that are all made fresh daily.

I also LOVE Inari sushi. It is just rice wrapped in a thin layer of lightly fried tofu and flavoured with sweetened with vinegar and ginger ( no fish or meat.)

I love this option, it’s omelette on fried rice.

I think it is worth noting that the “blue green” range of items at Family Mart convenience stores in Japan are NOT strictly vegan – if you you google translate you will see “may contain animal products.”

Or if you wanted just plain rice?
This can be also purchased in the convenience stores and heated up to eat immediately.

Cheese sticks

Cream Cheese
Some convenience stores and most supermarkets sell these KIRI cream cheese snack packs with the little stick crackers.

Little portions of cream cheese with little savoury stick crackers.

Hard boiled & Soft boiled eggs
Please note that this boiled eggs found in Japanese convenience stores are boiled in just salt – so they are also a great gluten free snack or breakfast on the go in Japan.

Top shelf : “Onsen Tamago” (explanation above), Dashimaki egg Second from the top shelf: Udon to make at home, Yakisoba to make at home, Imitation Crab, Kamaboko, Fishcake Chikuwa Sticks, Pickled Chinese Onions Second Shelf from the Bottom: Eggs Bottom Shelf: Bananas

Dried fruits & nuts
Usually near the non-refridgerated alcohol section.

Some 7-Eleven Japan fruit and cheese options. Top shelf: Chopped and peeled apple, chopped pineapple, dried persimmon. Middle shelf: Red bean manjyu, a wheel of camembert cheese (the one with the minnie mouse). Bottom shelf: Melon Flavoured Annin Tofu (Almond Tofu), Annin Tofu

Salads
Note that you do need to buy your dressings separately.
Not all but many convenience stores also have chopped fruit or fruit sticks

For example, these veggie sticks are chopped fresh daily and are sold with a small tub of Miso-Mayo.

‘Bakery’ options
Baked fresh or made that morning, Japanese convenience stores stock sandwiches and pastries.
7-Eleven is famous for its egg sandwiches. Pastry options often include pizza bread or bread with curry inside.

Yoghurt
Just note that many of the brands without a fruit picture are not sweetened at all so if you’re after vanilla, ask a staff member. kore wa banira aji desu ka? Or just show them this これはバニラ味ですか？

My kids don’t like unsweetened yoghurt so… a little tip… buy a small jar or strawberry or blueberry jam at the convenience store ( less than 200 yen) and mix in a tiny bit. Works a treat.

This is also strawberry yoghurt (sold in supermarkets and some convenience stores). It’s supposedly zero fat too and contains strawberry pulp.

*Please note that the plain, unsweetened flavour of this same brand of yoghurt (above) is gluten free. Please always double check the labels though.

I feel like no-one talks about this yummy fruit salad yoghurt from the convenience stores enough! It’s been around for years and years. This is me having some while staying at Sumii Furnished Apartments– I mixed through some cherries and blueberries from the nearby Maruetsu Supermarket too.

Milk & Soy Milk (see my full guide on buying all kinds of milk in Japan.)

Frozen Vegetables
And I know its not exactly a ‘grab n go’ option but I love that convenience stores also sell frozen vegetables. They are around 100 – 200 yen and I mix them in with fresh vegetables and I feel like an organized human when I make a stir-fry.

Margarine, bread and jam
It is possible to buy white bread, margarine and blueberry or strawberry jam or peanut butter in convenience stores too. ( These are cheaper to purchase in a supermarket but if convenience is your number one priority, this is a good option.
One of the most popular brands of margarine sold in convenience stores, looks like this :

Bread
Unfortunately it is hard to find more than white bread in a convenience store. For more options go to a bakery or a supermarket.
The loaves will look smaller than you are used to. Like this:

This is 6 slices. I like 10 or 8 slices more. But many of my friend’s love a big thick French toast sized slice instead.
This bread is quite sweet. It tastes fine as is but smells a bit like a cake when in the toaster. Its fine it just takes a teeny bit of getting used to.

Cereal/Granola
It’s not that uncommon to see one of these in the bigger city convenience stores too. The left is All Bran and the right is Fruit Granola.
You can also easily find cornflakes ( although they are often the frosted kind.)

And if you’re willing to go to an actual supermarket – here is an example of a bigger range of granola and cereals.

An example of the granola sold at this Max Valu supermarket. This photo was taken at the 24 hour Max Valu supermarket near Tokujiro no Yado (a beautiful Japanese house I recommend for families in Osaka.)
Top shelf: “Freshly picked large pieces of strawberries granola”, ”The New Otani Granola 70% reduced fat” , “Fruit Mix All Bran”
Second shelf: “Strawberry filled chunky granola” “Luxury fruits chunky granola” “Choc nut chunky granola” “Choc strawberry chunky granola”
Third shelf: “Tropical Coconut Fruit Granola Aloha De Mele” ”Kinako Soybeans chunky granola””Uji matcha chunky granola”
Bottom shelf (on top of the boxes) “Fruit Granola”, “Reduced Sugar Fruit Granola””Choc Banana Fruit Granola”

Ham
Convenience stores sell the perfect amount of ham for when you’re on holidays.

Frozen Pineapple
This is in the icecream section of 7-Eleven but it is just a frozen stick of pineapple. Perfect for kids and adults! Especially during the heat of Japanese summer.

This is just a frozen stick of pineapple (available in the icecream section next to the icecreams) at 7-Eleven.

Another tip that is also convenient?
Japanese bakeries have so many options that they are also a great place to grab a snack for kids.
My kids love a garlic baguette or a pizza bread.
Who would have thought that a country that is rice-based would have such yummy bread!!

Also, did you know that most convenience stores in Japan have microwaves for customers to use to heat up the items they just purchased?
Just a warning – these are restaurant grade strength so 10 seconds is like putting something in the normal microwave for a minute!