VOL.211 JANUARY 2026
JAPAN AND UME Umeboshi: A Traditional Japanese Health Food

A type of umeboshi 

Made by salting the fruits of ume (a type of Japanese apricot) and sun-drying them, umeboshi is a Japanese superfood that has been made use of since the Heian period (late 8th to late 12th century) as a medicine and preserved food. We interviewed an officer of the Tanabe City Ume Promotion Office, Wakayama Prefecture, one of Japan’s leading areas of ume production, about its production methods and health benefits.

Umeboshi is said to have been consumed in Japan since the mid-Heian period. The oldest medical text in Japan, the Ishinpo (“Heart of Medicine”), thought to have been written at that time, mentions benefits of umeboshi, indicating that it was used as a medicine. Later, during the Kamakura period (late 12th to early 14th century), use of the food spread generally among the common people, as well. Its light weight, highly preservable nature, and nutritional value made it particularly popular among warriors heading into battle.

Wakayama Prefecture is one of Japan’s leading producers of ume. Full-scale ume cultivation began here around the 17th century. MAEDA Ryota of the Tanabe City Ume Promotion Office shared more details.

“It is said that ume cultivation here was originally encouraged by ANDO Naotsugu,¹ the lord of the Tanabe territory (around present-day Tanabe City) in the Kishu Domain, because of Tanabe’s geographical feature, that is, full of steep slopes which are unsuitable for rice cultivation, and botanical feature of ume, that is, growth potential even in poor soil. His policy led to the spread of ume cultivation, making umeboshi a famous product of Kishu. Records show it was even shipped to Edo (present-day Tokyo).”

Umeboshi varies from region to region, ranging from small, firm fruits to large, soft ones.

Umeboshi made from Wakayama Prefecture’s representative ume variety, Nanko-ume, for example, is characterized by thick flesh. The secret lies in the harvesting method. Unlike the unripe green ume used for making syrup or umeshu liqueur (See “The Charms of Umeshu: From a Traditional Japanese Household Flavor to a Drink Enjoyed Worldwide,” in HIGHLIGHTING Japan January 2026 issue), ume for umeboshi are harvested only after they have fully ripened on the tree and fallen naturally. Around June each year, farmers spread nets across their fields to collect the fallen, ripened fruits.

“The harvested fruit is washed and sorted within the same day, then pickled in large barrels with about 20% of their weight in salt. Then, after resting for about a month, they are dried in the sun, when three or four continuous sunny days can be expected in around late July. This is the process used to make the traditional, salty shiraboshi version. Afterwards, they are sent for further processing, including flavoring with honey or shiso (Japanese basil), reducing the salt content, etc.”

Umeboshi is not only a familiar ingredient in rice balls and bento even today, but it is gaining more attention for their health benefits. Additionally, Tanabe City promotes eating an umeboshi a day and conducts the “Let’s Eat Umeboshi Project” to verify its effectiveness.

Citric acid, the main component of umeboshi, is believed to stimulate the appetite, reduce post-exercise fatigue, and aid in the absorption of calcium and iron. Furthermore, as it is an alkaline food rich in minerals like potassium, it is said to help balance the modern diet, which often leans toward acidic foods like meat and grains. And while some may be concerned about the high salt content, its potassium content is believed to aid in regulating salt levels within the body.”

Furthermore, the action of the citric acid and the salt-preserving process also gives umeboshi good preservative properties and antibacterial effects, enabling long-term storage. 

“The shiraboshi type in particular, made with a traditional process and high salt concentration that makes it resistant to mold growth can theoretically be stored for many years.”

Taking advantage of these remarkable preservative properties, an “Expo Pickle” project was featured at the Expo 2025 Osaka, Kansai, Japan with the cooperation of the Kishu Ume Association, whose secretariat is handled by Tanabe City. Ume fruits pickled at the venue were made into umeboshi to be stored until 2050, 25 years. This is a kind of “food time capsule” that will be exchanged for the vouchers distributed to visitors at the Expo.

“While younger generations have increasingly turned away from umeboshi due to diversifying diets in recent years, a variety of new products have appeared lately, such as kimchi-flavored umeboshi and sweet umeboshi that can be enjoyed like a dessert. Start out by trying one on rice.”

Umeboshi has been supporting the health of the Japanese people for more than one thousand years. It will undoubtedly continue to enrich the Japanese food culture in many ways, based on traditions and wisdom in the years to come.

• 1. Born in 1554 and died in 1635. As lord of Kii-Tanabe Castle, he governed the Tanabe territory of the Kishu Domain.

By MURAKAMI Kayo
Photo: Tanabe City Ume Promotion Office; PIXTA