Is Sushi Healthy? Here's What a Dietitian Says (2024)
Japan has one of the highest life expectancies globally, and their diets help contribute to their longevity. One of Japan's most frequently eaten staples is sushi, a traditional dish where seasoned short-grain rice is prepared with vinegar and served with fillings and toppings such as vegetables, fish and seafood.
Sushi is no stranger to the American food scene either. The number of Japanese restaurants on American soil is steadily increasing over the last 10 years, with more than 28,000 restaurants in the U.S.
Here we explain a little bit more about sushi, the health benefits of eating it, sushi nutrition, plus dietitian-approved tips for a healthier order and what to watch out for on the menu.
Try it: Vegetarian Sushi Grain Bowl
What Is Sushi?
Rice is the common ingredient among all sushi types, except for sashimi, which consists of a standalone piece of thinly sliced raw fish or meat. The rice is prepared with vinegar and other seasonings to help it hold its shape. Sushi comes in different forms, including:
Maki, rolls with rice, seaweed and different fillings (usually a vegetable or seafood)
Nigri, rice topped with raw fish
Temaki, a hand roll where nori (aka seaweed) is used as a wrap and filled with rice and fish and/or vegetables.
If you have never had sushi, it is never too late to try this delicious food and discover its nutritional benefits. If you are already a sushi lover, you'll love learning more about why it's good for you.
Sushi Nutrition
What makes sushi a well-loved food is its endless combination of ingredients creating a wide range of complex yet enticing flavors. From the fresh tasting sashimi pieces to the famous California roll and the chopped scallop handroll, restaurants can offer traditional sushi selections alongside the house or specialty rolls.
Generally, one piece of a traditional maki roll provides anywhere between 20 and 28 calories. Depending on the filling, a piece of vegetable maki (20g), for instance, has 20 calories, while a piece of tuna maki (30g) has 29 calories. A piece of salmon nigiri (35g) provides 37 calories, and a slice (1 oz) of salmon sashimi provides 36 calories.
Sushi Health Benefits
The health benefits of sushi lie within two components: the fish and the seaweed.
Fish
Fish is a lean and nutritious source of protein. While most people get enough protein, USDA My Plate recommends adults eat between 5 and 7 ounces of protein foods daily. Protein helps fill you up since it takes longer to digest, so your meal is more satisfying. Sushi is a great way to get your lean protein servings if you love eating fish, but if you are a vegetarian or a vegan, you can also enjoy sushi made with plant-based proteins, such as tofu, to meet your recommended daily intake of protein foods.
Fatty fish, such as salmon and mackerel, are among the common ingredients in sushi, with EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), the omega-3 fats that are essential for heart health. The American Heart Association recommends eating at least two servings of three-ounce-cooked fish per week, particularly fatty fish, such as salmon.
Fish also contains more vitamin D and vitamin B12 than other foods, providing a source of essential minerals, including selenium, zinc and iodine.
Seaweed (Nori)
If you choose to eat maki and temaki hand rolls, you will also enjoy a piece of blackish-purple dried seaweed that wraps the rice and filling. You may be surprised to learn that this type of seaweed contains iodine, an essential nutrient to make thyroid hormones for controlling the body's metabolism.
Potential Drawbacks of Eating Sushi
While sushi is generally considered a nutritious food, there are some culprits that you want to watch out for.
The Type of Sushi You Choose Matters
House or specialty rolls generally consist of more ingredients and sauces. Inevitably, they will have more calories, sodium and fat than a traditional sushi roll.
For example, a piece of spicy California roll (30g) has almost double the calories (54 calories) of its non-spicy counterpart, which only has 28 calories. The difference between the two is a spicy sauce added to the former. Rolls dressed with additional sauces, such as mayonnaise, spicy mayonnaise or teriyaki sauce, have additional calories, saturated fat and sodium.
Rolls that provide a crunch, such as those that include deep-fried ingredients, like tempura rolls, which consist of fillings dipped in a tempura batter which is then deep-fried; and spider rolls, which contain fried soft-shelled crab meat, are also higher in calories and fat since they're made with fried ingredients.
To put this into context, a piece of shrimp roll (30g) has 30 calories. A piece of shrimp tempura roll, on the other hand, has an extra 17 calories. That's not a huge difference, but you'd be looking at an additional 100 calories for six pieces.
Your best bet is always to read the roll's description to know what is in them before ordering. And, if you decide to order any specialty rolls, enjoy them in moderation.
Condiments and Extras Can Add Up
Many people enjoy dipping sushi and sashimi in soy sauce. Drenching them with soy sauce actually overpowers the natural flavors of the fish. And, from a nutrition standpoint, soy sauce is packed with sodium, with 879mg for every tablespoon. The Dietary Guidelines for Americans 2015-2020 recommend no more than 2300mg of sodium per day, which is equivalent to one teaspoon of salt. In other words, if you finish about one tablespoon of soy sauce in your dipping dish, you would have consumed over one-third of your recommended sodium intake.
But don't fret; you can still enjoy the umami flavor by choosing the low-sodium version, such as tamari. It is similar to soy sauce but typically gluten-free (it's worth double checking if you have celiac disease and are strictly gluten-free).
Instead of using soy sauce, you can give your sushi and sashimi an extra hint of spicy flavor by pairing it with a small amount of wasabi, which offers one-tenth of sodium found in one teaspoon of salt.
If you are not into extra flavorings, consider eating a slice or two of pickled ginger served with sushi and sashimi. Traditionally, pickled ginger is eaten between different kinds of sushi to give your taste buds a cleanse to experience the full-bodied flavors from the subsequent sushi pieces.
Watch Out for Mercury
Fish undoubtedly provides abundant nutrients, but it is best to avoid eating raw fish while pregnant. You may want to go for sushi selections that offer fish with lower mercury concentrations, such as salmon, Atlantic and Pacific mackerel, especially if you're breastfeeding, as the mercury in fish can pass through breast milk in small amounts. Additionally, you would want to keep your fish and seafood consumption between 8 and 12 ounces per week.
Can Sushi Be Part of a Healthy Diet?
The simple answer is yes, and it depends on what you order. If you look solely from a calorie perspective, a typical, healthy meal (lunch and dinner) for most people contains 500 to 700 calories.
That said, your healthier sushi meal could look something like this:
If you have a larger appetite, you may want to order a house salad (easy on the dressing), a bowl of miso soup and a side dish of edamame. On the contrary, if you still want to enjoy miso soup and edamame but do not have the appetite for all the food, consider ordering two sushi rolls instead of three.
For the most part, we'd recommend sticking with a few rolls and adding in some healthy sides, but if you don't eat sushi often, it's OK to order whatever you're in the mood for at the time and balance it out with your meals and snacks throughout the rest of the day.
Can You Eat Sushi and Lose Weight?
The good news is that sushi can be a part of your diet if you're trying to lose weight. Following the suggestions mentioned, such as ordering more of the traditional rolls and less of the specialty rolls, will help you from eating more calories than you need.
Some restaurants also offer brown rice as an alternative to white rice. If you are managing your weight or want to eat healthier, you may want to swap the white for the brown for the fiber, which can be more satisfying and have a lesser effect on your blood sugar.
Practicing mindful eating is also key to managing weight and avoiding overeating. Listen to your body by eating slowly and savoring every bite.
Best Foods for Weight Loss
Can You Eat Sushi If You're Vegan?
Yes, but you'll want to skip the seafood and egg. With more focus on plant-based foods, sushi restaurants are getting creative with their menus by offering plenty of vegan options. There are also vegan sushi eateries sprawling in trendy neighborhoods to appeal to those who strictly eat plant-based foods.
You'll find a mix of traditional vegetable sushi rolls—think cucumber and avocado—and contemporary rolls catered to vegans. These may have several different foods in one roll, like a specialty roll, but with plant-based ingredients. As such, these fancier vegan sushi rolls may have added sauces, which means more calories and sodium.
Lastly, while some vegan sushi may use tofu or mock meat, some may lack it. In this case, you may want to order a side dish, such as edamame, to include some plant-based protein as part of your meal. If you're eating strictly plant-based, you may want to ask about foods that seem vegan, like miso soup, but may be made with fish sauce or broth.
The Bottom Line
Sushi is a well-loved food internationally. The combination of fish, rice and seasonings makes sushi a delicious part of a healthy diet. You can also enjoy eating sushi at home by making your own—try our Spicy Salmon Sushi Roll-Ups and Vegan Sushi with Tomato "Tuna". Enjoy!
Is sushi healthy? "Because sushi contains lean protein, healthy fats and carbohydrates, it can be part of a healthy diet," says Abbie Gellman, MS, a registered dietitian and New York City-based chef. "But as with all foods and weight loss, portion size is important."
Sushi is a collection of rice, vegetables, and cooked or raw fish that can pack a nutritious punch. Research suggests that eating sushi may boost everything from gut health to thyroid and immune function.
Sushi is relatively low in calories, which makes it a suitable option for those looking to lose weight. A 2021 review found that a low calorie diet with a low fat or carbohydrate content is optimal for weight loss.
It's rich in several vitamins, minerals, and health-promoting compounds. However, some types are high in refined carbs, salt, and unhealthy fats. Still, if you're judicious about how you eat it, sushi can make a great addition to a balanced diet.
Fatty fish, such as salmon and mackerel, are among the common ingredients in sushi, with EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), the omega-3 fats that are essential for heart health.
According to a registered dietician, healthy adults can safely consume 2-3 sushi rolls, which means 10-15 pieces of sushi per week. However, the statistics are different for the elderly, pregnant women and others with the compromised digestive system.
The lowest calorie maki rolls are those with veggies or fish without additional sauces or mayo such as tuna or cucumber rolls which contain fewer than 200 calories for 6 pieces. Rolls like salmon avocado or spicy tuna clock in around 300 calories per roll.
Sushi is one of your safest bets regarding low-calorie takeout and restaurant ordering. It is excellent for a weight loss diet, as long as the sushi does not contain mayo, glazes, sauces, or breading.
Listeria, salmonella, and tapeworms are just a few risks that could make you consider whether sushi is safe to eat. Sushi is a problematic food because it's made with raw fish — according to the Food and Drug Administration, raw fish can harbor parasites, bacteria, and viruses.
Many types of sushi contain high levels of sodium. The popular sushi topping, soy sauce, is also high in sodium. Most Americans already have too much sodium in their diets, and high sodium levels can lead to problems that include congestive heart failure and kidney disease.
Seafood like tuna, salmon, or mackerel; seaweed and brown rice; vegetables, included pickled ones; and even wasabi, are all anti-inflammatory. However, sushi can be pro-inflammatory - i.e. it can increase inflammation. Avoid sushi that is fried, prepared with white rice, or topped with cream sauce.
Sushi can be good for bodybuilding if its eaten properly. Since it has rice, fish, and ingredients like avocado it can be beneficial for macros and nutrients. There is plenty of good in sushi which can make it healthy and beneficial for bodybuilders.
Japanese rice is also healthier than other types of rice. It is lower in calories and has a higher fiber content. Japanese rice also contains more vitamins and minerals than other types of rice. This makes it a great choice for those who are looking for a healthy alternative to white rice.
According to CNN, eating sushi more than six times a week can lead to mercury poisoning. Mercury is a heavy metal that can cause severe neurological problems. Mercury exists in high levels in tuna (especially bluefin), mackerel, yellowtail, swordfish and sea bass.
The rice paper rolls have less rice which means potentially more fibre, protein and nutrients from the fillings. However, sushi rice is wrapped in seaweed which gives your body nutrients like iodine for thyroid health as well as a source of iron.
Sushi is rich in Omega3 fish oils, which are classed as essential fats, as the body can't make them. They have a host of health benefits, including reducing high cholesterol levels, the risk of heart disease and overall inflammation, as well as lowering blood pressure, triglycerides and maintaining heart rhythm.
Sushi is full of health benefits—it's full of protein, vitamins, antioxidants, and omega 3 fatty acids. Good for your heart, good for your taste buds, and good for life.
A surprisingly common myth is that Japanese people, in general, eat sushi often. While this may be true for “hardcore” sushi enthusiasts, for most people sushi is far from an everyday food. One basic reason for this is the sheer diversity of Japanese cuisine.
It's more likely to contain parasites and bacteria and must be appropriately stored to reduce your risk of developing foodborne illnesses. Raw sushi like sashimi can be refrigerated for 1–2 days, while cooked sushi can last for 3–4 days. Neither type should be kept at room temperature for more than 2 hours.
Better sushi and sashimi options (with lower mercury contents) include salmon, eel, scallop, squid, trout, octopus, abalone and shrimp. One 6-ounce serving (about 6 pieces of sushi) counts as one of your two weekly seafood meals.
But accredited practising dietitian Kellie Bilinski told ninemsn that even if you ate enough sushi for it to have the same calories as a Big Mac and fries –– it would still be better for you. "It's a lot healthier, with extra nutrients, such as omega 3s and iodine," she said.
Compared to other sushi, the California roll is not wrapped with seaweed. Rice sprinkled with toasted sesame or tobiko forms the outer layer of the roll. It is typically filled with cucumber, crab stick/salad and avocado.
White rice does contain nutrients such as magnesium, phosphorous, manganese, selenium, iron, folic acid, thiamin, and niacin, according to this article from 2016 in the Journal of Nutritional Science and Vitaminology. White rice is also low in fiber and fat.
Registered dietitian nutritionist Lauren Harris-Pincus estimates that a dragon roll contains a whopping 570 calories per roll (via Eat This, Not That). This includes 20 grams of fat, the macronutrient which contains the most calories per gram compared to the rest, per the United States Department of Agriculture.
If you are trying to lose weight, I advise women to stick to six pieces of nigiri or maki and men to eat nine pieces, along with miso soup or edamame and a salad. To feel satisfied, eat slowly and savour your sushi. If you're prone to fluid retention or you have high blood pressure, go easy on the soy sauce.
A cucumber roll not only contains the lowest fat, but also the fewest calories. An avocado roll swaps the cucumber out for avocado, giving it slightly more fat. Even still, the avocado roll contains only 140 calories, making it a low-calorie option.
Mackerel is a good source of omega-3 fats, as is salmon, tuna and eel. Sushi rolls with avocado are also good sources of monounsaturated fat, another heart-healthy fat that can reduce bad cholesterol.
Salmon harasu (belly) is the counterpart to tuna's toro, or the fatty cut from the belly of the fish. Salmon belly is incredibly rich and also an uncommon menu item, so you're more likely to find it in a proper sushi restaurant rather than a kaiten-zushi shop.
This is a combination that is great for our metabolism. Low-calorie, high-quality proteins can significantly boost our body's ability to function properly, create new cells, and metabolize energy, which keeps us strong and healthy. Fish is not the only component of sushi.
The soy sauced used for nigiri sushi is not used to add salty flavor to the sushi. The reason it's used is to subdue the fishy odor of the fish and to add the many amino acids contained in soy sauce to nigiri sushi, which brings out the umami synergistic effects.
Sushi's carbohydrates will be digested more quickly if you add sugar or low-fiber ingredients. Along with severe stomach pain, eating raw fish can also make you feel nauseous and sick.
Sushi, along with any other salty meals, causes cells to retain fluid—hence your bloating. And the sodium overload affects everyone differently. Fluid pools at the ankles for some people, while for others, it settles around the face and eyes.
Soy sauce might reduce allergic reactions, including inflammation and anaphylactic shock. Antioxidant-rich. Scientists widely agree that soy sauce is rich in antioxidants5, and that's been linked to a whole host of health benefits. Reduction in overall sodium intake.
So why is raw fish okay to consume, while raw beef, pork and other land animals are typically not on the menu? For one thing, the parasites and bacteria that set up shop in raw animal meat are different and more dangerous than the ones you'd find in raw fish, says Dr.
Despite how many rolls you order and how much rice you eat, you probably still end up hungry about an hour after the meal. Why? Mainly because the disproportionate ratio between carbs and protein (in this case rice to fish) will leave you unsatisfied. Another reason is that your body may be playing a trick on you.
A full avocado or cucumber sushi roll consisting of six to eight pieces has only 135 calories. "Sushi is a far healthier choice than breaded or battered fish from the grocery store freezer case or from restaurants, which tends to be high in sodium and extra calories," Collins says.
In Japan, rice is the symbol of providence and of creation, and of blessing and joy. Today, let us delve deeper into the cultural significance of rice in Japanese society. Rice is an irreplaceable part of Japanese culture, linking myths, deities, and the Japanese people.
Jasmine rice takes a longer time to cook as compared to the Sushi rice. The taste of Jasmine rice is very similar to white rice, whereas Sushi rice is sticky and tastes a little different. Sushi rice is known as one of the best Japanese rice. Jasmine rice is a little costlier than Sushi rice.
Alaskan King Crab Co. notes it normally indicates the fish has been "frozen at a very low temperature," as laid out by FDA, which kills any parasites and bacteria present in the raw fish, making it safer to eat.
But beyond its health benefits, people love sushi because it is simply delicious! The combination of fresh fish, rice, and vegetables makes for a truly unique and amazing culinary experience. Whether you are eating nigiri or maki rolls, there is no doubt that sushi is one of the best culinary experiences out there.
Eating sushi every day for a week made me feel more alert
She says omega-3 fatty acids “can offer numerous benefits to overall health,” including protecting the brain. This nutrition expert adds that omega-3 fatty acids can also reducie inflammation, improve cardiovascular health, and protect the eyes.
California rolls are actually not healthy. The typical contents of California rolls are imitation crab, cucumber, avocado along with some sesame seeds. The healthy components of this roll are cucumber, avocado and seaweed, but white rice and imitation crab are not so healthy.
The key to enjoying sushi is moderation. Don't eat fish every day, or at least cut back on the mercury-filled varieties. Avoid these types of fish entirely while pregnant or nursing since mercury poisoning can lead to serious harm for a developing fetus or child, according to CNN.
Sushi. Sushi may be delicious, but it hardly qualifies as a cheat meal. It is largely healthy — sushi is primarily made of high-protein, lean fish and wrapped in rice and veggies.
Many popular sushi rolls incorporate avocado, often with fish and vegetables but sometimes alone with the rice (and nori, sushi's seaweed wrapper). Avocado is high in heart-healthy fats and fiber, and it's packed with other nutrients. That can help your kidneys, your heart, and your nerves work better.
4. Salmon avocado roll. Salmon and avocado are both linked to some health benefits. Salmon is a rich source of many nutrients, including protein, healthy fats, selenium, and vitamin B12, while avocado provides fiber, magnesium, vitamin C, vitamin E, and folate ( 4 , 5 ).
Do Japanese people eat sushi everyday ? No we don't. A research shows 25% eat sushi 2~3 times a month, 30% once a month, 30% less than that and only 5% eat more than once a week. Sushi is probably still the most popular Japanese food in your country but it's just one of many in Japan ! .
*Is Sushi Actually Anti-inflammatory? Sushi is full of anti-inflammatory ingredients. Seafood like tuna, salmon, or mackerel; seaweed and brown rice; vegetables, included pickled ones; and even wasabi, are all anti-inflammatory. However, sushi can be pro-inflammatory - i.e. it can increase inflammation.
Many types of sushi contain high levels of sodium. The popular sushi topping, soy sauce, is also high in sodium. Most Americans already have too much sodium in their diets, and high sodium levels can lead to problems that include congestive heart failure and kidney disease.
After a few, you feel satiated, mostly due to the filling quality of “sushi rice”, which unlike long grain has a higher starch content. If you're tempted to try more raw fish separate from a sushi roll, but not ready to give up the rice just yet, try nigiri.
The Japanese diet is a whole foods-based diet consisting primarily of fish (both raw and cooked), seafood, and plant-based foods such as steamed vegetables and soybeans. It is low in processed animal protein, refined sugars, and fat: all of which contribute to poorer health, particularly poor cardiovascular health.
Aim to avoid foods such as pizza, burger and chips from a fast food chain or Chinese takeaway. These meals are often easy to overeat and will most likely take you well over your recommended calories.
Sushi can be enjoyed as a light snack or as a full meal, and it can be made with a wide variety of ingredients, from fresh fish to vegetables. This means that there is something for everyone to enjoy, whether you are a meat lover or a vegetarian.
Introduction: My name is Gregorio Kreiger, I am a tender, brainy, enthusiastic, combative, agreeable, gentle, gentle person who loves writing and wants to share my knowledge and understanding with you.
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