It is made from the grated stem of Eutrema japonicum, which belongs to the same family as cabbage, horseradish, and mustard.
Sushi: Healthy or Unhealthy?
People generally consider sushi nutritious and healthy.
However, this popular Japanese dish often contains raw fish. What’s more, it’s regularly eaten with high-salt soy sauce.
Thus, you may be concerned about some of its ingredients.
This article takes a detailed look at sushi and its health effects.
Sushi is a seaweed roll filled with cooked rice, raw or cooked fish, and vegetables.
It’s commonly served with soy sauce, wasabi, and pickled ginger.
Sushi first became popular in 7th-century Japan as a way to preserve fish.
The cleaned fish was pressed between rice and salt and allowed to ferment for a few weeks until it was ready to eat ( 1 ).
Around the middle of the 17th century, vinegar was added to the rice to reduce the fermentation time and improve its taste.
The fermentation process was abandoned in the 19th century, when fresh fish started being used instead. This gave rise to an early version of the ready-to-eat sushi to which you’re accustomed today ( 1 ).
SUMMARY
Sushi originated in Japan and consists of vinegar-flavored rice, raw or cooked fish, and vegetables — all wrapped in seaweed.
Sushi is often regarded as a health food because it boasts several nutrient-rich ingredients.
Fish
Fish is a good source of protein, iodine, and multiple vitamins and minerals.
In addition, it’s one of the few foods that naturally contain vitamin D ( 2 ).
What’s more, fish contains omega-3 fats, which your brain and body need to function optimally. These fats help fight medical conditions like heart disease and stroke ( 3 , 4 , 5 ).
Fish is also linked to a lower risk of certain autoimmune diseases, depression, and loss of memory and vision in old age ( 6 , 7 , 8 , 9 , 10 ).
Wasabi
Wasabi paste is often served alongside sushi. As its flavor is very strong, it’s only eaten in small amounts.
It is made from the grated stem of Eutrema japonicum, which belongs to the same family as cabbage, horseradish, and mustard.
Wasabi is rich in beta carotene, glucosinolates, and isothiocyanates. Research shows that these compounds may have antibacterial, anti-inflammatory, and anticancer properties ( 11 , 12 , 13, 14 ).
However, due to the wasabi plant’s scarcity, many restaurants use an imitation paste made from a combination of horseradish, mustard powder, and green dye. This product is unlikely to have the same nutritional properties.
Seaweed
Nori is a type of seaweed used to roll sushi.
It contains many nutrients, including calcium, magnesium, phosphorus, iron, sodium, iodine, thiamine, and vitamins A, C, and E (15).
What’s more, 44% of its dry weight is protein, which is comparable to high-protein plant foods like soybeans (16, 17).
However, one roll of sushi provides very little seaweed, which makes it unlikely to contribute much to your daily nutrient needs.
Nori may also offer compounds that combat viruses, inflammation, and even cancer. However, the levels of these compounds are probably too low to have any relevant health effects (18).
Pickled ginger
Sweet, pickled ginger, also known as gari, is often used to cleanse your palate between different pieces of sushi.
Ginger is a good source of potassium, magnesium, copper, and manganese ( 20 ).
In addition, it may have certain properties that help protect against bacteria and viruses ( 21 , 22 ).
Studies further show that ginger may improve memory and help reduce nausea, muscle pain, arthritic pain, menstrual pain, and even LDL (bad) cholesterol levels ( 23 , 24 , 25 , 26 , 27 , 28 ).
SUMMARY
Sushi contains various healthy and nutrient-rich ingredients, such as fish, wasabi, seaweed, and pickled ginger.
The main component of sushi is white rice, which has been refined and stripped of almost all fiber, vitamins, and minerals.
Some studies suggest that a high intake of refined carbs and the associated rise in blood sugar levels may promote inflammation and increase your risk of diabetes and heart disease ( 29 , 30 , 31 ).
What’s more, sushi rice is often prepared with sugar. The added sugar and low fiber content mean that sushi’s carbs are broken down quickly in your digestive system.
This can lead to a spike in blood sugar and insulin levels, which may contribute to overeating ( 32 , 33 ).
However, studies also suggest that the rice vinegar added to sushi may help lower blood sugar, blood pressure, and blood fats ( 34 ).
Asking for your sushi to be prepared with brown rice instead of white rice can increase its fiber content and nutritional value.
You can also request that your rolls be prepared with less rice and more vegetables to further increase the nutrient content.
SUMMARY
Sushi contains a large number of refined carbs. This can make you more likely to overeat and may increase your risk of inflammation, type 2 diabetes, and heart disease.
Sushi is often regarded as a weight-loss-friendly meal.
Yet, many types of sushi are made with high-fat sauces and fried tempura batter, which significantly increases their calorie content.
Additionally, a single piece of sushi generally contains very small amounts of fish or vegetables. This makes it a low-protein, low-fiber meal and thus not very effective at reducing hunger and appetite ( 35 , 36 ).
To make your next sushi meal more filling, try accompanying it with miso soup, edamame, sashimi, or wakame salad.
SUMMARY
Sushi often boasts high-fat sauces and toppings but relatively small amounts of vegetables or fish. The lack of protein and fiber can easily turn it into a high-calorie meal that’s unlikely to make you feel full.
A sushi meal generally contains a large amount of salt.
First, the rice used to make it is often cooked with salt. In addition, the smoked fish and pickled veggies also harbor salt.
Finally, it’s usually served with soy sauce, which is very high in salt.
Too much salt in your diet may increase your risk of stomach cancer. It may also promote high blood pressure in people who are sensitive to this ingredient ( 37 , 38 , 39 ).
If you want to reduce your salt intake, you should minimize or avoid soy sauce, as well as sushi prepared with smoked fish, such as mackerel or salmon.
Although miso soup may help prevent you from overeating, it contains a lot of salt. If you’re watching your salt intake, you may want to avoid it as well.
SUMMARY
Sushi can pack a large amount of salt, which may increase your risk of stomach cancer and promote high blood pressure in some people.
Eating sushi made with raw fish may put you at risk of infection from various bacteria and parasites ( 40 , 41 , 42 , 43 ).
Some of the species most often found in sushi include Salmonella, various Vibrio bacteria, and Anisakis and Diphyllobothrium parasites ( 44 , 45 , 46 , 47 ).
It’s important to note that the Food and Drug Administration (FDA) does not currently regulate the use of the “sushi-grade fish” label. As such, this label does not guarantee that the sushi you are eating is safe.
The only current regulation is that certain fish should be frozen to kill any parasites before being served raw.
One recent study examined the raw fish used in 23 Portuguese restaurants and found that 64% of the samples were contaminated with harmful microorganisms (48).
However, proper food processing and handling procedures can reduce the risk of contamination (49, 50 ).
To reduce your risk of food poisoning, aim to eat sushi at reputable restaurants that are more likely to follow proper food safety practices. You can also opt for vegetarian rolls or ones made with cooked fish.
Some people — including pregnant women, young children, older adults, and those with weakened immune systems — may need to completely avoid sushi made with raw fish.
SUMMARY
Sushi made with raw fish may contain harmful bacteria and parasites. Improper food processing and handling increase your risk of contamination.
Fish may also contain heavy metals like mercury due to oceanic pollution.
Predatory fish, such as tuna, swordfish, mackerel, marlin, and shark, tend to have the highest levels.
Seafood species that are low in mercury include salmon, eel, sea urchin, trout, crab, and octopus ( 51 ).
Other types of toxins found in fish can lead to ciguatera or scombroid poisoning ( 52 ).
Sea bass, grouper, and red snapper are the most likely to lead to ciguatera poisoning, whereas scombroid poisoning is most likely to result from eating tuna, mackerel, or mahi-mahi (52).
You can reduce your risk by avoiding the types of fish most likely to be contaminated.
SUMMARY
Certain types of fish are likelier to be contaminated with toxins, including mercury.
To get the most health benefits out of sushi, follow these simple guidelines:
- Increase your nutrient intake. Choose sushi rolls made with brown rice over those made with white rice.
- Favor cone-shaped hand rolls (temaki), which contain less rice than more traditional rolls.
- Increase the protein and fiber content of your meal. Accompany your sushi with edamame, wakame salad, miso soup, or sashimi.
- Avoid rolls made with cream cheese, sauces, or tempura. To create crunchiness without these unhealthy ingredients, ask for extra vegetables.
- Cut down on soy sauce. If you are salt-sensitive, avoid soy sauce or only lightly dip your sushi in it.
- Order sushi from reputable restaurants, which are more likely to follow proper food safety practices.
SUMMARY
There are various ways to increase the health benefits of your sushi while minimizing its potential drawbacks.
Sushi is a Japanese roll made from rice, seaweed, vegetables, and raw or cooked seafood.
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.
Is Sushi Healthy? Here’s What a Dietitian Says
Sushi meals are delicious, but are they healthy? Here, we break down the health benefits, plus what to look for and keep an eye on when it comes to eating sushi.
Novella Lui is a registered dietitian and a nutrition and health writer. She is passionate about supporting others in building healthy relationships with food by sharing practical and easy-to-follow tips. Novella combines her interest in providing evidence-based nutrition and health education with food and culture through creating consumer-focused content for brands and publications. As a foodie and a globetrotter, she loves to seek new flavors and explore different cuisines. In her spare time, you can find her looking for hidden food gems and spending time outdoors hiking local trails.
Updated on August 7, 2022
Reviewed by Dietitian
Lisa Valente is a registered dietitian and nutrition editor. She studied at the University of Vermont, where she completed her undergraduate studies in nutrition, food science and dietetics, and attended the dietetic internship program at Massachusetts General Hospital to become a registered dietitian. She went on to earn a master’s degree in nutrition communication from the Friedman School of Nutrition Science and Policy at Tufts University. She was a nutrition editor at EatingWell for eight years. Prior to EatingWell, Lisa worked as a research dietitian at Griffin Hospital in Connecticut and also taught cooking and nutrition classes. She was a featured speaker at the Academy of Nutrition and Dietetics annual Food & Nutrition Conference & Expo (FNCE) in 2017.
In This Article
In This Article
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.
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:
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