Is Sushi Healthy? Find Out What a Nutritionist Says About It

Sushi, a component of the Japanese diet, has become famous for its deliciousness and versatility. There are several variations in which sushi is prepared and the types of ingredients used. Nevertheless, a sushi meal may seem nutritious, loaded with rice, fresh veggies, and fish. It contains antioxidants, manages weight, speeds muscle repair, and boosts immunity. Besides, sushi food can be paired with white and brown rice, which is entirely up to you. So, healthcare experts have given a green signal for including sushi meals in your diet. Not every sushi is created in the same way, and therefore, you might wonder, ‘Is Sushi Healthy?’ Some of sushi’s health benefits and risks are mentioned in this article.

What is Sushi?

Typically, Sushi is a Japanese food. It has specially prepared rice and fish or some seafood. In addition, sushi rice is prepared by using vinegar and other seasonings to allow it to hold its proper shape. Besides, there are different forms of sushi available in the market today.

In case you have never had sushi, it is worth the try. Discover its endless nutritional benefits and learn about the toppings used. However, sushi chefs are extensively trained to accomplish perfection in this dish.

Is Sushi Healthy?

Generally, the ingredients used in sushi preparation may determine its healthiness. Sushi, made with nori, can provide the body with potential nutrients. In addition, nori contains folic acid, niacin, calcium, and vitamins A, C, and K. Simultaneously, salmon present in sushi is rich in omega-3 fatty acids that may aid in brain health development. Anyway, adding rice to your sushi may spike up your carb intake.

Remember that one cup of short-grain sushi rice may carry 53 grams of carbohydrates. However, some kinds of sushi also contain certain extra ingredients. Thus, you should consult your dietician if you are considering adding sushi.

Also Read:11 Foods To Beat Calcium Deficiency

What are the Health Benefits of Sushi?

Precisely, sushi health benefits lie in two components, i.e. the fish and the seaweed. Even though many of us may question, is veg sushi healthy? However, vegans may find a quick alternative by adding carrots, cucumbers, onions, asparagus, and mushrooms.

Let’s look into some of the health benefits of sushi are given in the following.

1. Helps in Weight Management

Whether you are more into restaurants or you like yummy foods, sushi can be your go-to meal. Many individuals may talk about weight gain because of dining out regularly. But, choosing sushi in a restaurant can be best for social gatherings. Besides, it must be noted that no oil is used while rolling sushi. Furthermore, fish used in sushi isn’t cooked in oil or butter, ensuring its low-calorie count. However, one must know sushi dosage from their concerned healthcare provider.

Also Read:Zero-Calorie Foods: 15 Nutritious Options for Weight Management

2. Filled with antioxidants

Pickled ginger, seaweed, and wasabi in sushi contain antioxidants in it. Best sushi and antioxidants also contain naturally occurring vitamins and minerals promising enormous health benefits. Individuals must remember that ginger is a good potassium, magnesium, copper, and manganese source. Nevertheless, antioxidant and anti-inflammatory properties go hand-in-hand with sushi consumption. Add nutritious filling to your sushi to make it more healthy.

Also Read:How To Reduce Inflammation in The Body Fast: 13 Ways

3. Boosts Immune System

Undoubtedly, sushi is something more than fish. Two ingredients are always used in sushi, i.e., wasabi and ginger. Both of these ingredients are renowned for their antibacterial properties. Ordering sushi can be the best decision if you wish to eat bacteria-free sushi or are into anything fresh. Many individuals worldwide have boosted their immune systems by eating sushi.

4. Cancer Prevention

Firstly, sushi is well-known for its anti-inflammatory properties. It may reduce chronic inflammation highly associated with every type of cancer. Although toppings in every sushi roll may vary most rolls are served with wasabi and ginger. These have anti-carcinogenic properties because of their antioxidant compounds. Automatically, free radicals are neutralized by these antioxidants, thus eliminating cancer formation. Further to this, clinical trials say the mineral selenium that is present in sushi showcases anticancer properties.

5. Improves Heart Health

If you are worried about whether sushi is good for heart health, then know it is. It contains concentrated forms of omega-3 fatty acids in large amounts. This is one of the most crucial benefits of having sushi. In addition, these fatty acids may act as a good form of cholesterol that can prevent clogged arteries. Besides, people may lower their blood pressure with their consumption. However, it is essential to know which types of sushi are heart-friendly.

Is veg sushi healthy?

Nowadays, sushi restaurants are getting creative sushi platters with more vegan options. Individuals focusing on plant-based foods may think veg sushi is healthy to lose weight. Of course, fillings such as avocado and cucumber may also be helpful for weight management.

Whoever is more into fancier sushi may try vegan sushi rolls with different sauces. Trust me, it tastes like heaven.

Also Read:20 Foods That Burn Fat and Aid in Weight Loss

What are the best and worst sushi options?

There can be many sushi options; hence, ordering can be challenging. Go for a colorful sushi platter and ignore those with white rice. Always pair your sushi with lots of salads to make it delicious. Besides, use healthier fish like salmon while preparing your sushi rolls.

Choosing low-sodium soy sauce can be a wise decision. However, you may ask the chef to use less rice than usual in your sushi.

Can you eat sushi regularly?

When you’re a big sushi fan, it is essential to remember that a large amount of sushi can be harmful. As per dieticians, adults can safely consume 2 to 3 sushi rolls, 10 to 15 pieces per week. Despite that, these statistics are different for elderly persons, pregnant ladies, and children.

Fish in sushi contains mercury, and that becomes risky for some. But not all fish carry the same kind of risk. According to the American Pregnancy Association, mercury should be avoided especially by pregnant women.

What are the potential drawbacks of eating sushi?

Necessarily, sushi is loaded with significant health benefits, but you must be careful. Talk with your healthcare provider immediately if you feel weird after eating sushi.

Specific drawbacks of eating sushi may include:

  • Chances of foodborne illnesses are there if sushi contains raw fish.
  • Increased mercury intake.
  • Sodium Intake from a few sushi ingredients can be harmful.
  • White rice may increase the intake of refined carbs.

Also Read:Why is too much salt bad for me?

Who should avoid eating sushi?

People with weak immune systems should limit the consumption of sushi. It will be better to avoid it completely. Pregnant women, young children, elderly people, and those who are struggling with diseases should not eat it. This is because these people have weak immune systems and how sushi is processed and stored can affect their immunity, which can lead to food poisoning sometimes. So, it is better to avoid eating sushi to lower the chances of food poisoning.


Sushi can be healthy when you look for ingredients used in its preparation. Getting nutritional punch from sushi is relatively easy as it has enough veggies, meats, and fish. It has the power to boost the immune system and keep heart health. Japanese cuisine must not be taken for granted as specific side effects might happen from its excess consumption. Watch your portion sizes, and don’t eat sushi if you’re pregnant or breastfeeding. Avoid short-grain rice used in making sushi as far as possible because it is high in carbs. Customize your sushi with healthy food items and enjoy the same.

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