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Is eating sushi healthy?

Sushi consists of rice and some other ingredients, often raw fish, but sometimes vegetables, cooked fish or other seafood. Originating in Japan, sushi is typically served with vinegar, soy sauce and wasabi, a spicy green condiment. Raw fish alone is known as sashimi and is another common dish at sushi restaurants. The fish used in sushi must be of high quality since it is often consumed raw.


Sushi tends to be made of low-calorie ingredients, so it is often a good food for weight loss. Vegetable rolls, also known as maki, and fish rolls, also known as nigiri, are your best bets for a low-calorie sushi meal. Some sushi dishes contain high-calorie additions, such as mayonnaise, so avoid these if possible. Also avoid deep-fried sushi rolls, such as spider rolls made of deep-fried soft-shelled crab.



Overall, most sushi is low in fat. If it contains seafood or fish, it may be a good source of omega-3 fatty acids, a type of polyunsaturated fat. Omega-3 fats exert a protective effect against cardiovascular disease. For this reason, the American Heart Association recommends consuming fish twice a week. Fatty fish such as salmon and albacore tuna have the highest levels of omega-3 fats.



In general, sushi can be a healthy meal up to twice a week, but should be part of an overall healthy and balanced diet. Pregnant women and people with compromised immune systems may want to avoid sushi containing fish due to the possibility of parasites or microorganisms and the dangers of mercury contamination. However, these individuals, along with anyone who doesn’t eat fish or seafood for other reasons, may still choose from the wide variety of healthy sushi options made using vegetables, tofu or other ingredients.


Nutrition facts about sushi

Sushi has been at the forefront of cuisine for some time now, but a lot of people aren’t aware of the nutritional information of sushi. The good news for many is that it is not a particularly fattening food, and there are ways to keep your diet low calorie, even when you are craving sushi.

While there are obviously a few calories to be found in rice and eggs, there are a number of variations when it comes to sushi that you can take advantage of. For example, sashimi is raw fish pieces that come without rice, and they are very nutritious and low in calories. Here is a look at some of the benefits of sushi and how you can go about enjoying it without having to worry about packing on the pounds.

Facts about Sushi

While it is true that sushi can be a healthy meal and low cal option, there are heavy differences in many of the types and styles of sushi you can indulge in. Having a calorie counter nearby can be a great help when it comes to handmade foods. Sushi is unlike a bag of chips from the store or a steak dinner. Different chefs and different restaurants create their sushi in a different way, and thus the calories vary from roll to roll.

Certain restaurants that prefer flavor over nutrition may opt to dump mayonnaise and salt into their sushi, upping the calorie count without you even realizing. With that said, here is some nutritional information that can give you an idea of the nutrients and amount of calories that come with certain types of sushi (on a per roll basis):

  • Avocado Roll; 140 calories, 5.7 grams of fat, 28 grams of carbs and 2.1 grams of protein
  • Cucumber Roll; 136 calories, 0.0 grams of fat, 30 grams of carbs and 6.0 grams of protein
  • California Roll; 255 calories, 7.0 grams of fat, 38 grams of carbs and 9.0 grams of protein
  • Tuna Roll; 184 calories, 2.0 grams of fat, 27 grams of carbs and 24 grams of protein
  • Salmon and Avocado Roll; 304 calories, 8.7 grams of fat, 42 grams of carbs and 13 grams of protein
  • Shrimp Tempura Roll; 508 calories, 21.0 grams of fat, 64 grams of carbs and 20 grams of protein
  • Spicy Tuna Roll; 290 calories, 11.0 grams of fat, 26 grams of carbs and 24 grams of protein

Unhealthy Sushi Add-Ons

It is important to note that it is the certain extra add-ons that can make certain types of sushi unhealthy. The extra mayonnaise in tuna rolls have a big effect on their calorie count. Also try not to be confused by the fancy word, “tempura”. Tempura is just a tricky way of saying that the sushi roll is fried, and we all know that we should try and steer clear of fried foods when trying to lose weight.

Using Nutritional Information to Make Smart Sushi Choices

While this is just the nutritional information when it comes to a few types of sushi, it gives you an idea of the wide range of healthiness there is between varying kinds. There are ways to ensure that your sushi meal is healthy, however if you are on a plan such as the Calorie King diet there are some obvious choices you need to neglect.

Sushi can be an extremely healthy food, especially since fish is so high in protein and omega 3 fatty acids (while also being low in fat). The key here is making educated decisions. Assuming that sushi is healthy on the whole, and consuming a few rolls of shrimp tempura sushi, can knock you right off track when it comes to your weight loss goals. Make sure you know which options are healthy, and make the right choices the next time you head out for a fun filled night of sushi.Image