Is Sushi Healthy? Benefits, Risks of Eating It

Nutritionists break down what to expect in the nutrition department when enjoying sushi, as well as how to make sure the sushi you enjoy is a healthy choice.

Is sushi good for you?

“It all depends on what you order,” says Brissette.

She explains it this way: A salmon avocado roll would be about 300 calories and contain heart-healthy fats and protein. “On the other end of the spectrum, a shrimp tempura roll could be over 500 calories and high in inflammatory fats because of the deep-fried shrimp and the mayo drizzle,” says Brissette.

Eating fried foods regularly increases the risk of developing heart disease and obesity, she says. So if you always reach for a tempura roll, it’s not a healthy choice. But if you incorporate rolls into your diet that includes fish and vegetables that aren’t fried, sushi can be good for you.

Can sushi help with weight loss?

Sushi may help with weight loss, but it is not a guarantee. “Sushi is usually eaten in very small portions—0.5 to 1 ounce of fish is about 40 to 60 calories when served on top of sushi rice, and small portions can help reduce calorie intake.” control,” says Deborah Cohen, DCN, RDN, an associate professor in the department of clinical and preventive nutritional sciences at Rutgers University School of Health Professions. Rice also contains fiber, which increases your chances of feeling full after eating it, she says.

But sushi can also be packed with calories. Philadelphia rolls, which contain cream cheese, can have 300 to 500 calories per roll, while firecracker rolls can have 400 to 600 calories per roll, Cohen suggests. “In general, most rolls when they don’t have cream cheese or mayonnaise sauces in them, are pretty low in calories,” says Cohen. “Bottom line: Eating sushi will not promote weight loss, but sushi can be a healthier option compared to fast food and many options available at chain restaurants.”

Sushi nutrition information

There are a wide variety of sushi rolls that you can have, but one of the most popular types is the California roll. Here’s what you can expect for nutrition when you eat one piece of California roll, according to the US Department of Agriculture (USDA):

Calories:28

Protein: 0.87 grams

Fat: 0.2 grams

Carbohydrates: 5.5 grams

Fiber: 0.3 grams

Sugar: 0.6 grams

(Keep in mind, of course, that many people eat six pieces per sushi roll, and often more in one sitting.)

What is the healthiest sushi to eat?

There are many options for healthy sushi. Cohen lists some that are healthy, including California rolls and tuna rolls, saying that “any vegetable, salmon or rainbow rolls are all healthy.”

Brissette is partial to salmon avocado rolls. She says these are a great choice because you’re getting protein and heart healthy omega-3 fats from the salmon and monounsaturated fats, fiber, folate, and potassium from the avocado.”

You can even make it healthier if you make it with brown rice and use low sodium soy sauce as a dip, she says.

Health benefits of sushi

There are several potential health benefits that you can get from eating sushi.

It’s an easy way to have fish

Many health organizations recommend that fish be included in your diet, but it is not a common food in many American diets. The American Heart Association (AHA), for example, recommends having fish twice a week. (The organization specifically recommends focusing on fatty fish.)

“Sushi can help you meet the recommended two or three servings of fish per week,” says Brissette. A typical serving of fish is 4 ounces, according to the Food and Drug Administration (FDA).

It may help lower inflammation in your body

The fish in sushi contains omega-3 fatty acids that may “help reduce inflammation,” says Tara Gidus Collingwood, MS, RDN, owner of Tara Gidus Nutrition Consulting in Orlando, Fl. Body inflammation is linked to a large number of serious health conditions, including autoimmune diseases, cardiovascular disease, and gastrointestinal disorders, according to the National Institutes of Health (NIH).

“Ginger, wasabi, and nori seaweed have good antioxidant properties for wrapping fish,” says Collingwood.

It is heart healthy

Choosing fatty fish like salmon, tuna, and mackerel will give you EPA and DHA, “heart-healthy omega-3 fatty acids that may help lower triglycerides and blood pressure,” says Brissette.

It can boost your bone health

Fatty fish is “a great source of vitamin D, which supports bone health and may help lower inflammation and support your immune system,” says Brissette.

Possible risks of eating sushi

There are a few things to keep in mind when it comes to sushi.

You could get a foodborne illness

This is one of the biggest risks of eating sushi. “There are always risks of foodborne illness from the consumption of uncooked or raw fish,” says Cohen. That includes the risk of salmonella infection, vibrio vulnificus, and parasitic tapeworms, says the Cleveland Clinic.

It can spike your blood sugar

“Many of my clients don’t realize that a typical sushi roll contains a cup of rice,” says Brissette. “Because the rice is packed so tightly to make the rolls, it’s harder to gauge how much you’re getting.”

Sushi is usually made with white rice, which can make your blood sugar spike and drop quickly, says Brissette. “That can make you feel hungry, weak, grumpy, and tired,” she says.

There is a risk of mercury

Mercury is a toxic metal found in most types of fish, and high levels of mercury can make you sick, says Collingwood. “Mercury can be a concern if you eat albacore or a lot of tuna,” she says. “If you stick to mostly salmon, shrimp and other white fish, they’re low in mercury.”

Take it with you

Overall, dietitians say sushi can be a healthy part of your diet. “Sushi can fit into a healthy eating pattern,” says Cohen. If you want to make sure your sushi is as healthy as possible, Brissette recommends avoiding rolls that are fried and those with cream cheese in them. You can also try sushi made with brown or black rice to add more fiber, she says.

Overall, though, “sushi is relatively low in calories, fat, and contains protein,” making it a healthy choice, Cohen says.