Is Sushi Healthy? Benefits, Risks of Eating It

Nutritionists explain what to expect nutritionally when eating sushi and how you can make sure the sushi you enjoy is a healthy choice.

Is sushi good for you?

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

He explains it this way: A salmon avocado roll will have about 300 calories and contain heart-healthy fats and protein. “On the other end of the spectrum, a shrimp tempura roll can be over 500 calories and contain high amounts of inflammatory fat due to the deep-fried shrimp and mayonnaise sauce,” says Brissette.

She notes that eating fried foods regularly also increases your risk of heart disease and obesity. So if you’re constantly reaching for a tempura roll, it’s not a healthy choice. But if you include rolls that contain fish and non-fried vegetables in your diet, sushi may be good for you.

Can sushi help with weight loss?

Sushi may help you lose weight, but it’s not a guarantee. “Sushi is typically eaten in very small portions—about 0.5 to 1 ounce of fish, which contains about 40 to 60 calories when served over sushi rice—and small portions can help control calorie intake,” says Deborah Cohen, DCN, RDN, associate professor of clinical and preventive nutritional sciences at Rutgers University’s School of Health Professions. Rice also contains fiber, which makes you more likely to feel full after eating it, she says.

But sushi can also be loaded with calories. Philadelphia rolls, which include cream cheese, can have 300 to 500 calories per roll, Cohen notes, while firecracker rolls can have 400 to 600 calories per roll. “In general, most rolls that don’t contain cream cheese or mayonnaise-type sauces are relatively low in calories,” Cohen says. “Bottom line: Eating sushi won’t promote weight loss, but it can be a healthier option compared to many options at fast food and restaurant chains.”

Sushi nutrition information

There are many different types of sushi rolls you can have, but one of the most popular types is the California roll. According to the United States Department of Agriculture (USDA), here’s what you can expect nutritionally when you eat a piece of California roll:

Calorie: 28

Protein: 0.87 grams

Oil: 0.2 grams

carbohydrates: 5.5 grams

Fiber: 0.3 grams

Sugar: 0.6 grams

(Of course, keep in mind that many people eat six pieces on a sushi roll, and often eat more than that in one sitting.)

Which is the healthiest sushi?

There are many options for healthy sushi. While Cohen lists a few that are healthy, including California rolls and tuna rolls, he adds that “any veggie, salmon, or rainbow roll is healthy.”

Brissette is fond of salmon avocado rolls. “These are a great choice because you get protein and heart-healthy omega-3 fats from the salmon, and monounsaturated fats, fibre, folate and potassium from the avocado.” says.

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

Health benefits of sushi

Eating sushi has a few other health benefits.

An easy way to catch fish

Many health organizations recommend including fish in your diet, but it is not a common food in many American diets. For example, the American Heart Association (AHA) recommends eating fish twice a week. (The organization recommends focusing specifically on oily fish.)

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

May help reduce inflammation in your body

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

“Ginger, wasabi and nori (seaweed used to wrap fish) have good antioxidant properties,” says Collingwood.

It is heart healthy

When you choose fatty fish like salmon, tuna, and mackerel, you’ll get “EPA and DHA, heart-healthy omega-3 fatty acids that can help lower triglycerides and blood pressure,” says Brissette.

It can strengthen your bone health

Fatty fish are “an excellent source of vitamin D, which supports bone health, can help reduce inflammation, and support your immune system,” Brissette says.

Potential risks of eating sushi

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

You could catch a foodborne illness

This is one of the biggest risks of eating sushi. “Consuming undercooked or raw fish always carries risks of foodborne illness,” Cohen says. This includes the risk of salmonella infection, vibrio vulnificus, and parasitic tapeworms, according to the Cleveland Clinic.

It can cause your blood sugar to rise

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

Sushi is often made with white rice, which can cause your blood sugar to spike and crash rapidly, Brissette says. “This can leave you feeling hungry, weak, cranky, and tired,” she adds.

There is a risk of mercury

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

Take Away

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

But overall, sushi is relatively low in calories, fat and high in protein, making it a healthy choice, Cohen says.