Is sushi healthy?

What is 'sushi-grade'?

This is an unregulated term used to identify fish deemed safe for raw consumption. It typically refers to fish that is of the freshest and highest quality, and is treated with care so as to limit risk of food poisoning. This involves putting the fish through a freezing process before selling it.

Nutritional profile of sushi

There are many varieties of sushi, with one popular choice being sushi tuna nigiri. Six pieces typically provides:

What are the different types of sushi?

The many forms of sushi include:

• Sashimi – slices of sushi-grade fish are served on their own, without rice. There are a few cooked versions, including squid, crabmeat and tiger shrimp.
• Maki – sushi rolls made with rice and a filling, like avocado and salmon, wrapped in seaweed and sometimes rolled in sesame seeds.
• Uramaki – similar to maki rolls, but with the rice on the outside and seaweed on the inside, wrapped around the filling.
• Temaki – this is sushi that has been folded into a cone shape, and is often wrapped in seaweed.
• Nigiri – sashimi that is served on top of a rectangle of rice.

Which sushi ingredients are healthy?

Sushi can be a healthy choice, but it depends on the type you choose and the ingredients used to make it.

Oily fish

Oily fish such as salmon and mackerel provide omega-3 fatty acids, which are essential and can only be obtained from your diet. UK guidelines recommend eating two portions of fish a week, one of which should be oily. Sushi may be one way to reach this target, although it’s worth remembering that sushi portion sizes are typically only bite-size, and may not provide a full portion of fish. Read more about the benefits of oily fish.

Egg

Nutritionally rich and supplying almost every nutrient you need, eggs are useful sources of hard-to-get nutrients like vitamins D and B12, as well as the mineral iodine. Find out how much vitamin D you need.

Tofu

A popular plant-based protein, tofu is a traditional soya product made from soya beans. It’s rich in bone-friendly minerals, including calcium, magnesium and phosphorus. Discover the health benefits of magnesium.

Vegetables

Vegetables such as cucumber, aubergine and avocado are good choices in sushi. Cucumbers are high in water and low in calories, while aubergines are a good source of fibre, B vitamins and potassium. Avocados are an excellent source of heart-healthy fats, including the mono-unsaturated variety, as well as vitamin E.

Seaweed

This is a classic ingredient in sushi, and is used both as dried sheets for wrapping around rice (nori), or in salads (wakame). High in fibre and protein, seaweed is also a good source of minerals including iodine, iron, zinc and vitamin B12.

Read more in our guide to the health benefits of seaweed.

Which sushi ingredients aren't as healthy?

How sushi is prepared, the ingredients used and the seasonings can all have an impact:

Raw fish

If sushi contains raw fish, it may pose a higher risk of bacterial contamination and, as a result, food poisoning.

Sushi rice

Often made 'sticky' by using a combination of vinegar, sugar and salt, white rice is a refined carb, so depleted of fibre and micronutrients. For this reason, it has a high glycaemic value and may spike blood sugar levels.

Soy sauce

A traditional accompaniment to sushi, soy sauce is high in salt, so it's worth keeping an eye on how much you use. Just 1 tsp of soy sauce contributes about 10-15 per cent of your recommended daily salt intake.

Mayo

Some varieties of sushi may be made with mayonnaise, which increases calories and fat.

Tempura

Although itself a light batter, tempura and deep-fat frying are likely to increase the levels of saturated fats in your meal.

Should we be concerned about mercury levels in the fish used in sushi?

One concern when eating sushi is that it may contain high levels of mercury. A study by the International Journal of Hygiene and Environmental Health found that blood levels were higher in mercury with weekly consumption of certain fish, including tuna steak and sushi.

Is sushi safe for everyone?

Certain species of bacteria such as salmonella, as well as anisakis and diphyllobothrium parasites are commonly found in raw fish. This highlights the need for correct handling and storage procedures, and suggests that those who are immunocompromised or pregnant would be advised to avoid raw fish consumption. It is worth noting that food hygiene legislation does require fish used for sushi to be stored under deep-freeze conditions and prepared in accordance with strict hygiene control.

Women who are trying to conceive or are currently pregnant or breastfeeding, and children under the age of 16 are advised to avoid eating fish like swordfish, shark or marlin, as it's these types of fish that tend to be higher in mercury and pollutants.

Pregnant women may also reduce their risk of food poisoning by avoiding raw fish and shellfish, and making sure any fish and shellfish is cooked thoroughly.

How to make a healthy sushi order

Keep rice to a minimum, and look for fresh fish and sashimi-style dishes, or those wrapped in seaweed
Enjoy miso soup and edamame beans for extra health benefits
Go easy on the soy sauce
Avoid deep-fried and mayonnaise-heavy dishes
Mind your portions. It’s easy to think you’re not eating a lot when sushi comes in bite-size pieces, but the calories and salt content could soon add up, especially when you eat more than eight to 10 pieces.

Overall, is sushi healthy?

A combination of rice, vegetables and fish, sushi can be a healthy and nutritious option. However, white rice is a refined carb and, generally speaking, sushi and its traditional condiments have a high salt content. Also, the fish may contain contaminants and the use of raw fish may increase the risk of food poisoning. For these reasons, sushi may be unsuitable for certain groups, including those following a low-salt diet. If you do opt for sushi, be sure to enjoy in moderation and don't overdo the soy sauce.

Healthy sushi recipes

Salmon & cucumber sushi rolls
Japanese salmon & avocado rice
Sushi burrito
Easy salmon sushi
Quick sushi bowl

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This article was last reviewed on 31^st May 2024 by Kerry Torrens.

Kerry Torrens BSc. (Hons) PgCert MBANT is a Registered Nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food. Follow Kerry on Instagram at @kerry_torrens_nutrition_

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