How Healthy Is Sushi? The Best and Worst Sushi for Your Health

Fish

Fish is one of the biggest reasons that sushi can be a healthy meal. Popular sushi fish such as salmon, tuna, and yellowtail are low in saturated fat, but rich in protein. Protein helps build and maintain muscle, and keeps you full after eating. 

Fish is also a good source of omega-3 fatty acids, a type of beneficial unsaturated fat that can support your heart, brain, and immune function. 

One important caveat is mercury, a toxic metallic element that can affect health if you consume it in high amounts over time. Some fish contain more mercury than others. To reduce exposure, the FDA recommends choosing lower-mercury fish more often (about 2 to 3 servings per week). 

Lower-mercury seafood options include: 

• Salmon

• Shrimp

• Scallops 

• Cod

Albacore and yellowfin tuna contain a moderate amount of mercury, so the FDA recommends limiting them to 1 serving per week. Bigeye tuna and shark are highest in mercury and best avoided. 

During pregnancy, eating fish is recommended because it supports fetal brain development. If you’re pregnant, aim for 8 oz to 12 oz of low-mercury seafood per week. But most experts recommend avoiding raw fish during pregnancy, so cooked sushi or vegetable-only rolls may be safer options. 

Rice

Rice is a source of carbohydrates, which provide energy for your body.

Both brown rice and white rice contain vitamins and minerals. Brown rice is more nutrient-dense than white rice. Since it’s a whole grain and goes through less processing, brown rice contains more fiber. 

White rice is refined, which removes some fiber and other nutrients. But enriched white rice has B vitamins and iron added back in. White rice may also be easier for some people to digest.

Sushi rice is typically seasoned with vinegar, sugar, and salt, which gives it its signature sweet and tangy flavor. Vinegar may support blood sugar levels after a meal. But it’s unclear whether sushi rice contains enough vinegar to have an impact.

Seaweed

Seaweed does the important job of binding sushi together. But that’s not all. It also contains several nutrients. Nori, the type of seaweed most often used in sushi, contains:

• Fiber

• Vitamin C

• Antioxidants

Nori may also provide small amounts of plant-based omega-3 fatty acids. 

Vegetables

Vegetables may not be the star of most sushi dishes, but they can add fiber and a range of vitamins and minerals depending on the type and amount used.

Some sushi rolls use vegetables in very small amounts, like a garnish. But other rolls (like vegetable-only rolls or avocado-based rolls) may provide a more meaningful amount.

Common vegetables used in sushi include:

• Cucumbers, which contain vitamin K to support blood clotting

• Carrots, which provide beta carotene, a powerful antioxidant that can support eye health

• Asparagus, which has plant-based iron that your body needs to make red blood cells 

• Radish sprouts, which have vitamin C to support the immune system

• Sweet potato, which is a great source of vitamin A

• Avocados, which are rich in fiber and healthy fats

Edamame

Edamame isn’t actually a part of most sushi dishes. But it’s often served along with the meal. Edamame are young soybeans that are harvested before they’re fully mature. They’re considered a complete protein, which means that they contain all nine amino acids that the body needs but cannot make itself. 

Unprocessed soy products like edamame are an excellent source of many nutrients, and may benefit heart health.

Probiotic-rich ingredients

Some traditional Japanese foods may contain probiotics, live organisms that can support gut health. But not all pickled sushi ingredients contain probiotics. Some pickled vegetables and pickled ginger are made with vinegar rather than fermentation, so they may not provide live cultures. Miso may also contain probiotics.

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