Is sushi healthy? Healthiest rolls, weight loss benefits explained

aamitzubair May 20, 2023

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Though sushi is a centuries-old dish, it’s popularization in the United States didn’t begin until Japanese American immigrants made it famous here after World War II. Today, sushi’s popularity only continues to rise. Google Trends data shows it’s twice as popular as it was five years ago and more than three times as popular as it was a decade ago.

Trendy sushi restaurants now exist in every metropolitan city in the country, and nearly 5 million Americans eat the dish at least once a month. Beyond its popularity, experts say, sushi has some real health benefits.

Is sushi healthy?

“Because sushi contains lean protein, healthy fats and carbohydrates, it can be part of a healthy diet,” says Abbie Gellman, MS, a registered dietitian and New York City-based chef. “But as with all foods and weight loss, portion size is important.”

Salmon, tuna and mackerel are the most popular fish used in sushi, and each contains plenty of omega-3 fatty acids − essential nutrients “that not only support heart health but also brain health,” says Karen Collins, MS, a registered dietitian and nutrition adviser to the American Institute for Cancer Research.

While different sushi types and rolls have several healthy ingredients, Josh Redd, NMD, founder of RedRiver Health and Wellness and author of “The Truth About Low Thyroid,” says “the health benefits of sushi stem mainly from its fish and seaweed.”

Indeed, nori, the seaweed used to roll and contain sushi, contains antioxidants and vitamin A, vitamin C and vitamin E. “Antioxidants have been shown to help shield the body from damage caused by free radicals, which play a role in chronic diseases and aging,” Redd says. Sushi also contains vitamin D, B vitamins and iodine, “which help maintain bone health and energy production,” Redd says.

The rice in sushi provides complex carbohydrates as well, which is great for energy and won’t raise your blood sugar as much in sushi because it’s combined with protein and fat. But that rice does add calories to the dish. Those wishing to avoid such calories or anyone following a low-carb diet can drop the rice by opting for sashimi instead. Redd also recommends limiting dipping sauces and avoiding sushi rolls that “contain tempura and cream cheese, because both will jack up calorie counts considerably,” he says. Substitute “cucumber, avocado and seaweed.”

Can sushi help with weight loss?

Beyond the nutrients it offers, sushi has also been associated with weight loss. “Sushi can be an excellent choice to include in a dietary pattern that supports weight loss and maintaining a healthy weight afterward,” Collins says.

She says research shows that “getting enough protein while reducing calories helps minimize loss of muscle along with the body fat you’re trying to lose,” and sushi “tends to pair well with other foods that are nutrient-rich and not very concentrated in calories,” such as raw vegetables, salads and brown rice or quinoa. Those foods are a much leaner alternative to chips, condiments, french fries and other add-ons.

The fish in sushi also has the benefit of not being cooked in the oil or butter used to cook or fry other seafood, which helps maintain its low calorie count. One small fried fish stick, for instance, has about 140 calories alone. A full avocado or cucumber sushi roll consisting of six to eight pieces has only 135 calories. “Sushi is a far healthier choice than breaded or battered fish from the grocery store freezer case or from restaurants, which tends to be high in sodium and extra calories,” Collins says.

How often is it OK to eat sushi?

The government’s Dietary Guidelines for Americans recommendations eating at least 8 ounces of seafood a week (less for children), and “most Americans are far from that,” Collins says. “So, slipping in a meal with sushi is an easy, convenient meal idea that helps people move closer to this goal.”

Even still, caution is suggested when consuming raw fish because it can contain more bacteria than fully cooked fish, which is why some groups are advised to avoid it. “Some people are more vulnerable than others, so the degree of caution needed varies,” Collins says.