Whether you’re a sashimi lover or Whole Foods California roll die-hard (hey, same!), sushi has earned a place on many people’s favorite foods list. It’s fresh, flavorful, and a birthday dinner classic. But between rolls, you may have occasionally wondered: is sushi actually good for you?
In short, yes. Sushi can absolutely be a healthy addition to your diet, says Claire Rifkin, RDN, a registered dietitian and founder of Claire Rifkin Nutrition. Not only is it minimally processed, filling, and delicious, but it’s packed with omega-3 fatty acids, protein, and healthy vitamins and minerals, she says.
However, the exact health benefits and nutritional advantages of sushi can greatly vary depending on the type you order. So it’s important to be mindful about what ingredients are worth prioritizing, and how often you eat the dish.
Ahead, registered dietitians share everything you need to know about the beloved meal, and whether or not sushi is actually good for you.
Experts Featured in This Article
Claire Rifkin, RDN, is a registered dietitian and founder of Claire Rifkin Nutrition.
Katie Janeczek, RDN, is a registered dietitian at Ciba Health.
What Is Sushi?
Sushi is a dish typically consisting of seaweed, rice, vegetables, and raw or cooked fish, paired with flavor-boosting sides such as soy sauce, wasabi, and/or ginger, says Katie Janeczek, RDN, a registered dietitian at Ciba Health.
The meal originated in Japan and has become a worldwide favorite thanks to the fresh ingredients and bold flavors.
Sushi Nutrition Facts
One of the best parts about sushi is that there are endless types, variations, and styles, but that also means it’s hard to give the exact nutritional information. In general, though, Janeczek says sushi provides a balanced meal since it’s packed with protein from the seafood, fiber from the vegetables, and carbohydrates from the rice.
Ultimately, it comes down to the specific roll you order, so here’s an example of the macronutrients for a few common, fan-favorite sushi rolls, according to Janeczek.
- California roll (per two to three pieces): 175 calories, 7 g protein, 17 g carbohydrates, 7 g fat, 217 mg sodium
- Shrimp tempura (per two to three pieces): 175 calories, 4 g protein, 28 g carbohydrates, 6 g fat, 421 mg sodium
- Avocado roll (per two to three pieces): 140 calories, 2 g protein, 25 g carbohydrates, 7 g fat, 483 mg sodium
But again, the nutrition of sushi can vary significantly depending on what you order. For example, a piece of nigiri with just fish and rice will have less dietary fat and calories than a sushi roll made with fried tempura and spicy mayo, says Rifkin.
Health Benefits of Sushi
Boosts protein intake. Thanks to the fish content, sushi can be a great source of lean protein, which is essential for muscle repair, growth, and overall body function, says Rifkin. The protein also makes sushi a satiating meal or snack and can help keep you full for several hours, Janeczek says.
Promotes heart and brain health: Omega-3 fatty acids are key for supporting heart health and brain function, and sushi made with tuna or salmon can be a great way to boost your intake, Rifkin says. Plus, non-fried sushi made without mayo-based sauces is low in saturated fat, which makes it another good option for heart-healthy eating, she says.
Supports overall health: Depending on what the sushi is made from, it can provide a plethora of essential vitamins and minerals, which are key for supporting your overall health and bodily functions, Rifkin says. “For example, fish contains vitamin D, which supports immune function; seaweed contains iodine, which supports thyroid health; and vegetables like Bok choy contain magnesium, which contributes to bone density.”
Reduces inflammation. “The wasabi and ginger that are often served with sushi contain antioxidants, which can help lower inflammation and reduce oxidative stress in our bodies,” says Rifkin. (FYI: oxidative stress is a bodily condition that happens when your antioxidant levels are low and can cause cell damage.) While you may not eat enough of the sides to make a big impact, research, such as this study in the journal Frontiers for Young Minds, also shows the omega-3 fatty acids in sushi can help reduce chronic inflammation, which is key for minimizing the risk of cancer, diabetes, and heart disease.
How Should You Eat Sushi?
If you’re looking to maximize the health benefits, Rifkin says to look for options like salmon or tuna sashimi, which are high in protein and healthy fats, and pair it with vegetable-based rolls or a side of edamame or seaweed salad for added fiber. On the flip side, it’s best to limit your intake of fried tempura rolls since they’re high in saturated fat (the type of fat you generally want to limit in your diet), adds Janeczek.
Generally, home-cooked meals are better for you than ordering out but since sushi-making is a skill that can be tough to master, Rifkin recommends this simple do-it-yourself alternative: a poke bowl made with brown rice, cooked salmon pieces (it’s better to used cooked fish at home to limit the risk of foodborne illness), seaweed, avocado, and vegetables with a sesame-based dressing.
Should You Eat Sushi Every Day?
“While sushi can be a healthy option, I wouldn’t recommend eating it every day since some fish, like tuna, can contain high levels of mercury. Consuming them frequently could lead to mercury buildup,” Rifkin says. And though rare when eating out, raw or undercooked seafood does pose a risk for parasites and bacterial disease, Janeczek says.
Instead, Janeczek says it’s best to enjoy sushi in moderation, or around one to two times a week, and incorporate a variety of fresh, whole foods for a well-rounded and balanced diet.
Is Sushi Good For You?
Yes, sushi absolutely can be a healthy choice, especially when it includes ingredients like lean fish and vegetables, Rifkin says. “The combination of protein, healthy fats, and micronutrients makes it a nutritious option, just be mindful of ingredients that can increase unhealthy fats, like fried tempura or mayo-based sauces, and potentially high sodium intake from soy sauce.”
You should also only eat sushi from a reputable restaurant or supplier to reduce the risk of contamination or foodborne illness since raw fish can contain parasites or harmful bacteria when not properly prepared, notes Rifkin. Additionally, pregnant people may want to avoid sushi with raw fish to mitigate any risk of bacterial contamination that can harm fetal development, says Janeczek. (That said, not all doctors recommend avoiding sushi during pregnancy anymore, so talk to your healthcare provider before making any dietary changes.)
Andi Breitowich is a Chicago-based freelance writer and graduate from Emory University and Northwestern University’s Medill School of Journalism. Her work has appeared in PS, Women’s Health, Cosmopolitan, and elsewhere.
