Some sushi types with basic ingredients are typically considered healthy. Other types may contain hidden ingredients, high sodium levels, or fried elements, making them more calorific.
If a person makes sushi at home with raw fish, the
However, raw fish carries the risk of parasitic or bacterial infections, so the FDA recommends cooking the fish for safety.
This article discusses whether sushi is healthy, its nutritional content, and its potential risks. We also explain how to make sushi at home.
Sushi comes in different forms, and simple versions are generally safe to consume. Considering whether sushi is healthy entails examining all the ingredients.
Raw fish carries the risk of foodborne infections. Therefore, the
Another way to make sushi healthier is to use brown rice instead of white rice. Brown rice is a whole grain that
Seaweed is another common ingredient in sushi. It has certain health
Seaweeds have many bioactive compounds, including:
- proteins with essential amino acids
- polyunsaturated fatty acids
These compounds have a high nutritional value and offer many benefits. For example, polysaccharides from seaweeds have a favorable effect on the intestinal tract, but unlike fibers, they are calorie-free.
Additionally, pharmaceutical and food companies often use agar and carrageenan from red algae and alginates from brown algae as stabilizers in their products.
Although seaweed is rich in compounds that promote several aspects of health, some types are
Learn more about seaweed here.
According to the Academy of Nutrition and Dietetics (AND), sushi can sometimes contain a high amount of hidden calories and salt. To avoid this, a person can consider:
- choosing sushi that consists of fish and vegetables
- avoiding added cheese, mayonnaise, and fried ingredients
- limiting soy sauce, as it has a high sodium content
The following tables list the nutrients in common sushi ingredients.
Chefs feature different types of fish in sushi recipes. Some are healthier than others, but wild salmon is a suitable choice.
|Total fat||5.39 g|
|Total monounsaturated fat||1.78 g|
|Total polyunsaturated fat||2.16 g|
|Vitamin A||34 IU|
|Pantothenic acid||1.41 mg|
|Vitamin B6||0.695 mg|
|Folate, total||21.2 mcg|
|Vitamin B12||2.7 mcg|
|Total fat||0.353 g|
|Pantothenic acid||0.738 mg|
|Vitamin B6||0.11 mg|
|Folate, total||110 mcg|
|Total lipid (fat)||0.056 g|
|Fiber, total dietary||0.13 g|
|Vitamin A||11.6 IU|
|Vitamin E (alpha-tocopherol)||0.087 mg|
|Vitamin K (phylloquinone)||6.6 mcg|
|Pantothenic acid||0.064 mg|
|Folate, total||18 mcg|
|Choline, total||1.28 mg|
|Carotene, beta||7 mcg|
While most types of sushi will be safe, there are some potential risks — particularly those associated with raw fish.
Parasitic and bacterial infections
It also advises that some people should avoid eating raw or undercooked fish and seafood, such as:
- if they are pregnant
- older adults
- people with weakened immune systems — for example, those living with:
Experts recommend eating
Examples of fish with very high mercury levels include:
- king mackerel
- orange roughy
- bigeye tuna
Below are steps for making sushi:
- Make some sushi rice — a mixture of short-grain white rice, rice vinegar, salt, and sugar.
- Put a sheet of nori on a sushi mat with the smooth side down.
- Press 1 cup of sushi rice evenly on the nori, but leave a 1-inch border at the top.
- Add fillings evenly over the rice, such as sushi-grade salmon or smoked salmon. Other fillings may include vegetables, such as cucumber or carrot slices, and fruit, such as mango or melon slices.
- Starting at the bottom, roll up the sushi mat. Dampen the border with water and fold over the roll.
- Cut the sushi into eight rolls.
- Drizzle with your choice of sauce, such as sweet chili or spicy mayo.
- Serve with preferred dips, such as soy sauce.
Sushi is a healthy option when the ingredients are simple and homemade. However, store-bought or restaurant-made sushi may include hidden ingredients.
The main drawback to its healthy potential is raw fish, as some can carry parasitic and bacterial infections. Some fish can also contain high levels of iodine, mercury, and heavy metals, whether cooked or uncooked.
Making sushi at home can reduce these risks as a person can avoid high calorie ingredients, such as cream cheese, and limit salty ingredients, such as soy sauce. Exchanging the white rice for brown rice is also beneficial, as the whole grain variety adds fiber and more nutrients.