Is sushi healthy?

Forget ham and cheese or egg and mayonnaise sandwiches – sushi is now a lunchtime staple with its dizzying array of omega-3-rich raw fish, seaweed, and fresh and pickled vegetables. A real health powerhouse in pretty packaging, you might think. But is it actually good for us?

What does sushi contain?

Sushi typically refers to raw fish such as salmon or tuna and sushi rice wrapped in a sheet of dried seaweed called nori.

It can also be filled with omelette slices or fresh crunchy vegetables (like cucumber, avocado or peppers) and topped with salmon roe or sesame seeds.

Soy sauce, ponzu sauce, teriyaki sauce or Sriracha mayonnaise are also common side dishes, as are pickled ginger and wasabi paste.

What are the health benefits?

“Fish – especially fatty fish – is one of our richest dietary sources of omega-3 fatty acids,” says Dr. Sarah Brewer, nutritionist and author.

Omega-3 fatty acids are a type of fat that helps keep the heart healthy. “They are often missing from the diet, but are vital as they promote heart and brain health and reduce inflammation,” says Kim Pearson, nutritionist.

“Fish is also an excellent source of high-quality protein, which is needed for muscle repair and promoting stable energy levels,” she says.

Sushi contains a number of vitamins and minerals

Fish and pickled ginger are good sources of potassium, which regulate fluid balance in the body and support heart health. The fish also provides magnesium (converts food we eat into energy), selenium (supports the immune system) and B vitamins (important for brain and heart health).

“The seaweed (nori) used to wrap sushi contains important micronutrients such as iodine and vitamin C,” as well as vitamins A (boosts the immune system) and E (maintains skin and eye health), says Pearson. Iodine helps the body produce thyroid hormones, which keep our cells healthy, while vitamin C ensures healthy skin, blood vessels and bones.

Wasabi can protect against diseases

Wasabi is a spicy Japanese root vegetable, similar to horseradish, that is often served as a paste with sushi. Its pungent taste is due to a compound called glucosinolates, which are thought to have anti-inflammatory and anti-cancer properties.

While diets high in glucosinolates are associated with lower rates of chronic disease, containing a small portion of wasabi with sushi has no significant effect, notes Dr. Brewer firmly.

Pickled ginger promotes intestinal health

“Pickled ginger, often served with sushi, is a fermented food that has positive effects on gut health,” says Pearson. Consuming fermented foods has been found to increase the diversity of microbes living in our gut (which has been linked to better overall health) and reduce inflammation.

“Ginger also has known anti-inflammatory and antimicrobial benefits,” she adds.

Can it have a negative impact on your health?

Sushi rice can increase blood sugar levels. Each 100g serving of sushi rice contains 80g of carbohydrates, which can trigger a spike in blood sugar, explains Dr. Brewer. Usually, sugar is added to rice in addition to rice wine vinegar and salt to make it stickier and sweeter, she adds.

Soy sauce is high in salt

Soy sauce is a staple for sushi, but a single tablespoon contains 2.4g of salt. For comparison, adults are recommended to consume no more than 6g per day, with less being better. Too much salt can lead to high blood pressure, which increases the risk of heart attacks and strokes.

Fatty fish can contain harmful substances

Sushi typically contains fatty fish like salmon, which tend to have higher levels of contaminants than other types of fish.

These include mercury, polychlorinated biphenyls (PCBs) and heavy metals, explains Dr. Brewer. “These can build up in the body,” and she adds that in women this could also have an impact on a baby’s future development.

It is therefore recommended that girls and women who want to have children limit themselves to two servings per week (280 g in total). Pregnant and breastfeeding women may want to avoid eating raw fish altogether, adds Dr. Brewer added.

However, boys, men and women past reproductive age can eat up to four servings of fatty fish per week, she notes.

How much should you include in your diet?

“Sushi can be part of a healthy, varied diet, but as with anything, too much is not a good thing,” explains Dr. Brewer. “Guidelines recommend eating at least two portions of fish per week, one of which is fatty. One portion weighs about 140g.”

However, a serving of sushi, around six to ten pieces, typically does not contain 140g of fish, so sushi fans may find themselves consuming more than two servings per week.

How much salt is in sushi?

Eight pieces of a spicy tuna roll can provide 2.3g of salt, which is more than a third of the recommended daily intake, says Dr. Brewer.

This value increases if you add soy sauce (2.4g per tablespoon), wasabi (0.3g per teaspoon) and pickled ginger (0.2g per tablespoon).

WWhat are the healthiest sushi options?

Sashimi
This value increases if you add soy sauce (2.4g per tablespoon), wasabi (0.3g per teaspoon) and pickled ginger (0.2g per tablespoon).

“Sashimi is a low-carb, high-protein option that is rich in omega-3 fatty acids,” says Pearson. For example, one serving of Itsu’s salmon sashimi contains only 252 calories and 37g of carbohydrates, while containing 12g of protein.

Seaweed salad
Seaweed salad is low in calories and high in protein. “Seaweed salad also provides iodine, fiber and antioxidants, making it a light and nutritious side dish,” says Pearson.

Salmon and avocado rolls

“Salmon and avocado rolls offer a balance of proteins from the fish and healthy fats from the avocado, making them a more filling and nutrient-dense alternative to more rice-heavy options,” explains Pearson.

What are some of the unhealthiest sushi options?

Tempura rolls

“Tempura rolls contain fried ingredients like tempura shrimp or vegetables,” says Pearson. “Through the frying process, they contain refined seed oils heated to high temperatures that promote inflammation.”

Spicy sushi rolls

“Spicy rolls with mayo contain mayonnaise-based sauces made from refined, flammable oils,” says Pearson.

Crispy onion rolls

“Crispy onion rolls are often topped with mayonnaise and fried crispy onions, making them a less healthy choice compared to simpler rolls,” says Pearson.

“These options are better saved for an occasional treat rather than an everyday lunch,” she adds.

Expert opinion: Is sushi healthy?

Broadly speaking, yes. “Sushi can be a healthy, light meal,” says Dr. Brewer.

Try to buy freshly made, highest-quality versions rather than ones that sit on the shelf at a supermarket or sushi bar most of the day, she recommends.

“Check the salt and sugar content if listed in the ingredients. Avoid adding lots of soy and other sauces to limit your salt consumption.”

The Daily Telegraph (London)