How to Choose the Healthiest Sushi Dishes

Co-authored by Claudia Carberry, RD, MS

Last Updated: September 16, 2021

Sushi can be a healthy option when eating out, as it can be low in calories and high in things like omega 3 fatty acids. However, not all sushi rolls are equally healthy. Make sure you choose ingredients that are low calorie and prepared in a healthy fashion. You should also watch portion size. Stay away from specialty rolls, which tend to be larger, and limit yourself to two rolls when eating out.

Method 1

Method 1 of 3:

Choosing Your Proteins

1
Go for salmon and tuna. When choosing healthy proteins, salmon and tuna are your best options. They are rich in omega 3 fatty acids, which are great for heart health, as well as high in protein and vitamin D. When choosing rolls, look for rolls that contain salmon and tuna.^{[1]
X
Research source}
- However, just because a roll has salmon or tuna does not necessarily mean it's healthy. Watch out for high calorie ingredients, like cream cheese, for optimal health.
Eel is a healthy source of omega 3 acids as well, but is often prepared in brown, sugary sauces. It's best to limit yourself to one eel roll when eating at a sushi restaurant. This will help you avoid extra sugar and calories.^{[2]
X
Research source}

Advertisement
The fewer additives, the better. The fish found in sushi is very healthy, but additives can add unnecessary calories. Look for rolls that mostly fish, rice, and seaweed. Stay away from rolls with additives like cream cheese, tempura, and mayonnaise. Stick to mixtures that mostly use fish and vegetables.^{[3]
X
Research source}
How meat is prepared can affect its health. When choosing meats, look for steamed, grilled, and raw options. These meats have not been tampered with as much, which means they will have less added calories from things like sauces, sugars, and oils.^{[4]
X
Research source}

Advertisement

Method 2

Method 2 of 3:

Selecting Other Ingredients

1
Choose veggie rolls. Try ordering one veggie roll in addition to a fish roll. Veggie rolls are lower in calories and help you get needed vitamins and minerals from vegetables.^{[5]
X
Research source}
- Go for veggie rolls without a lot of extra seasonings, sauces, or other ingredients.
- Opt for healthy veggies like cucumbers, carrots, and sea vegetables.
Avocados are very healthy. Adding an avocado roll at a sushi restaurant can be a healthy choice. However, they are high in calories. Stick to only one roll containing avocado when eating at a sushi restaurant.^{[6]
X
Research source}
3
Ask for brown rice or rice-free wraps. Rice can be a healthy carb, but brown rice is generally better than white rice. See if you can substitute white rice for brown rice in a wrap. If this is not permitted, see if there are any rice-free wraps available.^{[7]
X
Research source}
- See if the restaurant offers cucumber wraps or wraps made with seaweed.^{[8]
  X
  Research source}
4
Add wasabi. Wasabi is often served on the side with sushi. You can dip your sushi in wasabi to add flavor and a little spiciness. If you enjoy the taste of wasabi, add it freely to your sushi as it is packed with antioxidants.^{[9]
X
Research source}
- You only need to dab a small amount of wasabi on your sushi for added flavor and health benefits.
Pickled ginger can be placed on your sushi before you eat it. Ginger is a good source of potassium and magnesium and may help boost the immune system. Try garnishing your sushi with ginger or eating the ginger raw.^{[10]
X
Research source}

Advertisement

Method 3

Method 3 of 3:

Avoiding Unhealthy Options

1
Request low sodium soy sauce. Soy sauce is high in salt. Low sodium soy sauce has about 25% less sodium than regular soy sauce, so request that whenever possible.^{[11]
X
Research source}
- Soy sauce is never low in sodium, however. Even low sodium soy sauce is very salty, so avoid adding high amounts of soy sauce to your sushi.
Tempura rolls are often served as an appetizer. These are vegetables coated in breading and deep fried. Some sushi rolls may also be crunchy and contain tempura. In general, skip tempura when eating at a sushi restaurant if you want to eat healthy.^{[12]
X
Research source}
3
Avoid fancier rolls. Specialty rolls include things like rainbow rolls, dynamite rolls, Philadelphia rolls, and spider rolls. These rolls are packed with extra ingredients, such as cream cheese, and tend to be larger. This makes them much higher in calories than regular rolls.^{[13]
X
Research source}
- If you really want to try a specialty roll, offer to split one friends. They can be good for a group setting, as everyone can try a small amount without going overboard.
In general, two rolls should provide enough calories for a healthy dinner. Limit yourself to only two rolls when eating at a sushi restaurant.^{[14]
X
Research source}

Advertisement

Expert Q&A

Search

Add New Question

Ask a Question

200 characters left

Include your email address to get a message when this question is answered.

Submit

Tips

Edamame is a healthy and tasty appetizer available at most sushi restaurants. It can help you fill up so that you don't eat as much sushi.

Thanks
Helpful 1 Not Helpful 0