Is sushi healthy to eat?

In this brief guide, we will address the query, “Is sushi healthy to eat?” We will also discuss what are the risks of eating this dish and the different types of sushi you can find.

Is sushi healthy to eat?

Yes, sushi is healthy to eat. However, you need to be careful about choosing the best type of sushi, as some of them are riskier to be consumed because of the ingredients used to prepare the sushi rolls. 

Some sushi rolls are made with raw fish, which are the ones that can cause the most damage to your health. Certain fish, like tuna, contain high levels of mercury which can cause serious damage to human health. 

Raw fish used to prepare certain rolls of sushi can carry different bacteria, like 

  • Salmonella.
  • Anisakis.
  • Diphyllobothrium.

Because of this, it is important to handle sushi properly, to reduce the risks of bacterial infection. Also, people with compromised immune systems and pregnant women are recommended to avoid raw fish.  

What is sushi?

Sushi is a very popular dish made with cooked rice, veggies, and raw or cooked fish. It is a Japanese dish that is usually served with soy sauce and wasabi. It was in the 19th century when the version of sushi we know today was first developed.

There are six different types of sushi, which are

  • Sashimi. This type of sushi is made with raw fish cut into rectangular slices. Sashimis are no other than deconstructed simple sushi rolls.
  • Nigiri. For me, this type of sushi is the most aesthetically pleasing, it is made up of molded structures of vinegared rice with raw fish on the top. Is commonly served with wasabi.
  • Chirashi. This type of sushi is very similar to sashimi, it is a dish made up of vinegared rice accompanied by raw fish slices and other garnishes.
  • Maki. It is the most popular type of sushi, you can find them pretty much everywhere! The maki type of sushi consists of rolled sushi cut into pieces perfect for a bite. The roll is wrapped with nori and in the center, you will find vinegared rice, vegetables, and fish.
  • Uramaki. Very similar to maki, but uramaki sushi has a layer of rice on the outside of the nori. The nori will be wrapped around the filling, this type of sushi can be served with different sauces and toppings.
  • Temaki. It is a different way to display sushi rolls, Temaki sushi is characterized by rolling the nori into a cone shape to then fill it with the preferred type of meat and veggies.

Is sushi healthy?

Because of the ingredients used to prepare sushi, you can expect to get different nutrients from this dish. Fish is known for having different healthy omega-3 fats, associated with reducing the risk of different conditions.

A whole roll of sushi contains 8 tiny bite-size rolls, they can provide different nutrients that will be described in the chart below.

Nutrition facts about one sushi roll
Total Fat19g

Sushi can also provide you different vitamins that help your body to correct properly. Some of the health benefits associated with the consumption of this dish, such as

  • Sushi contains different antioxidants. Because of the ingredients used to prepare sushi, you can get a bunch of antioxidants important to prevent aging signs and inflammation.
  • Makes you feel full. Sushi is commonly made with rice, avocado, and seaweed salads, and all of them are excellent sources of soluble fiber. Thanks to the fiber content, you can feel full rapidly, which can be helpful to prevent overeating.
  • Protein. Fish is known for providing high-quality protein, so, if you eat sushi in a controlled way you can increase your protein intake. Proteins play a major role in our bodies. 

What are the risks of eating sushi?

Although sushi is a delicious dish, there are certain risks associated with sushi consumption. First, you need to remember that eating raw fish can put you at risk of infection caused by bacteria and parasites.

The Food and Drug Administration (FDA) does not regulate the use of fish used to prepare this dish. So, even if you find this label in your dish, this does not mean that the sushi you are eating is safe.

Besides getting a bacteria infection, sushi can also exhibit high levels of heavy metals, like mercury. Other toxins can also be found in fish, which can lead to conditions like ciguatera and scombroid poisoning. If you want to get further guidance on this subject, click here.


In this brief guide, we have addressed the query, “Is sushi healthy to eat?” We have also discussed what are the risks of eating this dish and other queries related to the subject at hand.

Hope you found this blog useful. If you have any questions, please let us know.


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