What is the Sushi diet?

In this article, we are going to discuss “the sushi diet”. I will also discuss the ingredients in the sushi and the different health benefits and nutrients they have. In addition to that, I will include some of the disadvantages of following the sushi diet.

What is the Sushi diet?

Sushi is a meal that contains many nutrients. It is rich in vitamins, carbs, and protein. Sushi consists of rice, a type of fish either cooked or raw, vegetables, and a side of sauce.

100 grams of sushi does not carry many calories, ranging from 90-200 calories. The calories depend on the type of food included in it. Whether it is fish, vegetables, or if it is fried. 

Vegetable sushi 

Vegetable-based sushi is the lowest in calories and healthiest, yet alone should not be included in a diet without any source of protein. Vegetables are rich in B vitamins and fiber. Fiber is essential for healthy bowel movements, it supports gut bacteria and prevents constipation.

Fish sushi

Fish sushi is rich in omega-3 fatty acids. Fish is considered a heart-healthy food. This is because fish is low in cholesterol and saturated fat. Saturated fat is present in many fatty types of meat, and should be limited to no more than 10% per day. It also supports brain health as well. 


Some types of sushi are wrapped in seaweed. Seaweed is a rich source of iodine that is essential for thyroid health. It also contains antioxidants that can help fight off free radicals that can cause skin aging quickly. 

Also, they include fiber that increases the good bacteria in the gut which improves gut health.


Ginger is used in sushi. It is beneficial for health, especially gut health. It aids in the digestion of food. It also can be given to people who have nausea as it works perfectly to relieve nausea. It has antibacterial properties as well as anti-inflammatory properties.


The sushi diet, if eaten with all varieties of sushi options, provides a good source of protein. Protein is needed in the body for so many things. It repairs muscles after an injury or a workout, it is also included in the formation of hormones and enzymes. 

Protein is essential to be consumed in adequate amounts to preserve muscle mass and prevent the loss of muscles. 


Some sushi kinds contain avocados filling in them. Avocado is a nutrient dense food. It contains many vitamins such as Vitamin B6, E, and vitamin C.  Avocados are also rich in fiber which supports gut health.

What are the drawbacks of the sushi diet?

The sushi diet on its own is not enough to have a balanced diet. It lacks some food groups that are essentially rich in vitamins and minerals.  The diet does not contain fruits in its essence. If only sushi is consumed, in that case.

 Fruits contain so many vitamins that your body needs. One major vitamin is vitamin C, which is needed for a healthy immune system. It helps support an immune system that fights off infections and reduces the sickness risk.

It also lacks a dairy food group. Milk or other dairy products are not included in the sushi diet. This food group is essential for the important nutrients it provides. There are so many diets that lack calcium in the food consumed like this one. 

Not enough consumption of calcium would lead to a reduction in bone density. This reduction will lead to an increase in the risk of bone fractures and osteoporosis.

The diet is also monotonous if the same food is consumed each and every day. You will reach a point where you will get sick of eating the same food each and every day. It lacks variety in its sense. 

There is an increased risk of mercury poisoning. Certain types of fish contain mercury and consuming only sushi will increase the mercury you consume per day. 

Go for low mercury fish alternatives such as salmon, shrimp, catfish, clams, and so on. That is a crucial point you should be attentive to.


In this article, we discussed “the sushi diet”.I also discussed the ingredients in the sushi and the different health benefits and nutrients they have. In addition to that, I included some of the disadvantages of following the sushi diet.


7 Benefits of Eating Avocados, According to a Dietitian (healthline.com)

7 Surprising Health Benefits of Eating Seaweed (healthline.com)

17 Health Benefits of Sushi (#1 Top Japanese Food) – DrHealthBenefits.com