Is sushi healthy for weight loss?

Is sushi healthy for weight loss?

Are you wondering that Is sushi healthy for weight loss? If yes then the answer to your query is that Japanese traditional dish sushi is considered a weight-loss-friendly meal.

What is sushi?

Sushi is a Japanese dish that typically consists of rice and raw fish or seafood, although sometimes it is cooked.  Although raw fish is usually associated with sushi, the most important ingredient is actually rice. In fact, the word “sushi” refers to the sour taste of vinegared rice. Rice is always present in sushi, regardless of the toppings or fillings. Sushi rice is so important to sushi chefs in Japan that they undergo years of training just to learn how to cook it properly even before handling any fish or seafood. 

Is sushi healthy for weight loss

Types of sushi:

  1. Nigiri:

A topping, usually fish, is served on top of sushi rice.

  • Sashimi:

The fish or shellfish is served alone without rice.

  • Maki:

Rice and filling wrapped in seaweed.

  • Uramaki:

Similar to above, except rice is on the outside and the filling is encased in seaweed.

  • Temaki:

Sushi that has been rolled into a cone by hand.

Types of sushi

Is Sushi Healthy for Weight Loss?

Fortunately, you can include sushi in your diet if you’re trying to lose weight. You can avoid eating too many calories by following the suggestions mentioned, such as ordering fewer specialty rolls and more traditional rolls. Brown rice is also offered by some restaurants as an alternative to white rice. Those who are trying to lose weight or who want to eat healthier may want to switch from white to brown rice for fiber, which can be more satisfying and has a lesser impact on blood sugar. Practicing mindful eating also helps manage weight, prevent overeating, and prevent gaining a few extra pounds. Eating slowly and savoring each bite will help you listen to your body.

learn more about 10 fastest ways to lose weight.

The nutrition profile of sushi:

  • The average traditional maki roll contains between 20 and 28 calories.
  • A piece of veggie maki (20g) has 20 calories.
  • A piece of tuna maki (30g) has 29 calories.
  • Salmon nigiri (35g) provides 37 calories
  • Salmon sashimi (1 oz) provides 36 calories.

There are more ingredients and sauces in the house rolls. Inevitably, they will contain more fat, sodium, and calories than a traditional sushi roll. For example

A 30g piece of spicy California roll contains almost twice as many calories as its non-spicy counterpart (28 calories). The difference is the spicy sauce on the spicy California roll. The additional calories, saturated fat, and sodium you’ll find in rolls with extra sauces, like mayonnaise, spicy mayonnaise, and teriyaki sauce.

Rolls with a crunch, such as those that include deep-fried ingredients, such as tempura rolls, which have fillings dipped in a tempura batter and then deep-fried; and spider rolls, which contain fried soft-shell crab meat, are also higher in calories and fat due to their fried content. In order to put this into perspective, a piece of shrimp roll (30g) contains 30 calories. On the other hand, a piece of shrimp tempura roll has an additional 17 calories. It’s not a big difference, but for 6 pieces you’d be looking at an additional 100 calories.

If you want to know what is in a roll, you should always read the description before ordering. If you choose to order a specialty roll, enjoy it in moderation.

Nutritional concerns regarding condiments and extra:

Soy sauce is widely enjoyed when dipping sushi and sashimi. Drenching them with soy sauce overpowers the fish’s natural flavor. As far as nutrition goes, soy sauce is a salty food with 879 mg sodium per tablespoon. There is a recommendation to limit sodium intake to no more than 2300mg per day, which is equivalent to 1 teaspoon. In other words, if you finish dipping your dish in about one tablespoon of soy sauce, you will have consumed over one-third of your recommended daily intake. You can still get the umami flavor if you choose a low-sodium version.

You may also want to try tamari, which is similar to soy sauce but is gluten-free. Wasabi, which contains one-tenth of the sodium found in one teaspoon of salt, can be used instead of soy sauce for a hint of spicy flavor in sushi or sashimi. Consider eating a piece or two of pickled ginger with sushi and sashimi if you are not into additional flavors.

Health benefits of Sushi:

Health benefits of Sushi

In addition to sushi’s delicious taste, it provides you with nutritional benefits as well. If you enjoy sushi, you will love learning about its health benefits.

  • Fish is an excellent source of protein. In spite of the fact that most people get enough protein, USDA My Plate recommends adults consume between 5 and 7 ounces-equivalent of protein foods daily. Protein takes longer to digest, so it fills you up, so your meal is more satisfying. Sushi is a good way to get your daily serving of lean protein if you love eating fish. You can also enjoy sushi made from plant-based proteins, such as tofu, if you are a vegetarian or a vegan.
  • Fish such as salmon and mackerel, which are common ingredients in sushi, contain omega-3 fats such as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are essential for heart health. American Heart Association recommends eating two servings of 3.5 ounces of cooked fish per week, particularly fatty fish, such as salmon.
  • In addition to providing vitamin D and vitamin B12, fish contains essential minerals such as selenium, zinc, and iodine. 
  • Eating sushi regularly may help with more serious conditions such as schizophrenia and bipolar disorder. Vitamin B12 is also abundant in fish, which keeps the brain ‘happy’ and prevents bouts of depression, anxiety, and memory loss.
  • Sushi is a good source of antioxidants which slow down cell damage, protect the skin from permanent oxidative damage, and slow down the overall aging

Can you eat sushi if you’re vegan?

You can, but you will want to skip the seafood and egg. With more emphasis on plant-based foods, sushi restaurants are offering more vegan options on their menus. Those who only eat plant-based foods can also find vegan sushi restaurants in trendy neighborhoods. Besides more traditional sushi rolls there are also new vegan options. Like a specialty roll, they may have several different foods packed into one roll. However, the ingredients are plant-based. Fancier vegan sushi rolls include sauces as a result, which are more calorie-dense and have a higher sodium content.


I lead a team of professional nutritionists and dietitians. We provide our consulting services in different areas of nutrition.

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