Sushi: Is It Really Healthy?


Sushi is now everywhere and the flavors are often original and surprising. Many people eat it with the idea that they are light and good for health. But is it so? What does it contain from a nutritional point of view? Let’s take a look at the nutritional universe of this dish.

Sushi Dictionary –
A Quick Tour of The Dish

The variations are numerous. However, generally speaking, it is a preparation of a piece of raw fish, that we mix or roll in rice. Sashimi is only raw fish sliced very finely. There are also vegetarian sushi, maki, nigiri, sushi at tempura, etc. The universe is vast, and so are the ingredients that people use.

It’s main ingredients are rice and raw fish. A bowl of particular short grain rice is used because it is sticky. People use this type of rice so that the pieces remain formed. Concerning the fish, salmon and tuna are common but there is a multitude of varieties. Algae are also a key ingredient in sushi making.

The Nutritional Values

Sushi is an interesting choice. Low in fat, -if not fried-, it offers a source of carbohydrates and protein. Fish-based sushi also provides omega-3. Moreover, algae are a concentrate of essential nutrients.

Of course, it always depends on the amount consumed. Sushi can vary between 40 and 70 calories, depending on its composition. A box of 6 sushi can quickly climb to 400 calories without counting the accompaniments such as soups or sauces.

Thwart the Bad Sources

Recently, on the Internet, many articles pointed sushi saying they were more caloric and ultimately worse than a Big Mac. But beware of this kind of information. Indeed, you need to go much further in your food analysis than counting total calories. It brings several nutrients and has a global nutritional composition that remains far more interesting than a fast food burger. This is the key to understanding the world of nutrition.

An Ancient Form Of Art

Sushi appeared in the 7th century when the marinade technique was introduced in Southeast Asia. The Japanese adapted this method to rice and fish. Like fermented fish, rice produces lactic acid, which in turn, ensures the marinating of fish.

After many improvements over the centuries, it has become a unique and healthy dish whose popularity continues to grow.

Health Benefits

The dish uses simple and healthy ingredients like rice, seaweed, fish and vegetables. They contain little fat and calories and are therefore ideal for people who care about their weight or cholesterol level. People who monitor their salt intake should pay attention to the varieties that are wrapped in seaweed (nori) and soy sauce.

The appetizers encourage to eat slowly and to enjoy the meal.

A typical serving is about 10 nigiri and thin rolls that contain about 450 calories.

In general, the nutritional value of nigiri varies from 40 to 100 calories.

Two pieces of thin rolls correspond to about one piece of nigiri, while the thicker rolls vary considerably depending on the ingredients.

One of the most popular, the California roll, which includes fish and avocado, contains about 40 calories per piece.

Technically speaking, the word sushi refers to vinegar rice. However, it now describes a variety of small pieces of food (fish, seafood, omelet) served on a bed of rice (nigiri) or rolls of rice. You can eat it as it is or dip sushi in shoyu (Japanese soy sauce).

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