We all love our sushi takeout nights, but it’s hard to tell when we’re having a cheat day or staying true to our eating plan.

Because sushi is made of fish and seaweed, we may think we’re ordering a healthy meal. But different rolls have very different caloric makeup.

Still, eating sushi can be beneficial to our bodies. It’s packed with antioxidants and vitamins as well as omega-3 fatty acids. Eating sushi also benefits our health in areas like heart health, hormone regulation, circulation, and even cancer prevention.

Is sushi healthy?

In short, yes… but also no. It’s a complicated question that forces a complicated answer.

Yes, sushi can be extremely healthy to eat, but it all really depends on the type of sushi you decide to order.

When ordering the healthiest sushi rolls, it depends on the type of fish and rice you choose. Essentially, the healthiest components of a sushi roll include rice (brown rice would be nice), fish (preferably not fried), avocado, and some sort of vegetable.

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“Sushi itself is not a very caloric meal unless you’re rolling in one after another roll, but what makes calories add up includes the different types of mayo, dressings, breading, and heavily fried preparations,” says Registered Dietician Nutritionist Bonnie Taub-Dix. “Some people order cucumber rolls and they avoid rice, but that might leave them feeling unsatisfied and running for frozen yogurt afterward on the way home.”


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