Know her Sushi

This Japanese standard, in that broadest definition, is vinegared rice that comes in various forms with plenty of variations. Frequently it contains raw fish. The potential is there for part real healthy eating -- if you play it right.

You are watching: How much sodium does sushi have


Rice Is simply the Start

The rice is the key player here. Nutritionally speaking, brown is far better than white (higher in fiber). However sushi, really, is around the other ingredients. Sashimi usually refers to sliced, raw fish -- eel, octopus, tuna, salmon, swordfish -- you name it. If the fish is by itself, the technically sashimi. However place it through vinegared rice and you have actually sushi.


Good: Salmon

One the the foods items highest in omega-3 fat acids, salmon is a an excellent choice on top of a little bit of hand-pressed rice (nigiri sushi), in a roll (maki sushi), or numerous other ways. You have to watch the sauces and also stuff, though. They have the right to hike the fat and also calories.


Good: Tuna

Another great source of omega-3s, tuna is a popular choice for sushi, within a roll or served on top. You have to be careful with tuna -- bigeye, for example, deserve to be high in mercury -- however a offer a mainly is fine also for pregnant women and young children. Spicy tuna rolls? be careful. Remember, add-ons favor sauces can include fat and also calories.


Good: Avocado

Many popular sushi rolls combine avocado, frequently with fish and vegetables yet sometimes alone through the rice (and nori, sushi’s seaweed wrapper). Avocado is high in heart-healthy fats and also fiber, and it"s packed with various other nutrients. The can help your kidneys, her heart, and your nerves work better.


Good: Vegetarian/Veggie Roll

Sushi doesn’t have to include fish. Because that the seafood-shy or vegetarians, veggie rolfes (with things like avocado, cucumber, carrot, mushroom, onion, asparagus, and tofu) space healthy and readily available in supermarkets and also sushi restaurants. Pickled ginger, through the way, is a typical condiment offered with sushi. It’s supposed to clean the palate in between bites.

Good: California Roll

A standard in sushi, the California roll includes rice, nori, avocado, cucumber, and also “crab” (usually surimi, or imitation crab, do of pollock, egg whites, sugar, and also other stuff). It’s sometimes served together uramaki (with the rice top top the outside and also the nori and also ingredients ~ above the inside). A California roll is normally OK if you save away native high-calorie, fatty, mayonnaise-like dips and also sauces.

Good: Rainbow Roll

This is the mountain Everest that sushi, a mix that can include crab (usually imitation), salmon, shrimp, at least one kind of tuna and sometimes other fish. It’s frequently a California role topped through all the fish. It’s protein heavy, and with all the fish and also the avocado, the fatty, however with healthy and balanced fats. Still, eat castle in moderation.

Not Good: Philadelphia Roll

The philly roll is just one of those sushi developments that may fool you right into thinking that healthy. That not. A main ingredient is cream cheese, which is high in saturation fats and also cholesterol and also low in nutrients. Even with the healthy bits in plenty of Philly rolls, like salmon or avocado, unless it’s made through low-fat cream cheese, that probably ideal to skip it.

Not Good: Shrimp Tempura

Shrimp doesn’t have practically the nutritional worth of, say, salmon (lower in countless vitamins and also minerals, greater in sodium), yet it have the right to be a source of protein and, come a many people, the yummy. Stay away native tempura, though. That’s a way of battering and deep-frying the shrimp. (It’s done v vegetables, too.) that can include calories and also fat.

Not Good: Swordfish

The firm, meaty flesh of swordfish (mekajiki in Japan) is thought about a delicacy v sushi. Unfortunately, swordfish is top top the FDA’s list of fish that little children, and women who space pregnant, may become pregnant, or space breastfeeding, need to avoid since of perhaps high level of mercury.

Not Good: Shark

The same problem that swordfish has with mercury is true of shark. And marlin and king mackerel, too. One offer won’t affect you much. Still, children and also many women must steer clear.

Iffy: Mackerel

Known together saba in Japan, mackerel is another heart-healthy fish that’s high in protein, omega-3s, and other nutrients. The makes fantastic choice because that sushi. However be careful: when Atlantic mackerel is top top the FDA’s best choices list, king mackerel is on the list of fish come avoid due to the fact that of its possibly high level of mercury. Understand what you getting.

Not Good: Marlin

In Japan, nairagi is considered a delicacy for sashimi, sushi, and a life fish dish known as poke. Still, there room concerns about its mercury levels. The FDA has actually placed marlin ~ above its list of fish to avoid for ladies who space pregnant and breastfeeding, and also young children. Others deserve to eat it, however do it sparingly, just to it is in safe.

Not Good: Dragon Roll

There’s many sushi the end there, and with a little practice, you can make your own healthy masterpieces, too. The dragon roll most likely shouldn’t be in the mix. It contains unagi, or eel, i m sorry is high in protein, omega-3s, and vitamins A, B12, and also D. However dragon rolls regularly come through a calorie-heavy sauce. Plus, unagi is endangered. Just avoid it.

IMAGES detailed BY:

Thinkstock photos Epicurrence / Unsplash Thinkstock picture Thinkstock image Thinkstock image Thinkstock photos Thinkstock picture Thinkstock photos Thinkstock photos Thinkstock image Thinkstock image Thinkstock photos Thinkstock picture Thinkstock image Thinkstock picture




Merriam-Webster Dictionary.

See more: How Much Money Did Obama Spend On Vacation S Is Fake

Harvard T.H. Chan institution of windy Health: “Omega-3 fat Acids: an important Contribution.”

National institutes of Health, Office of diet Supplements: “Omega-3 fatty Acids,” “Potassium.”

FDA: “Eating Fish: What Pregnant Women and Parents need to Know,” “Seafood Nutrition Facts.”

United claims Department of Agriculture, farming Research Service: “USDA Branded Food commodities Database.”

University of new Hampshire: “Avocados are Packed v Nutrients for her Health.”

MyFoodData, United states Department the Agriculture, farming Research Service: “Nutrition facts Comparison Tool.”

Hawaii Seafood Council: “Broadbill Swordfish (Mekajiki),” “Nairagi stripe marlin (Tetrapturus audax).”