Generally, sushi is pretty healthy if it uses lots of vegetables. It may not be as healthy if it has mayo/sauce, is fried, or contains fattening meat. You can, however, order your sushi with veggies and fish without having to worry about it being unhealthy.
The healthiest proteins to order in sushi are salmon and tuna. These fish are both low in calories — 40 calories and 42 calories per ounce, respectively — and contain omega-3 fatty acids, which are good for the heart and brain. If you’re choosing a sushi roll, stick to just one order of six pieces to avoid going overboard on calories. Another healthy option is picking sashimi, which is just the fish without the rice.
You may also want to consider a vegetarian roll. At just 170 calories and 5 grams of fat per roll, veggie rolls are filled with fresh cucumbers, avocados and other vegetables. To make it even healthier, you can swap the white rice for brown — it packs extra fiber.
Here’s an article from Registered Certified Dietitian Nutritionist, Bonnie Giller: Is Sushi Healthy? The Facts behind the Food. In her article, Bonnie discusses sushi’s nutrition, safety, and composition.
In her article, 10 Tips for Ordering Healthy Sushi, Registered Dietitian/Nutritionist Keri Gans offers insight into what to choose and what to refuse — smart choices and poor choices — when ordering sushi.
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