It’s Friday night, and the last thing you want to do is cook. But you don’t want to eat fast food or anything too unhealthy. So you’re considering sushi, because it’s healthy … right? “Sushi can definitely be considered a healthy meal. It provides you with fiber and an excellent source of protein!” says Valerie Agyeman, RD, LDN, registered dietitian and host of the Flourish Heights Podcast. “Depending on the type of sushi you order, it can also be packed with essential vitamins and minerals from both the fish and veggies that are included. If seaweed is included, that is a source of iodine, antioxidants, and other vitamins as well.” However, depending on what you are ordering, it can quickly get super unhealthy. “If the ingredients are deep-fried and covered in a high fat creamy sauce (plus you dip them into a high sodium sauce like soy sauce and into another mayo-based one), then these ’nutritious’ ingredients become not so healthy,” says Roxana Ehsani, MS, RD, CSSD, LDN, registered dietitian nutritionist and National Media Spokesperson for the Academy of Nutrition and Dietetics. She adds that since there’s so much variety on a sushi menu and so many different ways it can be prepared, it really depends on exactly what you order for takeout that defines whether or not your meal is healthy or should be had just on occasion.
The healthiest menu options at sushi restaurants
The most effective way to ensure you’re getting the most nutrients out of your sushi is to keep it simple. “Focus on the whole foods such as the fish, rice, seaweed, and veggies such as cucumbers and avocado that are often included,” says Agyeman. “Add-ons like sauces and crunchy toppings are so tasty, but may add additional amounts of sodium, and/or sugars, so just be mindful.” If you’re concerned about carbs, you can swap out white rice for brown (or skip it completely). “I usually opt-in for brown rice when doing bentos, and ask for salad dressing on the side,” says Jonathan Valdez, RDN, owner of Genki Nutrition and a spokesperson for the New York State Academy of Nutrition and Dietetics. Here are the healthiest options on the menu:
Rainbow roll
“You can’t go wrong with a rainbow roll. Ingredients may include avocado, seafood like salmon or crab, veggies and nori seaweed,” says Agyeman. “Seaweed is a source of iodine, which helps support thyroid function. Rainbow rolls are high in healthy fats and protein from the variety of seafood.”
Miso soup
“Miso soup made from fermented tofu will be your probiotic best friend which helps with a healthy gut,” says Valdez. “Typically miso soups will come with wakame (seaweed), tofu, and onions, all of which are plant-based filled with fiber and nutrients that are amazing. Miso soup will also help you cut back on calories and save money that you may otherwise spend on sashimi.”
Veggie roll
“Veggie rolls are a fun way to get in a serving or two of veggies. Typically, it’s an assortment of different non-starchy veggies, like carrots, cucumbers, red cabbage, rice and rolled in seaweed,” says Ehsani. “Veggies rolls are usually the lowest calorie rolls on the menu and are loaded with vitamins, minerals, and fiber.”
Sashimi
“Sashimi is a wonderful option that is high in protein and has a variety of nutrients like selenium and B vitamins,” says Agyeman. “Sashimi is a thinly sliced raw fish, so if you are pregnant or are immunocompromised, it is not advised to consume them as it can put you at risk for food-borne illness and other complications.”
Nigiri
“This is the rice-upgrade version of sashimi. The rice and raw meat is usually simply paired with wasabi and soy sauce, so you know you won’t have the added calories, added sugar, sodium, and saturated fat that may be found in specialty rolls,” says Valdez. “This may be especially important to athletes seeking just carbs and protein.”
Edamame and seaweed salad
“Don’t skip over the appetizers. There are some nutritious options like edamame and seaweed salad you could also add to your order to round out the meal,” says Ehsani. “Edamame is a great source of plant-based protein, and seaweed salad is a great way to get in some green veggies. You could pair a few of these appetizers along with veggie roll or salmon avocado roll for a nutritious meal.”
Salmon and avocado roll
“Salmon and avocado roll is a wonderful option, especially for new sushi eaters. It’s very simple, and includes a few ingredients like nori, rice, salmon and avocado,” says Agyeman. “Salmon is rich in omega-3 fatty acids which support fertility, heart health and mood. Other ingredients like avocado have fiber, magnesium and folate which are vital nutrients, especially for women.”
The unhealthiest menu items
Besides the rolls themselves, one thing you also need to pay attention to is the sauces you dip it in. “Sushi isn’t sushi without a little soy sauce, and now many rolls are served with additional sauces such as spicy mayo and eel sauce. All sauces consumed in moderate amounts should be fine for a healthy individual, however it is important to consider that the sauces may have higher amounts of sodium, and/or added sugar,” says Agyeman. “So if heart health or other health conditions are of concern, try opting for low sodium soy sauce, or consider making it homemade or leaving off the sauces completely.”
Shrimp tempura roll
“Shrimp tempura roll is packed with flavor and a crunchy texture that makes it great comfort food. When it comes to nutrition, it is higher in saturated fats as a result of the shrimp being battered and deep-fried,” says Agyeman. “Other ingredients like nori seaweed contain nutrients like iodine and zinc. If your goal is to reduce saturated fats in your eating routine, try other nutrient-dense sushi options like a rainbow roll instead or make your own modified version that you love.”
Karage (fried chicken)
“One word: ‘fried’. It’s okay for once in a while,” says Valdez. “However, true Japanese restaurants may also be dipped in mayonnaise for the sauce.”
Philadelphia roll
“Unfortunately this roll could be quite total calories and total fat and the unhealthy type of fat (saturated fat) thanks to the cream cheese used in it,” says Ehsani. “You could opt to split this roll with a friend to limit yourself to just a few but those fat calories might add up quickly if you choose the whole roll.”
Eel roll
“Eel roll serves up omega-3s, and it is typically soaked in sauces that can add in excess salt or sugar. Eel rolls are a very tasty and popular dish in Japan,” says Agyeman. “If you are watching your added salt or added sugar intake, opt for no sauce or go for a sauce that is lower in added salt and added sugar.”
Spider roll
“Spider roll contains battered or breaded crab, cucumber, avocado, nori and spicy mayo. The combination of fried crab and mayo may add in additional calories, saturated fats and possibly added salt,” says Agyeman. “If you have specific health goals to reduce excess salt or saturated fats in your diet, try other sushi options that have dry cooking methods like a salmon and avocado roll or sashimi.”
Spicy rolls
“Although you may really love those spicy tuna or spicy salmon rolls, typically the spiciness comes from spicy mayo sauce used or covered in the roll,” says Ehsani. “These mayo-based sauces are high in fat and sodium. Get your spice kick (and your sinuses cleared) from using wasabi instead!” How to make sushi recipes at home.
Sources
Valerie Agyeman, RD, LDN, registered dietitian and host of the Flourish Heights Podcast.Roxana Ehsani, MS, RD, CSSD, LDN, registered dietitian nutritionist and National Media Spokesperson for the Academy of Nutrition and Dietetics.Jonathan Valdez, RDN, owner of Genki Nutrition and a spokesperson for the New York State Academy of Nutrition and Dietetics.
