Is Sushi Healthy for You? The Answer Might Surprise You

It Looks Good, But is Sushi Good For You? (Image Source: Unsplash)

Is Sushi Unhealthy?

Since there are so many options when it comes to ordering sushi, let’s look at some of the most popular dishes to evaluate so you have a clear understanding of the nutritional basics. After all, your nutrition is key to being able to perform your best in the gym and in life.

Healthy Sushi Ingredients

Not all sushi is bad for you. It depends a lot on the ingredients used and how it is prepared. Most sushi dishes consist of fish, pickled vegetables, miso, and seaweed. These sushi ingredients offer a wide variety of health benefits.

Preparing the ingredients for sushi — Ouriel Ouaknine
Always Choose Fresh and Healthy Sushi Ingredients (Image Source: Unsplash)

What Sushi is the Healthiest?

Skip the rice

To maximize the health benefits of sushi, look for rolls wrapped in cucumber instead of white rice. Sushi rice is a source of hidden sugar, which can contribute to elevated blood sugar levels. If you must keep the rice, opt for brown rice, which has more fiber and nutritional value. You can also request a low-carb menu, seek out restaurants that cater to low-carb eating plans, or ask for cauliflower rice sushi (or make your own using the recipe below).

Limit your order to one roll

Choose your favorite sushi roll and pair it with other healthy sides that are less likely to spike your blood sugar and will help balance things out. Great side dishes include edamame, miso soup, veggies, or a side salad with ginger dressing.

Add Sides To Your Sushi To Balance Your Meal (Image Source: Unsplash)

The simpler the better

Watch out for dishes that use the terms crispy or smothered. These types of rolls are typically full of excess fat and calories. You’re better off ordering simple rolls that aren’t topped with extra sauces or coated in a deep-fried batter. Another healthy option would be to order sashimi with a side of veg.

Healthy Cauliflower Rice Sushi Recipe

Recipe Source: SheKnows

Try This Sushi Recipe Using Cauliflower Rice (Image Source: Shutterstock)


  • 1 pack sushi-grade rice, sliced thin and cut diagonally
  • 1 package of riced cauliflower
  • 2 tbsp extra virgin olive oil
  • Scallions, thinly sliced and long
  • Cucumber, thinly sliced and long
  • Avocado, thinly sliced and long
  • Toasted nori sheets

Optional Toppings

  • Pickled ginger
  • Wasabi
  • Tamari or low-sodium soy sauce


  1. In a skillet, heat olive oil over medium heat and add the riced cauliflower. Saute for a few minutes until it becomes tender. Add 2–3 tbsp of water if it starts to dry out.
  2. Place the nori sheets on a bamboo mat and spread 3–4 tbsp of cauliflower rice onto the sheet. It should cover most of the sheet, leaving a 1-inch gap at the end furthest away from you.
  3. Layer on the sliced tuna and veggies to the end closest to you. Wet the end without rice with a small amount of water and roll up into a long roll.
  4. Remove from bamboo mat and slice into 6–8 pieces, depending on how thick or thin you want them to be. Top with pickled ginger and dip into wasabi or tamari sauce.



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