Sushi — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Sushi nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 130 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 28 g | 10.18% |
| Fiber | 1 g | 3.57% |
| Sugars | 5 g | 10% |
| Glycemic Index | 48 | - |
| Protein | 4 g | 8% |
| Sodium | 500 mg | 21.74% |
| Total Fat | 1 | 1.28% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
48
🟢 Low Glycemic Index
1 g
🥕 Low Fat Content
Sushi facts & tips
Health benefits
- Rich in omega-3 fatty acids from fish like salmon and tuna, which support heart health, reduce inflammation, and improve brain function.
- High in protein, essential for muscle growth, repair, and overall body function, especially from fish and seafood.
- Contains essential vitamins and minerals such as iodine, selenium, and B vitamins, which support overall health and well-being.
- Supports heart health due to the healthy fats in fish, which can help lower cholesterol levels and reduce the risk of heart disease.
- Low in calories, especially if made with fresh fish, vegetables, and seaweed, making it a good option for weight management.
Health risks
- Risk of contamination with harmful bacteria, parasites, or viruses, particularly in raw fish sushi, which can lead to foodborne illness if not properly handled or sourced.
- High sodium content particularly in sushi made with soy sauce, pickled vegetables, or added sauces, which can contribute to hypertension and increased cardiovascular risks when consumed frequently.
- Potential for mercury contamination in certain types of fish used in sushi, such as tuna, which can pose health risks if consumed in large quantities, especially for pregnant women and young children.
- High carbohydrate content particularly in sushi made with white rice, which can cause rapid spikes in blood sugar levels, particularly concerning for diabetics.
- Risk of overconsumption due to its palatable nature and small portion sizes, leading to excessive calorie intake if not mindful of portions.
How to choose sushi
Quality sushi should feature fresh, vibrant ingredients; the fish should appear glossy and smell like the ocean, not fishy. Rice should be sticky yet individual grains should remain distinct, complementing the overall presentation.
Avoid sushi with dry rice or discolored fish; such signs often indicate that it was not prepared with care or is past its best. Sushi that smells off or has a slimy texture should also be avoided, as it poses a health risk.
How to store sushi
Sushi should be stored in the refrigerator in an airtight container if not consumed immediately. Refrigeration helps keep it fresh and safe to eat for up to 24 hours. Proper storage is essential to maintain its quality.
Leaving sushi at room temperature can lead to rapid bacterial growth. Avoid exposing it to air for extended periods, which can dry out the rice and fish. Always consume sushi promptly to enjoy its best flavor and texture.
✅ Extra Tip
How long does it last?
Sushi can last for 1-2 days in the refrigerator. For the best quality and safety, it should be consumed as soon as possible. Always keep it tightly sealed and refrigerated.
What to do with leftovers?
Leftover sushi can be repurposed in creative ways. Deconstruct it and use the ingredients in a sushi bowl with rice, avocado, cucumber, and soy sauce, or chop it up and mix it into a salad with greens and a ginger dressing. Sushi is also great when lightly pan-fried for a crispy, warm version.
Use leftover sushi to make a sushi burrito by wrapping it in a large sheet of nori with additional fillings, or blend it into a sushi dip with cream cheese, soy sauce, and wasabi, perfect for serving with crackers or vegetables. If you have a lot of sushi, consider transforming it into sushi rolls by adding fresh ingredients and re-rolling them. Sushi can also be mixed into a rice bowl with vegetables and a sesame dressing, or served over a bed of greens for a sushi salad. For a quick snack, enjoy sushi with soy sauce and wasabi, or top with extra pickled ginger for added zing.
👨⚕️️ Medical disclaimer
How sushi supports specific health conditions
Sushi is a Japanese dish made from rice, vegetables, and fish, providing a balanced source of carbohydrates, protein, and omega-3 fatty acids. The fish in sushi promotes heart health by lowering cholesterol levels, while the rice provides sustained energy, supporting brain function. Sushi’s light and nutritious ingredients make it a popular choice for a balanced meal, but watch for sodium from soy sauce to maintain blood pressure control.
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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