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Other types may contain hidden ingredients, high sodium levels, or fried elements, making them more calorific. Traditionally, sushi consists of cooked, pressed rice flavored with vinegar. It commonly includes a garnish of other ingredients, such as cooked or raw vinegared seafood, saltwater fish, vegetables, cooked meats, or egg. Sushi usually comes in bite-size pieces and may also include a seaweed wrap. If a person makes sushi at home with raw fish, the Food and Drug Administration (FDA) advises that individuals choose frozen products as freezing the fish will kill parasites. However, raw fish carries the risk of parasitic or bacterial infections, so the FDA recommends cooking the fish for safety. This article discusses whether sushi is healthy, its nutritional content, and its potential risks. We also explain how to make sushi at home. Is sushi healthy Share on PinterestGillian Vann/StocksySushi comes in different forms, and simple versions are generally safe to consume. Considering whether sushi is healthy entails examining all the ingredients. Fish Raw fish carries the risk of foodborne infections. Therefore, the FDA advises eating cooked fish. To ensure safety, a person can substitute cooked fish for raw fish when making sushi. If they choose raw fish, frozen options will kill some — but not all — harmful germs. Rice Another way to make sushi healthier is to use brown rice instead of white rice. Brown rice is a whole grain that contains fiber and more natural nutrients. People may need to make additional preparations when using wholegrain rice for sushi, as it is not typically as sticky as refined, white rice. Seaweed Seaweed is another common ingredient in sushi. It has certain health benefits and risks. Seaweeds have many bioactive compounds, including:polyphenolssterolsalkaloidsflavonoidstanninsproteins with essential amino acidspolyunsaturated fatty acids These compounds have a high nutritional value and offer many benefits. For example, polysaccharides from seaweeds have a favorable effect on the intestinal tract, but unlike fibers, they are calorie-free. Additionally, pharmaceutical and food companies often use agar and carrageenan from red algae and alginates from brown algae as stabilizers in their products. Although seaweed is rich in compounds that promote several aspects of health, some types are unsafe as they contain dangerously high iodine quantities and harmful metals, such as specific species of arsenic. Learn more about seaweed here. Other ingredients According to the Academy of Nutrition and Dietetics (AND), sushi can sometimes contain a high amount of hidden calories and salt. To avoid this, a person can consider:choosing sushi that consists of fish and vegetablesavoiding added cheese, mayonnaise, and fried ingredientslimiting soy sauce, as it has a high sodium content Sushi s nutritional information The following tables list the nutrients in common sushi ingredients. Fish Chefs feature different types of fish in sushi recipes. Some are healthier than others, but wild salmon is a suitable choice. Below are the nutrients in a 3 ounce (oz), or 85 gram (g), serving of Atlantic wild, raw salmon:AmountEnergy121 kcalProtein16.8 g Total fat5.39 gTotal monounsaturated fat1.78 gTotal polyunsaturated fat2.16 gCarbohydrates0 gVitamin A34 IUThiamin0.192 mgRiboflavin0.323 mgNiacin6.68 mgPantothenic acid1.41 mgVitamin B60.695 mgFolate, total21.2 mcgVitamin B122.7 mcgMagnesium24.6 mgPotassium416 mgPhosphorus170 mgZinc0.544 mgSelenium31 mcg White rice The below table shows the nutritional values of 1 cup, or 186 g, of short-grain white rice:AmountEnergy242 kcalProtein4.39 gTotal fat0.353 gCarbohydrates53.4 gThiamin0.305 mg Riboflavin0.03 mg Niacin2.77 mg Pantothenic acid0.738 mg Vitamin B60.11 mg Folate, total110 mcgCalcium1.86 mg Iron2.72 mg Magnesium14.9 mg Phosphorus61.4 mg Potassium48.4 mg Zinc0.744 mg Copper0.134 mg Manganese0.664 mg Selenium 14 mcg Seaweed Below are nutrients in 2 tablespoons, or 10 g, of kelp seaweed:AmountEnergy4.3 kcalProtein0.168 g Total lipid (fat)0.056 gCarbohydrates0.957 gFiber, total dietary0.13 gVitamin A11.6 IUVitamin E (alpha-tocopherol)0.087 mgVitamin K (phylloquinone)6.6 mcgThiamin0.005 mg Riboflavin0.015 mg Niacin0.047 mg Pantothenic acid0.064 mg Folate, total18 mcgCholine, total1.28 mgCarotene, beta7 mcgCalcium16.8 mg Iron0.285 mg Magnesium12.1 mg Phosphorus4.2 mgPotassium8.9 mgSodium23.3 mg Zinc0.123 mg Copper0.013 mg Manganese0.02 mg Selenium0.07 mcg Potential risks While most types of sushi will be safe, there are some potential risks — particularly those associated with raw fish. Parasitic and bacterial infections Older, 2012 research reports that people may develop parasitic infections from eating raw or undercooked fish. Types of parasites may include:nematodestrematodescestodesprotozoa The FDA notes that bacteria may also cause infections in fish. It also advises that some people should avoid eating raw or undercooked fish and seafood, such as:if they are pregnantolder adultschildrenpeople with weakened immune systems — for example, those living with:HIV or AIDScancerdiabetes Mercury contamination 2018 research notes that mercury accumulates in fish and seafood. Consumption of excessive amounts links to various health conditions. Experts recommend eating 8 oz of fish per week, selecting from types that are lower in mercury. Examples of fish with lower mercury levels include:salmoncodhaddock Examples of fish with very high mercury levels include:king mackerelorange roughybigeye tuna How to make Below are steps for making sushi:Make some sushi rice — a mixture of short-grain white rice, rice vinegar, salt, and sugar.Put a sheet of nori on a sushi mat with the smooth side down.Press 1 cup of sushi rice evenly on the nori, but leave a 1-inch border at the top.Add fillings evenly over the rice, such as sushi-grade salmon or smoked salmon. Other fillings may include vegetables, such as cucumber or carrot slices, and fruit, such as mango or melon slices.Starting at the bottom, roll up the sushi mat. Dampen the border with water and fold over the roll.Cut the sushi into eight rolls.Drizzle with your choice of sauce, such as sweet chili or spicy mayo.Serve with preferred dips, such as soy sauce. Summary Sushi is a healthy option when the ingredients are simple and homemade. However, store-bought or restaurant-made sushi may include hidden ingredients. The main drawback to its healthy potential is raw fish, as some can carry parasitic and bacterial infections. Some fish can also contain high levels of iodine, mercury, and heavy metals, whether cooked or uncooked. Making sushi at home can reduce these risks as a person can avoid high calorie ingredients, such as cream cheese, and limit salty ingredients, such as soy sauce. Exchanging the white rice for brown rice is also beneficial, as the whole grain variety adds fiber and more nutrients. Last medically reviewed on July 28, 2022Nutrition / Dietfood safety 14 sourcescollapsedMedical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.Advice about eating fish. (2022).https://www.fda.gov/food/consumers/advice-about-eating-fishBoyd, M. (2019). Sushi basics.https://www.eatright.org/health/lifestyle/culture-and-traditions/sushi-basicsCaceres, V. (2022). Rounding up healthy rice choices.https://www.heart.org/en/news/2022/03/29/rounding-up-healthy-rice-choicesCherry, P., et al. (2019). Risks and benefits of consuming edible seaweeds.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6551690Craig, N. (2012). Fish tapeworm and sushi.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3374688Fish, salmon, Atlantic, wild, raw. (2019).https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/nutrientsKimáková, T., et al. (2018). Fish and fish products as risk factors of mercury exposure.http://www.aaem.pl/pdf-84934-29078?filename=Fish%20and%20fish%20products%20as.pdfKulawik, P., et al. (2018). Heavy metal contamination, microbiological spoilage and biogenic amine content in sushi available on the Polish market [Abstract].https://pubmed.ncbi.nlm.nih.gov/29134651Lomartire, S., et al. (2021). An overview to the health benefits of seaweeds consumption.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8232781Meat, poultry, and seafood from food safety for moms to be. (2018).https://www.fda.gov/food/people-risk-foodborne-illness/meat-poultry-seafood-food-safety-moms-bePapalardo, A. M., et al. (2021). Geographic pattern of sushi product misdescription in Italy - A crosstalk between citizen science and DNA barcoding.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8066630Rice, white, short-grain, enriched, cooked. (2019).https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/nutrientsSeaweed, kelp, raw. (2019).https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/nutrientsSelecting and serving fresh and frozen seafood safely. (2022).https://www.fda.gov/food/buy-store-serve-safe-food/selecting-and-serving-fresh-and-frozen-seafood-safelyFEEDBACK:Medically reviewed by Jerlyn Jones, MS MPA RDN LD CLT, Nutrition — By Mary West on July 28, 2022 Latest newsWhat sets 'SuperAgers' apart? Their unusually large neuronsOmega-3 may provide a brain boost for people in midlifeSeasonal affective disorder (SAD): How to beat it this fall and winterCDC: Monkeypox in the US 'unlikely to be eliminated in the near future'Why are more women prone to Alzheimer's? New clues arise Related CoverageWhat are the benefits of artichoke extract?Medically reviewed by Alissa Palladino, MS, RDN, LD, CPT While artichoke extract may offer health benefits, the research supporting its efficacy is limited. Learn more.READ MORECan you freeze milk? 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