Sushi has some nutrients that are important for the human body.Depending on the type and ingredients in sushi, it can contain a lot of protein. This is especially true for sushi with tuna or salmon. Unfortunately, however, sushi has some disadvantages and should therefore only be eaten in moderation.

What is healthy in sushi

Most sushi contains fish and therefore omega-3 fatty acids. These are good for the heart and circulation, have natural anti-inflammatory qualities and play a role in brain function. The best sources of omega-3 are salmon, trout and tuna.

As already mentioned, sushi can contain proteins. Depending on the processing and ingredients, the amount of protein is not enough for the daily requirement, or you would have to eat a lot of sushi to cover it.

What is unhealthy in sushi

A significant drawback in sushi is the high sushi roll with lobster and shrimp, or with tempura, with calamari and with crab, for example, can contain up to 1000mg of sodium, which is already almost half the recommended daily amount for healthy people. High blood pressure and other health factors limit some people's daily sodium requirement to 1500mg per day. 

Most sushi is made with refined rice, i.e. white rice, and therefore contains a lot of carbohydrates. This can cause blood sugar levels to spike and you get hungry again more quickly. 

Some types of fish can contain a lot of mercury. Fish species with lower mercury content are salmon or shrimp.

The fact that sushi is eaten raw makes the ingredients susceptible to bacterial contamination. If you want to enjoy sushi at the sushi bar, make sure that it is very clean and that the ingredients are always fresh.

While algae are generally rich in vitamins and minerals, they often contain a lot of monosodium glutamate, a controversial amino acid suspected of causing headaches and discomfort.

Sashimi is healthier

If possible, eat sushi with brown rice, fresh salmon, tuna or trout and vegetables. The healthiest, however, is sashami, fine strips of high-quality raw fish without rice. Most of the sodium is found in the rice because it is prepared with very salty sauces, so sashami have far less sodium.

Guidelines for healthier sushi

Avoid fried food, like tempura.

Avoid sushi with teriyaki sauce and mayonnaise.

I'd rather have sashami than sushi.

If sushi, then with brown rice.

For lots of protein, have sushi with salmon and tuna.

Make sure the sushi bar is busy, so the ingredients are always fresh.