What Are Healthy Sushi Options?

Sushi has a justified reputation for being one of the healthiest options for eating out. Fish is high in protein as well as brain-boosting omega-3 fatty acids. However, the raw-fish bar has also as many potential pitfalls.

Sushi menus can be light on descriptions, so fried batters, junky carbs, mayonnaise-based sauces, even misleadingly high-calorie salad dressings can find their way onto your plate. These may not even taste indulgent.

Steer clear of anything which says tempura or crunchy. In sushi restaurants, the term “tempura” means fried. It also tells you not to eat it if you’re trying to cut your calorie intake. Next, make sure that you cut back on the sauce.

Although eel sauce, spicy mayo as well as soy sauce are all delicious, they are high in sugar and sodium. In addition, “creamy” and “spicy” rolls are a no-go. Rolls which include cream cheese include extra fat as well, while “spicy” rolls are drenched in a sauce that consists of mayonnaise and chili paste.


One of the foods which is highest in omega-3 fatty acids, salmon is a great choice on top of a tiny bit of hand-pressed rice (nigiri sushi), in a roll (maki sushi), or a number of different other ways. You need to watch the sauces and stuff, though, as they can hike the fat and calories.

Salmon Avocado Roll

Aside from an online casino Dubai, are you able to think of a more iconic duo than salmon and avocado? We’ll wait. In addition to the roll’s delicious melt-in-your-mouth texture and taste, its health benefits are an even bigger win. Both foods are high in omega-3 fats which work to keep your heart healthy and your stomach full.


Tuna is another good source of omega-3s. It is a popular choice for sushi, in a roll or served on top. You need to be careful with tuna — bigeye, for instance, can be high in mercury — but one serving a week is fine even for pregnant women as well as young children. Spicy tuna rolls? Be careful. Remember that add-ons such as sauces can add fat as well as calories.

Substitute White Rice For Black Or Brown

Although eating sushi without rice is the perfect way to go, sometimes it’s hard to avoid our dearly beloved friend – carbohydrates. For a healthier option, ask your server if you can have your roll made with brown or black rice.

Brown rice has an plenty of fibre, which is key for healthy digestion as well as for keeping your stomach full. In addition, black rice (which is also known as “forbidden rice”) is full of antioxidants and can help protect your heart’s health. This type of rice slows down the absorption of sugar in the blood which is useful in preventing diabetes.

Vegetarian Rolls

Sushi doesn’t need to include fish. For the seafood-shy or vegetarians, vegetarian rolls (with things such as avocado, cucumber, carrot, mushroom, onion, asparagus and tofu) are healthy in addition to readily available in supermarkets and sushi restaurants. Pickled ginger, as a by the by, is a common condiment that is served with sushi. It’s meant to cleanse your palate between bites.