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Tips For Keeping Sushi Healthy

I love sushi just as much as the next girl. In fact, I could eat it everyday if I could afford it. The problem with sushi is that it has such a healthy stigma attached to it but there are many rolls and dishes that are super high in calories and saturated fat. One shrimp tempura roll (fried shrimp) can have upwards of 508 calories. That's disheartening since I could put down two shrimp tempura rolls on my own — yikes!

So because I wanted to find a way to still be able to eat my sushi and enjoy it, I searched for ways to keep it healthy. Here are some tips from the Honolulu Advertiser that can help make ordering sushi a little more healthy:

  • Steer clear of fried or battered foods, such as dumplings, tempura and spider rolls. There's no sense in making fish unhealthy. When ordering at a Japanese restaurant, look for broiled, grilled or steamed items. Typically, soup and sashimi are low in calories.
  • Avoid new-wave sushi. Be especially careful when it comes to rolls with duck, cheese or other high-fat ingredients. Also stay away from eel, which is high in calories and fat.

There are more great tips so


  • Keep sodium down. Use less soy sauce or request the low-sodium kind. Also note that miso is quite high in sodium.
  • Limit the extras. Mayonnaise, cream cheese and even a creamy Japanese dressing on the green salad can add significant calories to what you're eating.
  • Avoid the feeding frenzy. Yes, there are many good sushi choices, but try to stick to one or two lower-calorie rolls. Order steamed veggies, hijiki (cooked seaweed) or oshitashi (boiled spinach with soy sauce) to fill you up.
  • Keep your food safe. Any raw fish or shellfish can contain parasites, their eggs and other disease-causing microorganisms. Moreover, fish accumulate mercury, which at high enough levels can damage the nervous system.

Fit's Tip: Be sure to also check out my Sushi Breakdown to be even more armed with healthy choices before you eat sushi next.


Join The Conversation
behemoth_the_cat behemoth_the_cat 9 years
I love sushi! Fortunately, my favorite are the classic rolls and nigiri, but I also love avocado and eel!! They may be high in fat but are much healthier than the cream-cheese or duck rolls.
KiwiLu KiwiLu 9 years
Wow that is a lot. :/ Everyone seems to love sushi but I don't like sushi or anything that comes from the sea.
sparklestar sparklestar 9 years
Lanfear - that's exactly what I thought. ;) I knew the sushi that I have is pretty much the healthiest because duuuuh... I do my research. WANT SUSHI NOW.
Lanfear Lanfear 9 years
I am really sorry if this offends anybody but all I can say to that is Duuuuuuuuuuuuh! Fatty fried stuff with lots of salt is unhealthy even if its called Sushi - big surprise!
chicchick chicchick 9 years
I wish my husband and/or friends liked sushi. I can never find anyone to go with me to get it. Because of that, I've only tried a few kinds - mostly rolls and I love them! Occasionally I'll pick up some rolls at the grocery store but it's just not the same.
Carri Carri 9 years
Sushi is a treat for me, so I'm going to eat as many spider rolls I can stuff down my face!! :D
Spectra Spectra 9 years
I eat sushi maybe once a year because I live in the Midwest and I don't trust a lot of sushi because of the fresh factor. When I do get sushi, I get tuna and it's pretty healthy...I get half the rice and the tuna is raw and not fried or anything. I didn't know you could GET deep fried sushi fillings. That sounds kinda good (unhealthy, sure, but good nonetheless!)
samischo samischo 9 years
Oh i love sushi!! unfortunately for my waistline, we get free sushi & sake bombs from our friends who work at a sushi restaurant. i can't say no to that!!
wackdoodle wackdoodle 9 years
I eat the avocado roll or the cucumber roll but I can only eat two small pieces. Freakin rice expanding in my stomach. Ugh the pain! If I go to sushi with my gluttonous friend I'll have a bite of his spicy tuna hand roll (who would guess Mr size 27 Rock&Republic Jeans could eat 5 hand rolls and four plates of California rolls at once). But we always watch and smell our sushi to make sure its super fresh.
emalove emalove 9 years
I love sushi, but I never eat tempura or anything fried...gross. I like the maki rolls and sashimi.
nancita nancita 9 years
Oh no!! About the unagi. That is like my favorite sushi; I had no idea it was high in fat and calories. I guess I will eat it in moderation (like in nigiri) and not in whole rolls anymore. Great to know.
piraterie piraterie 9 years
I love unagi too much to ever avoid it. But I don't eat sushi too often, so I figure it's all right (although if I could afford it or had the patience to make it at home all the time, I'd eat it every day). And when I go I usually share with someone and end up eating half a veggie roll or something healthier and then half a roll with unagi or, horror, something fried. I'm healthy enough in the rest of my diet; I think it's all right to not worry about it in regards to my favorite food.
dpbluiz13 dpbluiz13 9 years
I love sushi. It's so hard to stop eating once you've started.
missbanana missbanana 9 years
is it bad that i always start with agedashi? yum yum yum and i agree, the battered ones are the best.
sparklestar sparklestar 9 years
I love sushi so much. We make our own at home which brings the cost down significantly! =D We bought a sharp ceramic knife, sushi magic making kit and moulds. =D I could eat it EVERY SINGLE DAY. I love it so much. =) I stick to cucumber maki, tuna nigiri and tofu nigiri.
kiddylnd kiddylnd 9 years
I don't like fish, so when we go out for sushi I get either kappa maki (cucumber rolls) or avocado rolls. The place we go also has killer veggie rolls with watercress, carrots, leaf lettuce, cucumber, and avocado. YUM! I confess that I do down a few tofu rolls though, and the tofu is the fried kind. SO good though! I probably eat more veggies in a meal when I eat sushi than in a regular meal though. :)
splayer splayer 9 years
Wow! One spicy tuna roll is 449 calories!
aimeeb aimeeb 9 years
wiggle wiggle 9 years
Eel is fatty!!??!! Unagi is my favorite. I guess I will have to eat less eel and more edamame.
sosupersam sosupersam 9 years
i eat sushi alllll the time, so i try to moderate myself by: 1. using lite soy sauce 2. opting for brown rice 3. asking for "half rice"...they do it out in here in LA all the time
onabanana onabanana 9 years
ack! I love sushi especially the rolls but all that rice adds up. I read that one tuna roll (6 pieces) had almost 200c. Who eats one roll? I mean really!
JudyRie JudyRie 9 years
We get sushi once every couple weeks from our local grocery store. (Should I confess that the guy who makes the sushi is SO HOT! Don't tell my husband I said that. lol) I tried the stuff with cream cheese once and thought it was gross, so I think I stick to the healthier choices - fish, rice and veggies. I do think I need to switch to low sodium soy sauce, but since I only eat it a few times a month, I figure it's not that big a deal.
CaterpillarGirl CaterpillarGirl 9 years
sushi is a treat for me, so when i do get it i dont worry about "healthy" i love eel too much.
marygrace marygrace 9 years
i'm vegan and i really enjoy vegetable sushi, which i think is usually probably a lot lower in calories. while i enjoy going out for sushi, i really love to make it at home with brown rice. that way i don't feel bad about having the white rice and can experiment with all kinds of fillings like baked tofu or eggplant with miso sauce. yum!
Yleniux Yleniux 9 years
My favorite roll is the Spicy Tuna Roll.... I guess it is a good choice since it has only tuna and sriracha hot sauce. I definately recommend it, i totally love it!
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