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Is Sushi Healthy or Unhealthy?

Updated on February 19, 2011

Sushi is becoming more popular in the Western world. Some people love it while others hate it. There is no debate in between. It is absolutely fine to wonder if sushi is healthy or fattening for us. People often link “raw fish” with sushi. But, what is the definition of sushi? In Japanese cuisine, sushi stands for “vinegared rice” that has a variety of toppings which include seafood, meat, veggies or eggs. Sushi should always have fresh ingredients for both the sake of the eater and the taste.



Fish, the main ingredient of both rolls and sashimi, is beneficial to our health. Fish has calcium and protein. Salmon, for example, is full of omega 3 which improves many aspects of people’s health such as blood circulation and the heart. Other types of fishes are also rich in omega 3 like tuna and mackerel.

Roasted seaweed also has calcium and protein. Furthermore, it includes Vitamin A and C.

Low fat and low in calories!

Sushi made with vegetables – more vitamins.

Sushi wrapped in seaweed – more proteins.


OMG, WORMS! The homes of the parasitic worms are fish. Oh, how nice of it! A common parasitic worm is called Anisakis. Although Anisakis could be killed by a long period of deep freezing, Anisakis could harm eaters even if frozen. Those eaters might get allergic reactions to the worm.

Mercury is, perhaps, the biggest concern among fish eaters. Mercury is known to be damaging to young children and pregnant women due to its neurotoxin. The fishes that are high on mercury are tuna – the big eye, king mackerel, tilefish and swordfish.

The Choice is Yours

There are unhealthy sushi like fried tempura, sushi selections that include dumplings and cream cheese. After considering the pros and cons of sushi, it may be difficult to decide whether sushi is good or not for us. It does have a lot to offer in omega, vitamins, calcium, and proteins.


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