This article was written by dietetic student Victoria Gonzalez & reviewed by Melanie Betz MS, RD, CSR, FNKF, FAND.
Hey sushi lovers! Are you a fan of those delicious rolls filled with rice, fish and sauces? If you love the taste of sushi but want to make healthier choices, you’re in the right place. Let’s explore what sushi is, what it typically includes, and some cool tips that will help you enjoy low-sodium sushi without missing out on all the delicious flavors!
Table of Contents
What is Sushi?
Sushi is one of the most dishes in Japan and is loved all around the world. It usually consists of bite-sized pieces of prepared vinegared rice that can include raw or cooked seafood, various toppings or fillings, and is wrapped in sheets of edible seaweed called nori.
Types of Sushi
Sashimi
Technically, this is not a type of sushi because it does not contain rice. Instead, it is raw fish served as thin slices.
This dish highlights the fresh flavors of fish. However, it can also be cooked and paired with different sauces such as soy sauce or ponzu sauce.
Nigiri
This is a type of sushi that has a pillow of vinegared rice with a topping of raw or cooked seafood.
Maki
In Japanese, maki means “to roll”. Therefore, a maki is a sushi roll that is wrapped in seaweed and has different fillings such as fish, vegetables, cream cheese or other sauces.
Uramaki
This is rolled sushi with rice on the outside and nori, a type of edible seaweed, on the inside. These rolls are typically sprinkled with sesame seeds.
Temaki
These are large seaweed cones filled with rice, fish, and other fillings.
What is “Vinegared Rice”?
The word “sushi” in Japanese literally means “sour rice.” This refers to the traditional preparation of sushi rice, which is seasoned with rice vinegar, salt, and sugar to give sushi rolls their unique taste and texture.
Understanding Sodium in Sushi
An average sushi roll is cut into 6 to 8 pieces. According to the USDA, each piece (30 g) contains about 105 mg of sodium. Therefore, an average sushi roll can have anywhere between 630 to 840 mg of sodium.
However, it’s important to know that these values can vary depending on the type of sushi, ingredients used, portion size, and additional sauces.
Eating too much sodium can lead to health issues such as hypertension (high blood pressure), kidney disease, kidney stones and heart disease.
The Dietary Guidelines for Americans recommend that adults limit their sodium intake to less than 2,300 mg per day of sodium – which is equal to about one teaspoon of salt. However, for patients with hypertension, it’s recommended to limit sodium to 1,500 mg per day.
In other words, one single sushi roll could easily account for 1/3 (or even more!) of your daily sodium intake!
Is Sushi Healthy?
Sushi can be a great choice for a tasty and nutritious meal, but it depends on what you choose. Here are some pros and cons from a general health perspective.
Pros: Is Sushi Healthy?
- Excellent Protein Choice. Fish contains high quality protein, omega-3 fatty acids, and other essential nutrients beneficial for heart health and important for a healthful diet (1).
- Nutrient-Rich Ingredients. Sushi rolls with fresh ingredients offer vitamins, minerals, and fiber.
- Great Variety. Sushi offers a wide range of ingredients, allowing you to choose options that meet your preferences and dietary needs.
Cons: Is Sushi Healthy?
- High Sodium Content. Some sushi rolls can be high in sodium due to added sauces and pickled ingredients.
- Low Fiber Content. Sushi rice is typically white and low in fiber. Opting for rolls with brown rice can add more fiber. One ½ cup of cooked brown rice has 1.6 g of fiber, compared to 0.3 g in white rice. Choosing a veggie appetizer such as edamame, cucumber or seaweed salad can also add some fiber.
- Foodborne Illness Risk. Eating raw fish carries a risk of foodborne illnesses and might wonder what a “foodborne illness” is. The World Health Organization (WHO) defines them as diseases caused by contamination of food that can occur at any stage of the food production, delivery and consumption chain. However, some people are more likely to get sick from raw fish. People at highest risk include pregnant women, children, older adults, and individuals with weakened immune systems (like individuals with a cancer diagnosis or who received a recent transplant). If you decide to eat raw fish, choose sushi from reputable places to ensure food safety (2).
Tips for a Low Sodium Sushi Order
Did you know you can make your sushi even healthier by choosing options with less salt? Here are some practical tips to help you enjoy sushi while keeping it low sodium.
Choose Fresh Fish
Fresh fish naturally has very little sodium. More processed options contain more salt to act as preservatives. For example, imitation crab (surimi) is a common ingredient in many sushi rolls and is often high in sodium due to the processing involved.
Choose fresh fish like tuna, salmon, or yellowtail instead of processed seafood options like imitation crab or smoked fish.
Be Mindful of Condiments
Ask for no sauce, on the side, a lighter amount or the low-sodium option to control your sodium intake. Many sushi rolls are drizzled with sauces that can be high in sodium, such as:
- Soy sauce: 1 tbsp (15 mL) = 960 mg
- Less Sodium Soy Sauce: 1 tbsp (15 mL) = 575 mg
- Sriracha Sauce: 1 tbsp (15 mL) = 240 mg
- Ponzu sauce: 1 tbsp (15 mL) = 550 mg
- Eel sauce (Unagi sauce): 1 tbsp (15 mL) = 710 mg
Wasabi and Pickled Ginger
While these condiments do have sodium, the amount is relatively small compared to sauces. According to the USDA, pickled ginger has about 42 mg of sodium per two tablespoons (30 g), and wasabi typically has negligible sodium.
It’s worth noting that real wasabi, made from raw wasabi root, is naturally low in sodium. However, in the U.S., what’s commonly served with your sushi is “wasabi paste”. This is a paste made with horseradish and food coloring, which may have higher sodium levels. According to the USDA, 1 tablespoon of wasabi paste contains 542 mg of sodium.
Despite this, because only a small amount of wasabi paste (about 2 grams) is used per piece of sushi, its overall contribution to your sodium intake is relatively low.
Choose Sashimi
Opt for sashimi instead of rolls with sauces and rice! While sushi rolls often have salt added to the rice and the sauces are typically high in sodium, sashimi is fresh, sliced fish that is naturally low in sodium.
Choose Appetizers Wisely
When starting your meal, be mindful of your appetizer choices. Although Miso Soup is delicious, it’s very high in sodium because of the fermented soybean paste used to prepare it. Tempura is another popular choice, but it is battered and deep-fried. That breading has a lot of salt in it. If simply can’t have sushi without these appetizers, just enjoy them less often and in small portions to keep sodium down.
Veggie apps are a great way to fill up without a ton of extra sodium. Choose more vegetables such as unsalted edamame, or a fresh cucumber salad. You can also consider other appetizers such as shrimp shumai or other steamed appetizers, which are typically lower in sodium. Making these smart choices can help you enjoy your meal while keeping it healthier.
Go for Veggie Options
Vegetable-based rolls are usually lower in sodium and can also be a tasty option. These rolls are a fresh and flavorful start to your meal and are filled with ingredients like avocado, cucumber, mushrooms, radish or carrots. Enjoy these!
Share or Choose Smaller Portions
This will help you control your overall sodium intake.
Example Low Sodium Sushi Meals
To give you a clearer picture, here are some example sushi meals and their approximate sodium content. Keep in mind that actual sodium amounts can vary dramatically based on preparation and ingredients.
Higher Sodium Sushi Meal
- 1 cup of miso soup = 1,160 mg of sodium
- 8 pieces of california sushi roll = 1,024 mg of sodium
- 1 packet of soy sauce = 494 mg of sodium
TOTAL SODIUM = 2,678mg sodium
Lower Sodium Sushi Meal
- 1 cup (160 g) of cooked edamame = 205 mg of sodium
- 8 pieces of salmon sushi roll = 840 mg of sodium
TOTAL SODIUM = 1,045mg of sodium
Remember, enjoying sushi can absolutely be part of a healthy, low-sodium diet. It’s all about making informed decisions and looking at your total sodium intake for the entire day!
Happy (and healthy) sushi eating!
