Generally speaking, Alyssa Pike, RD, manager of nutrition communications for the International Food Information Council Foundation in Washington, D.C., says sushi is healthy. “There are several ways to make sushi, but often it contains ingredients like tuna and salmon, which contain omega-3s and protein,” she says. Many sushi rolls have cucumber (high in vitamin C, K, and fiber), avocados (full of monounsaturated fats), a seaweed wrap (high in iodine and fiber) and ginger (with gingerol, an antioxidant) on the side, Malkani says. Sushi also includes all three macronutrients—carbs, fats, and protein—giving your body a tasty variety of fuel.
Sushi sides are also healthy
The answer to “is sushi healthy” depends on your specific order and whether the restaurant is reputable, says Malkani, creator of the Wholitarian Lifestyle. But an extra boost of nutrition definitely comes from the typical sushi sides. “Sushi is also often accompanied by nutrient-dense, plant-based whole foods that promote health, like edamame, salad, seaweed, tempeh, tofu, miso, and steamed vegetables,” Malkani says. Satisfying and filling meals are one of the reasons why Japanese children are the healthiest in the world.