Best & Worst Sushi for Your Health

Good: Salmon

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Salmon, abundant in omega-3 fatty acids, is wonderful on hand-pressed rice (nigiri sushi) or in a roll (maki sushi). Watch the sauces and such. Fat and calories can increase.

Good: Tuna

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Tuna is another omega-3-rich sushi favourite. A weekly dinner of bigeye tuna is fine for pregnant women and toddlers. Sushi spicy? Attention! Sauces are fattening.

Good: Avocado Sushi

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Avocado is a popular ingredient in sushi rolls, sometimes combined with fish, veggies, or rice and nori. Avocado's lipids, fibre, and minerals are heart-healthy. Helps kidneys, heart, and nerves.

Good: Vegetarian/Veggie Roll

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Sushi doesn't need fish. For seafood-shy or vegetarians, avocado, cucumber, carrot, mushroom, onion, asparagus, and tofu veggie buns are healthful and widely available.

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Good: California Roll

The California roll has rice, nori, avocado, cucumber, and "crab." Sometimes uramaki. Avoid high-calorie, mayonnaise-like dips and sauces with a California roll.

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Good: Rainbow Roll

Mount Everest sushi can feature crab (typically fake), salmon, shrimp, tuna, and other fish. It's a California roll with fish. It's high in protein and healthy fats from fish and avocado. Moderately consume.

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Worst: Philadelphia Roll

The Philly roll may seem healthy. Nope. Cream cheese has saturated fats, cholesterol, and nutrients. Even with salmon or avocado, it is better to avoid Philly rolls.

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Worst: Shrimp Tempura

Shrimp has fewer vitamins and minerals and more sodium than salmon, yet many people like it. Eschew tempura. It deep-fries shrimp. (Vegetables too.) Calorie- and fat-laden.

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Worst: Swordfish

In Japan, swordfish (mekajiki) is a sushi delicacy. Unfortunately, swordfish is on the FDA's list of fish that small children, pregnant, or breastfeeding women should avoid due to mercury levels.

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Worst: Shark Sushi

Shark shares swordfish's mercury problem. Marlin and king mackerel. One serving is little. Children and women should avoid it.

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Worst: Mackerel Sushi

Mackerel is rich in protein, omega-3s, and minerals. Sushi-lovers love it. Atlantic mackerel is FDA-approved, however king mackerel is mercury-rich. Learn.

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Worst: Marlin Sushi

Nairagi is a Japanese delicacy for sashimi, sushi, and poke. Mercury issues remain. The FDA advises pregnant, lactating, and small children to avoid marlin. Others may consume it, but sparingly.

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Worst: Dragon Roll Sushi

Practice makes sushi healthy. No dragon roll. Unagi has protein, omega-3s, A, B12, and D. Dragon roll sauce is caloric.

Source: WebMD | Visit the URL to learn more

Reviewed by Christine Mikstas, RD, LD