Most people perceive sushi as a very healthy meal, and they’re not wrong! But no cuisine is without its caveats, so follow our RD lead for your healthiest sushi meal yet!
By Mary Parsons, MS, RD
What are the healthiest ways to order sushi?
Most people think of sushi as a very healthy meal, and they’re not wrong! The focus on fresh, high-quality ingredients such as fish and vegetables in sushi certainly goes hand-in-hand with healthy dining. But no cuisine is without its caveats.
Follow our dietitian lead for your healthiest sushi meal yet!
Don’t overload on rice: enjoying sushi one perfect mouthful at a time can trick us into forgetting how much rice we’re eating… after a full meal, you can end up consuming more rice than you would ever serve yourself in a bowl. Choose brown rice when possible, and round out your order with a side of edamame or plate of sashimi for more flavor and less filler!
When perusing the menu, be aware of high calorie ingredients like mayonnaise, cream cheese, and anything tempura-style. Enjoy choices like this in smaller amounts.
Don’t forget that healthy eating isn’t about excluding “bad” choices; it’s about seeking out the BEST choices. Veggies like cucumber, carrots, asparagus and seaweed are common finds at sushi restaurants and add fiber and phytonutrients, and cold-water fish like salmon or tuna provide the healthiest source of fats.
Flip before you dip! Many diners make the mistake of holding nigiri sushi “rice-side-down” when dipping in soy sauce; this quickly saturates the rice, leaving it soggy and overloaded with sodium. By simply turning the roll upside-down and dipping the “fish side,” you get perfectly seasoned fish without over-salted rice!
Take the guesswork out of ordering healthy sushi at restaurants when you search for the BEST menu choices on HealthyDiningFinder. Next time you’re craving sushi, try a dietitian-recommended pick near you.