Title: Sushi: Healthy or Unhealthy?
Headings: Sushi: Healthy or Unhealthy?
Nutrition
Sushi: Healthy or Unhealthy?
What is sushi?
Nutrient-rich ingredients
Fish
Wasabi
Seaweed
Pickled ginger
Refined carbs and low fiber content
Low protein and high fat content
High salt content
Contamination with bacteria and parasites
Mercury and other toxins
How to maximize the health benefits of sushi
The bottom line

Content: As its flavor is very strong, it’s only eaten in small amounts. It is made from the grated stem of Eutrema japonicum, which belongs to the same family as cabbage, horseradish, and mustard. Wasabi is rich in beta carotene, glucosinolates, and isothiocyanates. Research shows that these compounds may have antibacterial, anti-inflammatory, and anticancer properties ( 11
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, 12
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, 13, 14
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). However, due to the wasabi plant’s scarcity, many restaurants use an imitation paste made from a combination of horseradish, mustard powder, and green dye. This product is unlikely to have the same nutritional properties. Seaweed
Nori is a type of seaweed used to roll sushi. It contains many nutrients, including calcium, magnesium, phosphorus, iron, sodium, iodine, thiamine, and vitamins A, C, and E ( 15 ). What’s more, 44% of its dry weight is protein, which is comparable to high-protein plant foods like soybeans ( 16, 17 ). However, one roll of sushi provides very little seaweed, which makes it unlikely to contribute much to your daily nutrient needs.