How to Make Sushi Healthier

Photo by Riccardo Bergamini on Unsplash

Who doesn’t love sushi? Sushi is a great takeout choice and it’s super tasty, but is it healthy? While sushi is loaded with fresh vegetables, many of the sauces and toppings can make it fatty. But if you want sushi and are sticking to a healthy diet, it’s possible to make it more nutritious and here’s how.

Choose the Right Fillings

Opt for fillings rich in omega-3s like salmon and tuna. Veggie rolls with ingredients like cucumbers, avocados, and seaweed are also great options.

Eat the Accompaniments

The ginger and wasabi may look pretty on your plate, but they’re great for your immune system and they’re packed with antioxidants.

Crunchy Rolls in Moderation

Sure, we can’t seem to get enough of the crunchy rolls. But these rolls are deep-fried, which isn’t the healthiest option. Try and order items that have been steamed or grilled.

Whole Grains

An easy fix to making sushi healthier is by swapping brown rice for white rice. If you’re not a fan of brown rice, pair sashimi with soba noodles.


The sauces are one of the best parts of the roll, but they’re loaded with saturated fat. Stay away from items with mayonnaise and teriyaki sauce. In terms of sauces, your best sticking with reduced-sodium soy sauce.