You Wanted to Know: Sushi

Sushi is one of my favorite foods. Depending on where you get it, it’s usually made fresh with natural ingredients. Plus, fish is a great source of omega-3s and lean protein. The flattened seaweed “paper” that is used in making rolls is also an excellent source of iodine, important for thyroid function. However, would I consider all sushi to be “Oz-Approved”? That’s what Tiffany Dow asked me on Twitter:


Because there are so many types of sushi, the health benefits and risks of sushi varies from roll to roll. Some rolls, like veggie rolls or simple tuna or salmon rolls are light on calories and can be quite filling. Most are around 200 calories per roll. However, if you add ingredients like cream cheese or use deep fried or “tempura” meats and vegetables, you can be eating way more calories than you signed up for. For example, the cream cheese in a Philadelphia roll, adds an extra 100 calories to an otherwise healthy salmon roll, and a tempura California roll, which is deep fried, can be up to 700 calories! Also, don’t forget the soy sauce! Only 1 teaspoon has 175 mg of sodium!

To enjoy sushi the Oz-Approved way, try loading up on veggie rolls or tuna and salmon rolls that provide the best omega-3 benefits with the fewest calories. Try filling yourself up with miso soup or seaweed salad that will help keep you full after the meal and prevent you from loading up on too many rolls. Also, use low-sodium soy sauce instead of the regular kind.

As for California rolls, I’m on the fence. It’s a great roll for beginner sushi lovers and isn’t too calorie rich. However, the imitation crab that is used to make the roll is processed and has much less omega-3s than tuna or salmon.