Sushi is made with a variety of seafood, which is naturally rich in nutrients. Research has particularly focused on Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA), omega-3 fatty acids found in the fat of fish. DHA is an important component of the brain, and studies suggest that consuming it may help support cognitive function and overall brain health. EPA has been shown to help maintain healthy blood lipid levels, including lowering triglycerides, which can support circulation. Fatty tuna contains higher amounts of DHA compared to leaner fish.
The vinegar used in sushi rice also has potential health benefits. Some studies indicate that vinegar may help with modest reductions in blood pressure, blood sugar, and fat accumulation.
Depending on the size and type of sushi, a meal of 10 pieces typically contains about 450–600 kcal, making it a relatively low-calorie option compared to a 200 g sirloin steak meal, which may exceed 600–1000 kcal.
Let’s take a closer look at the nutrients found in sushi and how you benefit from them.
The calorie data is based on one standard piece of sushi (20 g vinegar rice contains approximately 30.5 calories).
Consumption of fish containing DHA and EPA may help support brain function and contribute to a lower risk of lifestyle-related diseases, such as cerebral infarction, myocardial infarction, and diabetes.
The essential fatty acid DHA is found in all fish and shellfish and has the effect of keeping the brain active and preventing aging. Very Fatty tuna contains a lot of calories, but it also has the most DHA of any sushi.
EPA, another essential fatty acid, may lower cholesterol in the blood and reduce the neutral fat, helping with circulation. This is found in large quantities in silver-skinned fish, gizzard shad, horse mackerel, mackerel and sardines.
Effects of taurine
Taurine is an amino acid, and a component that is present in almost all tissues of the body, but it is found particularly in crustaceans such as shellfish, shrimp and octopus. It has the effect of stabilizing blood pressure, preventing high blood pressure and arteriosclerosis, and lowering cholesterol levels in the blood. It also improves liver function, and recovery from fatigue.
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It improves eye function and prevents aging.
Vitamin A is abundant in sushi ingredients such as eel and sea urchin. This nutrient is essential for maintaining healthy vision by supporting the formation of rhodopsin, a pigment in the retina, which helps prevent eye fatigue and age-related vision decline. In addition, vitamin A supports the health of the skin and mucous membranes, contributing to anti-aging effects.
Cancer prevention
Some studies suggest that consuming adequate amounts of vitamins A, C, and E, as well as dietary fiber, may help reduce the risk of cancer. Vitamin A is thought to support normal cell growth and may help prevent abnormal cell proliferation. Vitamin C, an antioxidant, can help protect cells from oxidative damage that may lead to cancer. Vitamin E also has antioxidant properties and may contribute to maintaining healthy cells. Dietary fiber is believed to promote healthy bowel function and may lower the risk of colorectal cancer.
Certain foods commonly eaten in Japanese cuisine contain these nutrients. For example, salmon roe and sea urchin are rich in vitamins A and E. Green tea, often consumed with sushi, contains vitamin C and other antioxidants, such as catechins, which may support overall health. Dried gourd (kanpyo) and other fiber-rich ingredients, such as seaweed, beans, and whole grains, can help maintain a healthy digestive system.
While these nutrients may contribute to lowering cancer risk, it is important to consider a balanced diet and other healthy lifestyle habits, such as regular exercise, avoiding smoking, and limiting alcohol consumption, as part of overall cancer prevention.
Maintains physical health
Vitamins B1, B2 and aid in maintaining the health of the skin and mucous membranes. You’ll find a lot of these vitamins in salmon roe or yellowtail. Increasing potassium intake, which is abundant in Spanish mackerel and sea bream, has recently been linked to reduced blood pressure, prevention of stroke, and increased bone density. And shellfish contain high amounts of iron, required for making red blood cells.
Effects of vinegar
In clinical studies, vinegar has been shown to have countering effects for metabolic syndrome* factors such as reducing visceral fat, reducing blood pressure, and controlling elevated blood sugar levels. The bacteriocidal effects help to balance the intestinal environment, preventing constipation.
*Metabolic syndrome: This refers to visceral fat accumulation accompanied by at least two of either high blood sugar, increased blood pressure, and/or excess body fat.
Calorie Information (Approximate per 20 g of sushi rice + typical portion of fish/topping)
| Sushi Item | Calories (kcal) |
|---|---|
| Lean tuna (Akami) | 44.9 |
| Medium fatty tuna (Chutoro) | 57.1 |
| Very fatty tuna (Otoro) | 70.3 |
| Bonito (Katsuo) | 45.9 |
| Red seabream (Tai) | 43.4 |
| Bastard halibut (Hirame) | 38.6 |
| Japanese sea bass (Suzuki) | 39.0 |
| Farmed Japanese amberjack (Hamachi) | 58.8 |
| Mackerel (Saba) | 59.2 |
| Horse mackerel (Aji) | 52.1 |
| Japanese sardine (Iwashi) | 63.1 |
| Gizzard shad (Kohada) | 51.9 |
| Japanese halfbeak (Sayori) | 45.2 |
| Ark shell (Akagai) | 39.0 |
| Round clam (Aoyagi) | 41.9 |
| Common scallop (Hotate) | 44.7 |
| Mirugai clam (Mirugai) | 37.7 |
| Japanese egg cockle (Torigai) | 45.1 |
| Common octopus (Madako) | 37.4 |
| Kuruma prawn (Kuruma ebi) | 44.6 |
| Sweet shrimp (Amaebi) | 35.8 |
| Squilla (Shako) | 47.0 |
| Cattlefish (Ika) | 38.7 |
| Japanese conger (Anago) | 61.9 |
| Herring roe (Kazunoko) | 41.9 |
| Salmon roe (Ikura) | 52.9 |
| Sea urchin (Uni) | 43.4 |
| Omelette (Tamagoyaki) | 59.7 |
| Cucumber roll (Kappa maki) | 17.2 |
| Dried gourd roll (Kanpyo maki) | 27.5 |
| Tuna roll (Tekka maki) | 24.4 |
A typical nigiri sushi set (including medium fatty tuna, red meat, squid, conger eel, shrimp, kohada, tamagoyaki, and one tekka maki) has approximately 400 kcal.
Summary
Sushi is a nutrient-rich food that provides omega-3 fatty acids, taurine, vitamins, minerals, and dietary fiber, while generally being lower in calories compared to other meals. Research suggests these nutrients can support brain, cardiovascular, and overall health. It is important to enjoy sushi in moderation, particularly items high in fat (like very fatty tuna) or sugar (such as sweetened tamagoyaki or eel).
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