Is Eel in Sushi Healthy? The Nutritional Facts and Risks

December 17, 2025 •

4 min read

Over 300 years ago, eel became a popular source of stamina during Japan's hot summers, prized for its energy-boosting qualities. Today, many ask, 'is eel in sushi healthy?' to determine if this rich delicacy is a wise dietary choice or if its preparation poses risks.

Quick Summary

This article explores the nutritional composition of eel (unagi) in sushi, detailing its health benefits like rich omega-3 fatty acids and protein, while also covering potential drawbacks such as high calories, sauces, and sustainability concerns.

Key Points

Rich in Omega-3s: Eel is an excellent source of heart-healthy and brain-boosting omega-3 fatty acids like DHA and EPA.
High in Protein and Vitamins: It provides high-quality protein and is packed with essential vitamins, including A, B12, D, and E.
Always Cooked for Safety: Eel used in sushi is always cooked to neutralize a natural neurotoxin found in its raw blood.
Watch the Sauce and Calories: The sweet tare sauce often brushed on unagi is high in sugar and sodium, and eel sushi can be more caloric than other types.
Lower Mercury Risk, but Varies: Eel has lower mercury levels than many large predatory fish, but the concentration can increase with the eel's size.
Sustainability Concerns: The population of wild Japanese eel is severely depleted, making responsible sourcing or farm-raised options important considerations.
Best in Moderation: Given the calorie density and sauce, eel sushi is a healthy treat when consumed in moderation as part of a balanced diet.

Unpacking the Nutritional Power of Eel in Sushi

When evaluating if eel in sushi is healthy, it's important to look past its rich flavor and consider the core components. Eel, particularly the freshwater variety known as unagi, is an excellent source of high-quality protein, which is essential for building and repairing muscle tissue. But its nutritional benefits extend far beyond that, offering a robust profile of vitamins and minerals that are crucial for overall health. This includes essential nutrients like Vitamin A for eye health, Vitamin E for its antioxidant properties, and a significant amount of Vitamin B12, which is vital for nerve function and red blood cell production.

Another major health benefit comes from eel's high content of omega-3 fatty acids, specifically EPA and DHA, which are known to support brain function and heart health. These healthy fats play a key role in reducing inflammation and regulating blood pressure. This makes eel a far more nutritious protein source than many people realize, provided it is prepared in a healthy manner and consumed in moderation.

Potential Drawbacks and Considerations

While nutritionally dense, eel sushi is not without its considerations, primarily stemming from how it's prepared. The typical unagi in sushi is grilled and brushed with a sweet, soy-based sauce known as 'tare'. This sauce, while delicious, can be very high in sugar and sodium, adding a significant number of empty calories to an otherwise healthy dish. Excessive consumption of these sauces can undermine the health benefits of the eel itself. For a healthier option, one could seek out sushi with unagi prepared shirayaki, which is grilled without the sweet sauce, allowing the natural flavor of the eel to shine.

Additionally, the calorie content of eel sushi is often higher than other sushi types. A single eel roll can contain several hundred calories, which can quickly add up, especially when combined with other rolls and appetizers. This is in contrast to options like sashimi, which consists only of fish and is much lower in calories.

Mercury Levels and Sustainability

An important safety and ethical concern involves mercury and sustainability. While eel contains some mercury, studies show that its levels are generally lower than those found in larger, high-end-of-the-food-chain fish like certain types of tuna. However, mercury levels can increase with the size of the eel, so avoiding very large specimens can further reduce risk. For most healthy adults, moderate consumption is not a significant concern, but it is a factor worth considering, particularly for pregnant women.

Furthermore, the sustainability of eel is a serious global issue. The Japanese eel (Anguilla japonica) population has seen a severe decline, leading to most unagi being farm-raised today. This raises questions about environmental impact and the ethics of supporting the industry. Eco-conscious diners should be mindful of the source of their eel or consider alternative, more sustainable seafood options.

The Importance of Preparation: Unagi vs. Raw Eel

A critical safety note is that eel should never be eaten raw. Raw eel blood contains a neurotoxin that is destroyed during the cooking process. This is why all eel sushi (unagi) is cooked. If you are unsure whether the eel has been properly cooked, it is best to avoid it. The thorough cooking process ensures that the eel is not only safe to eat but also delicious, unlocking its nutritional potential.

Comparison: Eel Sushi vs. Other Popular Sushi


Feature	Eel (Unagi) Sushi	Salmon Sushi	Tuna Sushi
Nutritional Highlight	Rich in Omega-3s, Vitamin A, Vitamin B12	High in Omega-3s, Vitamin D	Lean protein, Selenium, Vitamin B6
Preparation	Always cooked, often with sweet tare sauce.	Can be raw or cooked.	Can be raw or cooked.
Calorie Content (per 100g)	Higher (approx. 240–270 kcal).	Lower (approx. 180–220 kcal).	Lowest (approx. 130–160 kcal).
Mercury Risk	Lower than high-end predators, but increases with size.	Low.	Potentially high in large specimens like Bluefin.
Sustainability	Major concern for wild-caught Japanese eel.	Varies, with many sustainable options.	Varies, with some overfishing concerns.

Conclusion: A Balanced Perspective on Eel Sushi

So, is eel in sushi healthy? The answer is nuanced. On one hand, cooked eel is a fantastic source of protein, essential vitamins, and heart-healthy omega-3 fatty acids. On the other, the healthfulness of eel sushi is heavily influenced by its preparation, particularly the sugary sauces, and its calorie density. For those mindful of their diet, opting for less sauce or a different preparation style can mitigate some of the less-healthy aspects. It's best viewed as a nourishing treat rather than an everyday staple, with moderation being key. When choosing your sushi, be aware of the preparation methods and consider the overall nutritional balance of your meal.

This article provides general nutritional information. For personalized dietary advice, always consult with a healthcare professional.

Frequently Asked Questions

Unagi sushi is always cooked. Raw eel is toxic to humans, and the cooking process, typically grilling, denatures the toxin and makes the eel safe to eat.

Eel has lower mercury levels than many other fish found in sushi, like large tuna. However, mercury levels can increase with the eel's size, so it's best to consume it in moderation.

Unagi is a freshwater eel, while anago is a saltwater eel. Both are typically cooked and served in sushi, though unagi is often richer and prepared with a thicker sauce.

The calorie count for an eel sushi roll can vary, but it is often higher than many other types of sushi. A typical roll can range from 250 to over 400 calories, largely depending on the amount of sauce and rice.

While the eel itself is cooked, some health experts recommend that pregnant women avoid all sushi due to the risk of cross-contamination with other raw fish. It is best to consult with a doctor for specific guidance.

The sauce, or 'tare', is the main drawback for the healthiness of eel sushi. It is typically high in sugar and sodium, so it's best to use it sparingly or ask for it on the side to control your intake.

The sustainability of wild-caught Japanese eel (unagi) is a significant concern due to declining populations. Most unagi is now farm-raised, and consumers should be aware of the source if they are concerned about sustainability.