Is it okay to eat sushi twice a week? A health and safety guide

January 2, 2026 •

4 min read

According to the American Heart Association, eating fish at least twice a week can be beneficial for heart health. For many, the delicious and nutritious way to achieve this goal is through sushi. So, is it okay to eat sushi twice a week? For healthy adults, the answer is generally yes, with certain considerations.

Quick Summary

Eating sushi twice a week is typically safe and can be a healthy part of a balanced diet for most adults. However, it's essential to be mindful of mercury levels in certain fish, choose reputable sources for fresh ingredients, and balance your meals with a variety of other foods to ensure overall nutritional adequacy.

Key Points

Moderate is safe: For most healthy adults, eating sushi twice a week is safe and can be a healthy dietary choice.
Mindful of Mercury: Limit high-mercury fish like bigeye tuna and swordfish, prioritizing lower-mercury options such as salmon and shrimp.
Beware of Calories: Opt for sashimi, nigiri, or vegetable rolls over high-calorie, mayo-heavy, or fried specialty rolls.
Choose Reputable Sources: Always get your sushi from a clean, reputable restaurant with excellent food safety practices to minimize foodborne illness risks.
Practice Portion Control: Be mindful of serving sizes, as the calories and sodium in a large meal can add up quickly.
High-Risk Groups Should Avoid Raw Fish: Pregnant women, children, and individuals with compromised immune systems should avoid raw fish due to the risk of parasites and bacteria.

Navigating the Nutritional Landscape of Sushi

When considering if it's okay to eat sushi twice a week, understanding its nutritional components is key. The healthiness of your sushi depends largely on the specific ingredients you choose. Traditional sushi, featuring fish, vegetables, seaweed, and seasoned rice, can offer a wealth of nutrients.

Health Benefits of Regular Sushi Consumption

Rich in Omega-3 Fatty Acids: Fatty fish like salmon and tuna are packed with omega-3s, which are essential for brain function and heart health. These fatty acids help reduce blood pressure and inflammation.
High-Quality Protein: Fish and other seafood in sushi provide excellent sources of lean protein, which is vital for muscle repair and overall body function.
Vitamins and Minerals: Ingredients like seaweed (nori) are a great source of iodine, calcium, and iron. Many fish also provide vitamins A, D, and B12.
Antioxidants: Wasabi and pickled ginger, often served alongside sushi, possess anti-inflammatory and antioxidant properties.

Potential Risks and How to Mitigate Them

While the benefits are clear, it's crucial to address the potential risks associated with frequent sushi consumption, particularly when it includes raw fish.

Mercury Content

Fish accumulate mercury, and large predatory fish typically contain the highest levels. While consuming fish twice a week is recommended, you should be mindful of the types you eat. For example, some sources suggest limiting high-mercury fish like bigeye tuna to less than twice a week. Low-mercury options like salmon, crab, shrimp, and eel can be enjoyed more frequently.

Foodborne Illnesses

Raw fish carries a risk of bacteria and parasites, such as tapeworm and salmonella. To minimize this risk, always choose fresh sushi from a reputable restaurant with high food safety standards. Those with compromised immune systems, pregnant women, young children, and the elderly should avoid raw fish entirely.

Calorie and Sodium Intake

Not all sushi is created equal. "Americanized" or specialty rolls often include high-calorie ingredients like cream cheese, tempura (fried fish/vegetables), and mayonnaise-based sauces. A standard spicy tuna roll can contain significantly more calories than a simple salmon nigiri. Additionally, excessive use of soy sauce can drastically increase sodium intake, which can negatively impact blood pressure.

Making Smart Sushi Choices

To ensure your twice-weekly sushi habit is as healthy as possible, follow these tips:

Prioritize variety: Mix and match different types of fish to vary your nutrient intake and minimize exposure to any single toxin. Include vegetarian options like avocado or cucumber rolls.
Go for sashimi or nigiri: These options contain less rice, reducing your carbohydrate and calorie intake.
Ask for brown rice: Some restaurants offer brown rice as an alternative, which provides more fiber and nutrients than traditional white rice.
Use sauces sparingly: Opt for low-sodium soy sauce and use it in moderation. Ask for sauces on the side to control your portions.

Low vs. High-Calorie Sushi Rolls

Understanding the calorie differences between various sushi rolls is helpful for managing your intake. Choosing wisely can make a big difference in the overall health impact of your meal.


Sushi Roll Type	Typical Ingredients	Estimated Calories (per 6-8 pieces)	Nutritional Considerations
Sashimi	Sliced raw fish (no rice)	Low (25-40 per oz)	Pure protein, no carbs. Lowest calorie option.
Nigiri	Sliced fish over a small bed of rice	Low-Medium (40-65 per piece)	Balanced protein and carbs. Depends on the fish type.
Cucumber Roll	Cucumber, rice, nori	Low (approx. 200-250)	Minimal calories, fiber from cucumber.
California Roll	Crab, avocado, cucumber, rice	Medium (approx. 250-300)	Moderate calories, balanced ingredients.
Spicy Tuna Roll	Tuna, rice, spicy mayo, nori	High (approx. 300-400)	Higher in calories and fat due to spicy mayo.
Shrimp Tempura Roll	Fried shrimp, rice, sauces	Very High (approx. 450-500)	High in calories and fat due to tempura batter and frying.
Philadelphia Roll	Smoked salmon, cream cheese, rice	Very High (approx. 350-400)	High in calories and saturated fat from cream cheese.

Is eating sushi twice a week a healthy habit? The final verdict.

For most healthy adults, consuming sushi twice a week is not only acceptable but can be a beneficial part of a balanced diet. The key lies in making informed choices and practicing moderation. Focus on a variety of low-mercury fish, incorporate plenty of vegetables, and be mindful of high-calorie, high-sodium additions. If you are part of a high-risk group, such as pregnant women or those with a weakened immune system, it is safer to stick to cooked fish and vegetable options. As long as you source your sushi from a reputable establishment and balance your weekly intake, you can enjoy this delicious and nutritious cuisine without worry. For additional food safety guidelines, you can reference the FDA's recommendations on eating fish.

Conclusion: Enjoy Sushi Mindfully

Enjoying sushi twice a week can be a rewarding and healthy culinary experience. By understanding the nutritional nuances and potential risks, you can make smarter choices that align with your health goals. Focusing on fresh, quality ingredients and a variety of low-mercury fish will allow you to reap the many benefits this Japanese delicacy has to offer. Listen to your body, and savor each mindful bite.

About the Author

This article was written by a content specialist focusing on nutrition and healthy eating, with information compiled from reputable health and culinary sources.

Frequently Asked Questions

No, eating sushi twice a week is generally not bad for your health. The American Heart Association recommends eating fish at least twice a week for heart health, and sushi can be a great way to meet this guideline, provided you make smart, balanced choices.

Larger, predatory fish typically have the highest mercury levels. In sushi, this includes bigeye tuna and sometimes yellowtail. For safer, lower-mercury options, choose salmon, shrimp, or crab.

To reduce calories, you can opt for sashimi (just fish), nigiri (less rice), or vegetable-based rolls. Also, ask for brown rice, sauces on the side, and avoid tempura or cream cheese-filled rolls.

Pregnant women are advised to avoid raw fish entirely due to the risks of parasites and bacteria, which can be harmful during pregnancy. They should stick to fully cooked seafood and vegetable sushi rolls.

Sushi can be a good source of omega-3 fatty acids, lean protein, vitamins (A, D, B12), and minerals like iodine from seaweed. These nutrients support heart health, brain function, and overall well-being.

The white rice used in sushi is a refined carbohydrate and often seasoned with sugar and vinegar. For a healthier alternative, consider asking for brown rice when available, which adds more fiber to your meal.

The main risks of consuming raw fish are exposure to bacteria and parasites like salmonella or tapeworm. These risks are minimized when you eat at reputable establishments with proper handling and freezing procedures.