Why is sushi considered unhealthy? A look at the nutritional downsides of your favorite roll

November 4, 2025 •

4 min read

While often perceived as a lightweight, nutritious meal, many popular sushi rolls can surprisingly be high in calories, fat, and sodium. A deeper look at the ingredients in certain modern, Americanized sushi can reveal why is sushi considered unhealthy, moving it from a balanced meal to an indulgence.

Quick Summary

Many modern sushi varieties are packed with calories, fat, and sodium, and common ingredients like white rice offer little fiber. This article examines the high-calorie components, potential contaminants like mercury and bacteria, and how to identify and choose healthier, more traditional options.

Key Points

Refined Carbs: White sushi rice has a high glycemic index, leading to blood sugar spikes and empty calories.
High Sodium: Many sushi meals, especially with soy sauce, can be very high in sodium, increasing risks of high blood pressure.
Excessive Calories and Fat: Americanized rolls with fried tempura, mayo-based sauces, and cream cheese can be surprisingly high in calories and unhealthy fats.
Mercury Contamination: Large predatory fish like certain tuna varieties can contain high levels of mercury, a neurotoxin.
Food Safety Risks: Raw fish can carry parasites and bacteria if not handled correctly, posing a risk of foodborne illness.
Healthier Alternatives Exist: Opt for simple options like sashimi, nigiri, or vegetable rolls with brown rice to reduce the unhealthy aspects.

Unpacking the Refined Carbohydrates in Sushi Rice

At the heart of most maki and nigiri sushi is white rice, a food that undergoes processing that strips away the nutritious germ and bran. This leaves a starchy endosperm with a high glycemic index (GI), meaning it can cause a rapid spike in blood glucose levels upon digestion. In traditional preparation, rice is also seasoned with sugar, salt, and rice wine vinegar, which further contributes to its caloric and refined carbohydrate content. While brown rice has a lower GI and higher fiber content, it's not the standard option. The high carb load from multiple rice-heavy rolls can lead to blood sugar fluctuations and provide a surprisingly large number of empty calories.

The Problem with High Sodium Content

Sushi meals are frequently loaded with excessive amounts of sodium, primarily from soy sauce but also from other sources. Just one tablespoon of regular soy sauce can contain nearly 40% of the daily recommended sodium intake. Many popular rolls also feature pickled ingredients and salted rice, pushing the total sodium count even higher. Excessive sodium consumption is a well-documented risk factor for high blood pressure, stomach cancer, and water retention. Toppings like eel sauce and teriyaki sauce are also often salt- and sugar-laden.

The Hidden Fats and Calories in Specialty Rolls

Many of the most beloved and visually appealing sushi rolls are also the unhealthiest due to their high fat and calorie content.

Tempura: Deep-fried fillings, such as tempura shrimp or fried soft-shell crab in spider rolls, significantly boost the overall calorie and fat content. Frying in high-temperature oil can introduce unhealthy trans fats.
Cream Cheese and Mayonnaise: Ingredients like cream cheese in Philadelphia rolls or spicy mayonnaise-based sauces add a substantial amount of saturated fat and calories. These rich, creamy additives are a hallmark of Westernized sushi, contrasting sharply with the lighter, more traditional Japanese preparations.
Sweet Sauces: Sweet glazes like unagi sauce are typically made from a mix of soy sauce and sugar, adding extra carbs and calories.

Potential Contamination: Mercury and Parasites

One of the most concerning aspects of eating raw fish is the risk of contamination from environmental pollutants and microorganisms.

Heavy Metals: Larger predatory fish, such as some types of tuna, shark, and mackerel, can accumulate high levels of mercury, a neurotoxin. Regular, heavy consumption of these fish can lead to mercury accumulation in the body, which poses risks, particularly for pregnant women and young children.
Parasites and Bacteria: Raw fish can harbor parasites and bacteria, such as Anisakis and Salmonella, if not handled and prepared correctly. While proper freezing procedures can destroy parasites, the risk of bacterial contamination remains, especially if food safety standards are not strictly followed.

Why Sushi is Not Always as Healthy as It Seems

Many people mistakenly assume that all sushi is healthy due to its fish and seaweed components. While these ingredients offer beneficial omega-3 fatty acids and nutrients, the overall nutritional profile of a meal can be dramatically altered by other factors. The high volume of refined white rice and the addition of fatty, sugary, and salty ingredients can negate the health benefits of the lean fish. A typical serving of a specialty roll, or multiple rolls, can easily exceed the calorie count of other less-healthy meals.

Comparison of Healthy vs. Unhealthy Sushi Options


Feature	Healthy Sushi Options	Unhealthy Sushi Options
Rice Type	Minimal or no rice (sashimi); brown rice alternative.	Refined white sushi rice, high glycemic index.
Fillings	Lean fish (salmon, tuna in moderation), fresh vegetables (cucumber, avocado), seaweed salad.	Deep-fried tempura, cream cheese, spicy mayonnaise.
Sauces	Minimal or light soy sauce, wasabi.	High-sugar eel sauce, thick mayonnaise-based sauces.
Preparation	Simple rolls (maki), fish on rice (nigiri), or fish only (sashimi).	Rolls with rich fillings, tempura, and heavy sauces.
Sodium	Low sodium soy sauce, less dipping.	Standard soy sauce, salted rice and condiments.
Calories/Fat	Lower calorie counts, lower fat.	High calorie, high fat content.

Making Healthier Sushi Choices

Knowing the pitfalls of unhealthy sushi is the first step toward making more nutritious choices. Here are some actionable tips:

Prioritize Sashimi: Opt for sashimi, which is simply thinly sliced raw fish, to get pure protein and omega-3s without the high-carb rice.
Ask for Brown Rice: When available, ask for your rolls to be made with brown rice for added fiber and a lower glycemic index.
Go Easy on the Soy Sauce: Dip sparingly or use low-sodium soy sauce to reduce your salt intake significantly.
Avoid the Add-ons: Skip rolls with tempura, spicy mayo, or cream cheese. Stick to simple, fresh ingredients.
Choose Lower-Mercury Fish: Be mindful of your intake of high-mercury fish like bigeye and bluefin tuna, especially if you eat sushi frequently.
Complement with Healthy Sides: Balance your meal with sides like edamame, miso soup (in moderation for sodium), or seaweed salad to add nutrients and fiber.

Conclusion

While sushi has a reputation as a healthy meal, the truth is more nuanced. Many modern renditions are laden with high-GI white rice, excess sodium, and fatty, caloric additions like fried ingredients, cream cheese, and heavy sauces. Coupled with the risks of mercury and bacteria in raw fish, it becomes clear that not all sushi is created equal. However, by choosing traditional, simpler options like sashimi, nigiri, and vegetable rolls, or by opting for brown rice and less soy sauce, you can still enjoy this delicious cuisine while keeping your health goals in check. The key is to be a discerning consumer, recognizing the difference between a nutritious Japanese meal and an unhealthy, Westernized interpretation.

For more in-depth nutritional information on different types of sushi, visit Healthline's guide: Sushi: Healthy or Unhealthy?.

Frequently Asked Questions

It depends on the type. While some lean fish options are great for weight loss, many specialty rolls with high-calorie additions like spicy mayo, cream cheese, and tempura are not ideal for weight management.

Nearly all fish contain traces of methylmercury, but larger, older predatory fish like certain types of tuna have the highest levels. It is best to moderate consumption of these specific species.

To lower calories, you can ask for less rice, opt for brown rice, choose sashimi instead of rolls, and avoid fried fillings and creamy sauces. Eating simpler vegetable rolls is another option.

Eating raw fish carries a risk of bacteria and parasites, though reputable restaurants follow proper freezing and handling procedures to minimize this risk. Pregnant women, children, and those with compromised immune systems are generally advised to avoid it.

Sashimi is thinly sliced raw fish served without rice, making it much lower in carbs and calories than most sushi rolls. Sushi, in contrast, includes high-carb rice.

Yes, many spicy sauces are made with a mayonnaise base and chili sauce, adding a significant amount of fat and calories to a roll.

Sushi rice is a refined carbohydrate with a high glycemic index, meaning it can cause a quick rise in blood sugar, especially when eaten in large portions.