Is Sushi Good for Weight Loss?

Is Sushi Good for Weight Loss?

5 minute read

Is Sushi Good For Weight Loss?

For centuries, the Japanese have enjoyed sushi. Considering Japan has one of the healthiest and leanest populations today, it is worth looking into this popular dish as a weight loss aid. In this article, we are going to look at what exactly sushi is, its nutrition, and if it is good for weight loss. 

What Exactly is Sushi? 

Sushi is a Japanese dish usually made with seaweed, rice, fish, and vegetables. While there are currently countless ways to make sushi, the typical way to make sushi is by wrapping the rice, fish, and veggies in a sheet of seaweed. 

Even though sushi is often associated with raw fish, the main ingredient of sushi is actually rice. In fact, the word sushi stems from the Japanese words for describing vinegar and rice.

All the other ingredients of sushi can vary but vinegar rice is always present. For example, for fish, you can use tuna, salmon, or yellowtail. For veggies, you can use avocado, beans, beetroot, carrot, or cucumber. 

Types of Sushi

There are many types of sushi classified according to the ingredients used. Some of the most popular types of sushi include:

  • Nigiri sushi. This is a type of sushi that consists of a mold of rice topped with raw fish. In some cases, the fish might be cooked especially if it's made with shrimp.

  • Maki sushi. This is the most popular type of sushi in the west. It is the typical sushi you see everywhere with the rice, fish, and fillings rolled in a sheet of seaweed called nori

  • Sashimi. This is technically not a type of sushi since it does not contain rice. Sashimi is simply a strip of raw fish. It can however be eaten alongside rice.

  • Vegetarian or vegan sushi. This type of sushi does not contain any fish. Instead, it is made with seaweed, rice, and plant based fillings. 

Is Sushi Good for Weight Loss?

Yes, sushi is good for weight loss. Depending on the ingredients used, sushi is relatively low in calories. Each roll of Maki sushi has about 45 calories. If you were to eat six rolls, that would be only 270 calories. If you want to indulge and have 10 rolls, you are still only at 450 calories.

Another reason sushi is good for weight loss is its protein and fiber content. The fish in sushi acts as a wonderful source of protein while the vegetables provide the fiber. Both of these nutrients are key to losing weight since they make meals much more satisfying, keeping you from needing to snack all the time.

Health benefits of sushi

  • Source of protein. Sushi that contains fish is a good source of protein which has many functions in the body including maintaining and repairing body tissues. You can expect to get around 7 grams of protein per serving of sushi.

  • Source of fiber. If your sushi is made with a variety of vegetables, it can provide you with a significant amount of fiber. Fiber supports general body health but is especially essential for maintaining good gut health.

  • Customizable. Since there is no one right way to make sushi, it allows you to customize it to fit your preferences. For example, if you don’t fancy tuna, you can easily opt for yellowtail without compromising the taste of the meal.  

  • Source of healthy fats. The fish and seaweed in sushi are fantastic sources of unsaturated fats which have been shown to support heart health. This is especially useful to vegans and vegetarians who can benefit from the omega-3 fats (in seaweed) which are often lacking in plant based foods.

  • Prevents heavy metal poisoning. Seaweed has a unique ability to remove heavy metals from the body. This makes it a good option for those who consume fish regularly since they are at a higher risk of heavy metal poisoning


Can I eat sushi while trying to lose weight?

Yes, you can eat sushi while trying to lose weight. In fact, sushi is one of the best foods you can eat while trying to lose weight. It is not only low in calories but rich in protein and fiber which support weight loss. 

Is sushi good for losing belly fat?

Yes, sushi is good for losing belly fat. While sushi can not target belly fat, it can help you shed a few inches off the waist by helping you lose weight all over your body. 

What types of sushi are good for weight loss?

All types of sushi are good for weight loss as long as the sushi isn’t paired with other high calorie foods like mayo. However, Sashimi is especially good for weight loss since it is lower in calories and doesn’t contain any carbs from rice. 

Is sushi fattening or healthy?

Sushi is very healthy and not fattening.


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