Selena Reyes | HealthGreatness

Looking for a meal that packs a lot of punch in a small bite? Sushi can be a great go-to meal option for those who still want to be able to have lunch or dinner with friends, while staying healthy and fueled for their regular workout routine. When it comes down to it, sushi is one of the healthiest, tasty, quick and easily accessible foods. But not all sushi is created equal. Get the scoop on what to look for and what health benefits you can count on the next time you eat some delicious sushi.

What are the Health Benefits of Eating Sushi?

Sushi is a great meal option because each roll is packed with lots of fresh veggies, fiber-filled rice and nutrient-rich fish. While all rolls have these main ingredients, it is important that with one simple misstep diners can end up indulging in a slew of extra calories, fat and sodium. Healthy sushi options include traditional rolls without mayo or sweet sauces, sashimi, and veggie rolls.

High Protein

Protein is vital to the production of healthy muscles and muscle recovery after exercise. The average sushi roll will contain plenty of delicious and nutritious fish, making it a smart meal option for those needing to pack in a little extra protein in their diet. Just be sure to avoid fried tempura options and choose lean fish like tuna or shrimp to keep your calorie count low and avoid extra fat.


From tasty salmon to avocado and eel, traditional sushi rolls offer up a good amount of healthy Omega-3 fatty acids, which are great for your heart health. Commonly found in fish oil, EPA and DHA are two very important Omega-3’a that are great for helping curb depression, rheumatoid arthritis pain and ideal for reducing joint pain and stiffness.


Sushi is an ideal meal choice due in large part to the nori wrapping that holds all the tasty ingredients together. Nori is low in calories and packed with healthy nutrients like vitamins A. B and C. This tasty wrapper is also contains lots of healthy minerals like iodine and helps to reduce blood pressure and improve your heart health.

Wasabi and Ginger

While many Westerners think of wasabi and ginger as optional when it comes to tucking in to their favorite rolls, these are actually an important part of the sushi eating process and shouldn’t be skipped. Wasabi works like an antimicrobial agent, is great for improving liver health and acts as a natural anti-inflammatory. Ginger is traditionally used as a palette cleanser between bites of sushi and has been proven to lower cholesterol levels, relieve sinus congestion and works to naturally limit blood clots, similar to the way aspirin does.