Sushi can be low in fat, low in calories and high in nutrients -- but only if you order the right kind and limit your portion size. When sushi is made with fresh seafood, small portions of rice and nutritious vegetables, it can be healthy. However, when you choose deep-fried rolls, mayo-based sauces or sodium-laden condiments, sushi becomes a dietary disaster.
What to Order
Nutrition author Carol Ann Rinzler told "Shape" that the healthiest proteins to order in sushi are salmon and tuna. These fish are both low in calories -- 40 calories and 42 calories per ounce, respectively -- and contain omega-3 fatty acids, which are good for the heart and brain. If you're choosing a sushi roll, stick to just one order of six pieces to avoid going overboard on calories. Another healthy option is picking sashimi, which is just the fish without the rice.
Consider Vegetarian Rolls
If you're craving a second sushi roll, make it vegetarian. At just 170 calories and 5 grams of fat per roll, veggie rolls are filled with fresh cucumbers, avocados and other vegetables. To make it even healthier, ask if you can swap the white rice for brown -- it packs extra fiber.
Condiments, Both Good and Bad
The condiments that give your sushi a little something extra can be helpful or harmful. For example, wasabi radish contains antixoidants, according to Rinzer in "Shape," and pickled ginger is an effective antimicrobial and antiviral agent. Soy sauce, on the other hand, should be minimized. Every tablespoon has more than 1,000 milligrams of sodium, which nearly 44 percent of the daily recommended limit of 2,300 milligrams. Reduced-sodium soy sauce is slightly better, but only contains 25 percent less sodium.
Skip Crunchy Rolls and Mayo-Based Sauces
As it goes with most other types of foods, sushi loses most of its healthy benefits when it's deep-fried in tempura batter. Those topped with a mayo-based sauce or with cream cheese fillings pack even more of a caloric wallop. To stay as healthy as possible, stick to simple, unfried sushi rolls filled with fish and vegetables.
Sushi Food Safety
When it comes to eating raw fish, it’s not just about calories, fat and sodium. When you eat uncooked sushi, you run the risk of foodborne illnesses caused by both bacteria, which can lead to diarrhea, cramping and vomiting, and viruses such as Hepatitis A, says registered dietitian Elisa Zied on NBCNews.com. There’s also a risk of parasites; however, they are killed when fish is frozen before consumption. Additionally, both raw and cooked fish can contain high levels of mercury; if you eat too much, you can experience vision problems, memory loss, headaches and hair loss. Fish highest in mercury, according to the Natural Resources Defense Council, include Bigeye and Ahi tuna, king mackerel, marlin and swordfish. Better choices include crab, salmon, scallop and shrimp, which are low in mercury, and halibut, lobster and skipjack tuna, which are moderate in mercury.