Can sushi be part of a healthy weight loss diet?

Sushi is a classic dish in any Japanese diet. There's just something about the combination of fresh or cooked fish with white rice that's hard to beat. But is sushi good for weight loss?

After all, white rice can be high in carbs, and the sushi you see at your local food court is sometimes not the clean, light and nutritious meal that people are talking about when they talk about what actually makes sushi healthy. So what's the deal?

In this article, we'll break down everything you need to know about your favourite Japanese dish, from what actually counts as sushi, to its health benefits and whether you can still enjoy sushi while on your weight loss journey.

What is sushi?

Before we get into whether eating sushi can help you lose weight or not, let's start with the basics. If you're a certified sushi lover, you can probably skip this part!

Sushi is a popular Japanese dish that you likely think of as some combination of cooked or raw fish, vegetables, cream cheese, tofu and/or meats, wrapped in white rice and seaweed. Sushi rolls are commonly served with soy sauce, pickled ginger or wasabi.

But sushi is actually more than just the traditional sushi roll you see at the local food court.

For instance, nigiri is thinly sliced raw fish or other toppings, served over small balls of rice; sashimi is thinly sliced raw fish served without the rice; maki rolls are sushi rolls but sliced into pieces; temaki rolls are the sushi rolls that are wrapped into a cone-shaped piece of nori; and uramaki rolls are the inside-out rolls, where the rice is on the outside like you see in California sushi rolls.

Health benefits of eating sushi

The good news is that eating sushi has several health benefits, particularly when you choose sushi options that contain a variety of nutritious ingredients.

Not only is sushi a light meal that will satisfy your taste buds, but it's also often packed with nutrient-dense foods.

Many sushi options, particularly those with fatty fish like salmon or mackerel, are rich in omega-3 fatty acids, which are beneficial for heart health and brain function, and in some cases, may help to reduce inflammation in the body [1].

Sushi can also be a good source of high-quality protein, particularly when you select fish options, whether it's cooked or raw fish.

Protein is essential for muscle repair and overall health and is an important part of any balanced diet, particularly when trying to lose weight.

Sushi ingredients like fish, seaweed, and vegetables offer a range of essential nutrients, including vitamins A, D, and B12, as well as minerals like iodine, selenium, and iron.

Seaweed, in particular, is a good source of fibre, which can aid in digestion and support gut health [2].

Sushi often has a lower calorie count than many other types of restaurant meals, which makes it a good option for anyone who's looking to dine out without throwing off their entire weight loss journey.

With that being said, it's also important to be mindful of factors like the sodium content in soy sauce, and calorie-dense options, such as deep-fried ingredients like vegetables coated in tempura batter. While they're delicious, they're also little calorie bombs that can outweigh the nutritional benefits of sushi.

For maximum health benefits and weight loss, your best bet is to choose low-calorie sushi rolls that are made with raw fish and other high-quality ingredients and to opt for a low-sodium soy sauce where possible.

Is sushi good for weight loss?

So, is sushi healthy if you're trying to lose weight? The answer is yes, but the devil's in the details, and the kind of sushi roll you choose can make all the difference.

You can definitely eat sushi and still lose weight, but it's all about the types of sushi you opt for. For example, choosing a low-calorie option like sashimi made with fresh fish over a sushi roll made with deep-fried ingredients and cream cheese will be a better option while you're losing weight.

In general, traditional sushi rolls will give you more nutritional benefits for fewer calories when compared to Westernised sushi rolls, which will often feature bold flavour combinations and more condiments than simple fresh fish options.

If you're trying to lose weight and keep your sushi healthy, choose low-calorie options that prioritise lean protein and fresh vegetables, and avoid options that feature deep-fried ingredients and lots of condiments.

Choosing options that are high in lean protein, like fresh fish, can also help to keep you feeling full and satisfied for longer, which can help to control your appetite and reduce your overall calorie count.

Sushi portions are often smaller than other fast food meals or restaurant options, which can help keep you from consuming too many calories while dining out.

With that being said, there are a few things to watch out for when it comes to making sure your sushi is low in calories.

Soy sauce and other condiments can be high in sodium, which can lead to water retention and bloating, and tempura rolls in particular can be high in calories and saturated fat, due to the thick batter the vegetables are fried in.

It's also important to remember that sushi rice can be seasoned with sugary brown sauce or vinegar, which can add to your overall calorie intake for the day.

For weight loss, it's best to opt for simpler sushi options, like sashimi or nigiri, and avoid rolls with heavy sauces or fried components. Pairing sushi with a side of vegetables or a salad can also help make it part of an overall healthy diet.

Can you eat too much sushi?

Although sushi can absolutely be a part of a healthy diet, yes — you can have too much of a good thing. Eating sushi in excess, particularly with soy sauce and other high-sodium condiments, can lead to high blood pressure and water retention [3].

While many types of sushi are low in calories and can help you lose weight as part of your broader weight loss journey, some types of sushi can be high in calories. Overeating in general can mean that you're eating too many calories to lose weight.

Beyond that, if you eat sushi in excess, you may end up with digestive discomfort, particularly if you're eating large amounts of white rice or raw fish [4], as these ingredients can be harder to digest for some people.

Whether you're on a weight loss diet or not, it's best to eat sushi as part of a broader balanced diet, full of nutritious food like fruits, vegetables and whole grains.

Relying too heavily on sushi rolls for weight loss may be counterintuitive to the nutritional benefits of sushi, as you need nutrients from all the food groups.

Basically, moderation and variety are key. Balancing sushi with other healthy foods and being mindful of portion sizes can help you enjoy sushi as part of your weight loss diet.

What are the best types of sushi for weight loss?

As we mentioned, for weight loss, the best sushi options will be the ones that are low in calories and high in lean protein and nutrients.

Sashimi, which is thinly sliced raw fish served without white rice, is a low-calorie option that's high in protein and omega-3 fatty acids, which makes it great for anyone trying to lose weight.

Similarly, simple nigiri options — like tuna, salmon or shrimp served on small portions of sushi rice — will also be a good choice.

Any type of vegetarian sushi roll or vegan sushi will be a good option, as long as the vegetable isn't deep fried. An avocado roll is a good choice, and so will other options with cucumber or carrot.

Finally, it bears repeating that any type of raw fish temaki will be less calorie-dense than the more Westernised options that feature deep-fried ingredients.

Where possible, it's also a good idea to swap out the traditional sushi rice for brown rice and to balance your meal with vegetables, for extra fibre and better nutritional value for your overall meal.

If you're on a weight loss diet and feeling overwhelmed, Juniper is here to help — and yes, you can still enjoy fresh fish and all the nutritional benefits of sushi rolls and the broader Japanese diet.

Here at Juniper, we’ve made it our mission to change the way we treat weight management. A big part of that plan is our Weight Reset Programme which combines medication with health coaching and a supportive community.

You can kickstart your weight loss journey with Wegovy or Mounjaro, two groundbreaking weight loss injections that mimic the GLP-1 and GIP hormone respectively to help control cravings, delay stomach emptying, and keep you feeling fuller for longer.

Plus, we have a team of expert dietitians and health coaches you can consult with, to help you work through any challenges you're experiencing during your weight management journey.

We help you make lifestyle and habit changes to help increase your fitness levels and promote eating a balanced diet by providing you with one-on-one health tracking and weekly check-ins with your clinician to track your biometric, mental and physical health, continuously making adjustments to your programme to suit your individual needs.

We’re in it with you for the long run; having helped thousands of women achieve 15-20% weight loss over one year. Once in the programme, you’ll have regular access to a team of health professionals who are here to listen, guide and help unlock a healthier you.

Image: Pexels / MART PRODUCTION