Sushi Recipes: Nutritional Information

Sushi recipes often reflect the fact that sushi is a very healthful food to eat. Fish is naturally low in fat, as is rice, and both are very high in vitamins, minerals, carbohydrates and protein.

The fat present in fish is Omega-3 unsaturated fat, which is an essential part of the diet of people and has been shown to raise the level of high-density lipoproteins (“good” cholesterol). This can greatly help in preventing heart disease. Omega-3 fats have also been shown to have positive effects on people with Alzheimer’s disease and type II diabetes.

Since most fish in sushi recipes is prepared raw or with minimal cooking, there is no outside fat or oil introduced into the meal during preparation.

Our nori, or seaweed wrap used in the makizushi and uramaki, is full of essential vitamins and minerals, as are many of the vegetables used in the vegetarian items. Both wasabi and ginger have antibacterial properties, as well.

Calorie content of sushi items will obviously vary greatly based on the number, amount, and nature of the ingredients used. Individual servings of sushi will generally range from 50 to 400 calories per piece, depending on what went into it.

One thing that many people are wary of is consuming uncooked fish. These fears are understandable, but also completely unjustified as long as the meat is handled properly. Only fresh or properly-preserved sushi-grade fish should be used, all surfaces and utensils should be washed thoroughly, and hands should be washed frequently. Make sure all your raw fish and seafood is stored in a refrigerator at 41 degrees Fahrenheit or lower. Cross-contamination is definitely to be avoided; use separate knives, cutting boards and bamboo mats for raw fish, vegetables and cooked food.

When the proper precautions are taken, sushi is a safe, delicious and nutritious food!