Wednesday, January 25, 2012

Eating Out: How To Choose A Healthy Sushi Roll

Sushi is one of my favorite foods. It’s the perfect date night or girls’ night food, and most cities have sushi restaurants at a wide variety of prices. A diverse sushi restaurant will also have options to feed anyone, from the more adventurous uni-lover to the tamer shrimp tempura or veggie roll.

With how Americanized sushi restaurants have become, a lot of your favorite sushi rolls and menu items have become much less healthy than their traditional counterparts. Without noticing, you can assume you’ve had a healthy dinner when you’ve really had a lot of bad-for-you dishes.

To stay healthy at a sushi restaurant, try to avoid any tempura-fried items. Anything called crispy, fried or crunchy is most likely either deep-fried or has pieces of deep-fried batter incorporated into it.

Popular salads at sushi restaurants often include a creamy ginger dressing, which is tasty but usually has a lot of sugar and oil, making it a fairly unhealthy salad. Cream cheese is also prevalent in a lot of contemporary sushi rolls. Avoid any dishes called Philadelphia or creamy, or try to limit yourself to only a few pieces.

One of the sneakiest unhealthy sushi items is the spicy roll. A lot of spicy rolls are a mixture of raw fish, jalapeƱo and/or chili oil -- a delicious and healthy roll. However, lots of restaurants use a spicy fish mixture that’s mayonnaise-based. Delicious, but if you’re trying to make your sushi dinner healthy, it’s best to avoid mayonnaise-laden rolls and stick to the more traditional dishes.

Sushi makes for a fabulous dinner, and if you pay attention, it can be a healthy one, too.

By: Collis Hancock | Image: Source


  1. I'm a little confused: this article is titled "How to Create a Healthy Sushi Plate at Home." However, this article has no recipes, only advice (flawed, at that), about how to choose sushi.

    The author seems to decry all eating of fats and oils, without a decent explanation or why or the calorie count, or the difference between healthy fats and unhealthy fats, such as saturated, unsaturated, and trans. The author fails to acknowledge that some fats and oils are beneficial, and that types of sugar and oil are not created equal. For instance, would the author fault an Americanized sushi role for containing toasted sesame oil? Does the author even know about the benefits of sesame oil?

    Anyone with a decent understanding of nutrition would be able to write a better article than this-- and choose a more appropriate title-- such as "Healthy Sushi Selections When Eating Out", or write an article more closely aligned to the title-- including recipes and tips for creating sushi at home, instead of pretending that giving advice on choosing which sushi roles are nutritious from a restaurant menu (and failing to distinguish between good and bad fats, sugars, and oils) actually counts as "creating a healthy sushi plate at home."

    This article is a major disappointment.

  2. We're sorry you found this article lacking. You sound like you have an in-depth background in nutrition and I thank you for making these suggestions.
    You've brought up some great points and I'm sorry that we did not touch deeper into the nutrition and advantages/disadvantages to each individual component of sushi. It was simply the authors take on the subject to go with a shorter, simpler article for quick reading. Also, we will be sure to take your advice and adjust the title so it better reflects the theme of the article itself.

    Thanks for reading and taking the time to write that in-depth comment.