Is Sushi Healthy? A Straightforward Breakdown

Aug, 24 , 25 Oishii Kit Admin

Let’s face it — sushi can look like one of those meals that’s too healthy to be true. Raw fish, seaweed, rice, vegetables… But is it actually good for you? And does it still count as “healthy” when you make it at home with a kit?

Whether you’re getting into sushi for the flavour, the fun, or the health benefits, this post breaks it down simply. No superfood hype or nutrition waffle. Just the facts, with a dash of common sense.

What’s in sushi?

Sushi (at least the kind we’re making at home) is built around four core ingredients:

Sushi rice – seasoned with vinegar, sugar and salt
Nori – toasted seaweed sheets
Fillings – things like avocado, cucumber, tinned tuna, prawns, smoked salmon
Dipping sauce – usually soy, sometimes wasabi or pickled ginger on the side

Already, you’re looking at a well-balanced plate: slow-digesting carbs, some veg, a bit of protein, and a load of flavour.

The healthy bits (and why they matter)

✅ Nori – rich in iodine, B vitamins and antioxidants. It’s low calorie, low carb, and adds umami without fat. One sheet = ~5 calories.

✅ Avocado & cucumber – fibre, healthy fats, water-rich. Both help keep you full and support digestion.

✅ Fish – especially salmon or tuna, gives you protein and omega-3s (good for brain health and inflammation). Even tinned fish is a win.

✅ Rice vinegar – adds flavour without oil or fat. And a little vinegar has been shown to help with blood sugar response after meals.

The less-healthy bits (if you’re being picky)

🚫 White rice – sushi rice is sticky short-grain white rice, so higher in carbs and a little sugar from the vinegar mix. Not a dealbreaker, but something to be mindful of if you’re trying to cut back.

🚫 Soy sauce – high in sodium. Try low-salt versions, or use less. Dip gently — don’t drown it.

🚫 Deep-fried fillings – tempura or cream cheese-style rolls are delicious but obviously richer. Great occasionally, but not every roll.

Calories per sushi roll (rough guide)

Here’s a rough breakdown per standard maki roll (6 pieces):

Filling	Calories (approx.)
Cucumber	130 kcal
Avocado	160 kcal
Tuna mayo	180 kcal
Smoked salmon	170 kcal
Prawn & cucumber	150 kcal

(That includes rice and nori, assuming about 100 g cooked rice per roll.)

So two to three rolls make a decent, balanced meal — especially when paired with a miso soup or salad.

Is homemade sushi healthier than takeaway?

Definitely. Here’s why:

You control the salt and sugar levels in your rice
You pick your fillings (and avoid cheap mayo-heavy mixes)
You use fewer sauces and less soy
You avoid excess packaging and plastic trays
You eat it fresh

Plus, you’re probably eating more slowly and mindfully when you make it yourself — and that helps with digestion and satisfaction.

Is sushi good for weight loss?

Sushi isn’t a magic weight-loss food, but it is filling, low in processed fats, and naturally portion-controlled. Especially if you stick to 2–3 simple rolls with veg and lean protein, it’s a solid option for most healthy eating goals.

If you want to reduce carbs:

Try half rice in your rolls
Use cauliflower rice (if you're brave — texture changes a lot)
Make sashimi-style rolls (no rice, just filling wrapped in nori)

So, is sushi healthy?

In short: yes — especially when you make it at home.

It’s fresh, customisable, and naturally includes lots of whole foods. It also encourages mindful eating and portion control. Like anything, it's about balance. Go heavy on the fried rolls and lashings of soy every day? Probably not ideal. But two or three simple maki rolls with fresh fillings? That’s a yes from us.

Bonus tip: Make your own = more control, more flavour

That’s exactly why we made the Oishii Kits Starter Sushi Kit — so you can make sushi that suits your taste and lifestyle, without faff or mystery ingredients.

Rolling sushi is already fun. Making something that’s actually good for you? Even better.

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