Years ago, probably we would have turned down an invitation to a restaurant where the menu was composed mostly of raw fish. However, today dishes made from Japan has become a very Western habit. Moreover, there are now many local fast foods which are sushi based.

Do you know the fact that besides the taste, Japanese food is good for heart-healthy diet? Want to know why is it healthy? Let’s find out.

The amazing flavors and experience of sushi is influenced not only by how you make sushi rolls, but also it depends on how you eat sushi.

The most basic Japanese diet is rice, seaweed, raw fish and soy.

Sushi Nutrition Facts

Sushi is a very nutritious food which is good for your health. Check out the calories and nutrition information about Sushi.

Per California Roll of Sushi contains:

  • 255 Calories
  • 7 grams of fat
  • 38 grams of Carbs
  • 5.8 grams of Fiber
  • 9 grams of Protein


Rice is a cereal rich in protein and carbohydrates slow absorption that energizes the body without providing fat, which promotes weight control. The most important, Sushi is also rich in fiber and improves intestinal transit. Fermentation of rice starch extracted rice vinegar. It is mixed with sugar and salt (sushizu) to flavor rice.

Raw Fish

The fish, especially blue (salmon, mackerel, sardines, tuna, etc) is rich in polyunsaturated fatty acids omega-3. These nutrients are essential to prevent cardiovascular disease, various cancers, inflammatory, lung and skin diseases. They are essential during pregnancy and lactation for the proper development of nerve function and other many functions.


Often ginger is eaten in between different types of sushi for cleansing your palate for the next fish. You can consider it as a taste bud reboot.


Similar to Mustard, the Wasabi is a green paste mostly served with sushi. Wasabi is also having a medicinal property which is beneficial to your health. It contains a compound known as Isothiocyanates in the wasabi green paste, which put a stop to tooth decay. Moreover, if sushi is eaten on regular basis, it can be an effective food to aid prevents cancer & blood clots.

Nori Seaweed

Another basic Japanese food known as Nori seaweed, in particular is used to make Maki. It is rich in vitamins (vitamin A, B complex, niacin and vitamin C) and minerals such as potassium or iodine. The latter is necessary to make sure the appropriate working of the thyroid gland and the production of hormones that normalize many metabolic functions (tissue development, maintain body temperature and maturation of the nervous system). The algae also contain protein and carbohydrates. However, they are free of fat so it does not add calories to the diet.


Soy consumption has been connected with decreased symptoms of menopause and the possibility of cardiovascular disease, premenstrual syndrome and osteoporosis. It has also been accredited as a protective effect of certain cancers such as breast, prostate and uterus. Specialist & researchers summit out that following these benefits may be some compounds in this legume: Isoflavones, a Phytoestrogen kind and the combination with other nutrients such as proteins and unsaturated fatty acids.

They have been recognized to multiple benefits. For example, you can help fight colds, soften the voice and relieve from bronchial congestion. It can also relieve from nausea and vomiting following chemotherapy, as per the study from the University of Rochester. Also, there are some studies, as in the case of a work published in the Medical Journal of Pain, which state that can reduce muscle pain in cases of rheumatoid arthritis, osteoarthritis, and joint pain or.

So, these are some of the reason why sushi should be in your diet. And, remember that, Sushi is only a healthy meal when you stick to the basics: Seafood & Rice.