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Sushi is vinegared rice served with fish, seafood, vegetables or egg, either pressed into bite-size pieces or rolled in seaweed. Is sushi healthy? It can be a good source of protein and, with fatty fish, of omega-3 fats, but the rice is refined, soy sauce and some fillings add sodium, and raw fish carries food safety questions. USDA SR Legacy has no entry for sushi itself, so this guide builds sushi nutrition from USDA component data with FDC IDs. It also covers raw fish parasites, where common sushi fish fall in the FDA/EPA mercury advice, and what CDC says about sushi during pregnancy.
Peptide Labs does not sell sushi or seafood products. This article is general nutrition information, not medical advice.
Key Takeaways
- USDA SR Legacy has no sushi entry; numbers come from the rice, fish and fillings separately.
- Fish such as tuna, salmon and yellowtail are rich in protein; farmed salmon also supplies vitamin D and EPA and DHA.
- Sushi rice is refined short-grain rice seasoned with vinegar, sugar and salt.
- CDC lists raw fish, including sushi and sashimi, among foods to avoid during pregnancy.
- Salmon is in the FDA/EPA lowest-mercury group; yellowfin is a Good Choice; bigeye tuna is a Choice to Avoid.
What is sushi?
The word sushi refers to the seasoned rice, not to raw fish. Nigiri is a small mound of rice topped with a slice of fish; maki is a roll wrapped in seaweed; uramaki, such as the California roll, has the rice on the outside; and temaki is a hand roll shaped like a cone. Sashimi is sliced raw fish served without rice, so it is not technically sushi. Many popular rolls are cooked, such as those with eel, cooked shrimp, tempura or imitation crab. Our nori guide covers the seaweed wrap, and our wasabi guide explains the green paste.
Sushi nutrition by component
Because a restaurant roll has no standard recipe, the table lists USDA SR Legacy values for common parts of sushi. Fish values are per 85 g (3 oz). Percentages are of the FDA Daily Values.
| Component (USDA FDC ID) | Amount | Calories | Protein | Fat | Notable nutrients |
|---|---|---|---|---|---|
| Short-grain white rice, enriched, cooked (FDC 168882) | 100 g | 130 | 2.4 g (5%) | 0.2 g (0%) | Carbohydrate 28.7 g (10%), folate 25% DV, iron 8% DV, no sodium |
| Short-grain white rice, unenriched, cooked (FDC 168932) | 100 g | 130 | 2.4 g (5%) | 0.2 g (0%) | Iron 1% DV, folate 0% DV |
| Yellowfin tuna, raw (FDC 175159) | 85 g | 93 | 20.7 g (41%) | 0.4 g (1%) | Selenium 140% DV, niacin 98% DV, vitamin B12 74% DV |
| Bluefin tuna, raw (FDC 173706) | 85 g | 122 | 19.8 g (40%) | 4.2 g (5%) | Vitamin B12 334% DV, vitamin D 24% DV, EPA plus DHA about 1.0 g |
| Atlantic salmon, farmed, raw (FDC 175167) | 85 g | 177 | 17.4 g (35%) | 11.4 g (15%) | Vitamin D 47% DV, vitamin B12 114% DV, EPA plus DHA about 1.7 g |
| Yellowtail, raw (FDC 175163) | 85 g | 124 | 19.7 g (39%) | 4.5 g (6%) | Selenium 56% DV |
| Eel, cooked, dry heat (FDC 174194) | 85 g | 201 | 20.1 g (40%) | 12.7 g (16%) | Vitamin B12 102% DV |
| Imitation crab, made from surimi (FDC 174203) | 85 g | 81 | 6.5 g (13%) | 0.4 g (1%) | Sodium 450 mg (20%), sugars 5.3 g |
| Avocado, raw (FDC 171705) | 50 g | 80 | 1.0 g (2%) | 7.3 g (9%) | Fiber 3.4 g (12%) |
A few patterns appear in the USDA SR Legacy data. The fish carry most of the protein and the B vitamins, while the rice carries most of the calories. Enriched and unenriched short-grain rice have the same calories, but enriched rice has far more iron and folate, and restaurants rarely say which they use. Imitation crab, the filling in California rolls, is made from surimi, a fish paste, and USDA lists 450 milligrams of sodium and 5.3 g of sugars in 85 g. Our salmon guide and tuna guide go deeper on those fish.
Is sushi healthy? Weighing the parts
A plate of sushi is a mix of strengths and trade-offs:
- Fish: lean fish such as yellowfin and yellowtail supply protein with little fat, while salmon and bluefin add EPA and DHA, the long-chain omega-3 fats covered in our omega-3 guide.
- Rice: sushi rice is polished short-grain rice, a refined grain with little fiber; see our refined carbs and white rice guides. The vinegar seasoning usually includes sugar and salt.
- Sodium: soy sauce, imitation crab, eel sauce and pickled ginger add salt; our low sodium guide explains the FDA Daily Value.
- Extras: tempura batter, spicy mayonnaise and cream cheese add fat and calories that plain nigiri does not have.
Sashimi, nigiri and simple vegetable or fish rolls stay closest to the components above. Sushi is also part of the Japanese diet, where research on health outcomes is observational and looks at whole eating patterns rather than single dishes.
Raw fish, parasites and freezing
CDC explains that anisakiasis is a parasitic disease caused by small worms that people get by eating raw or undercooked infected fish or squid. According to CDC, symptoms can include abdominal pain, nausea, vomiting and diarrhea. CDC notes that FDA recommends cooking seafood to an internal temperature of at least 145°F, and for fish meant to be eaten raw, FDA gives freezing conditions that kill parasites:
- Frozen and stored at -4°F (-20°C) or below for 7 days in total, or
- Frozen at -31°F (-35°C) or below until solid and stored at -31°F or below for 15 hours, or
- Frozen at -31°F or below until solid and stored at -4°F or below for 24 hours.
These conditions are written for fish handled commercially. Freezing also does not solve every hazard: a CDC report on scombroid poisoning notes that histamine, which forms when fish such as tuna and mackerel are held too warm, is not destroyed by freezing or cooking. Buying raw fish from a reputable source and keeping it cold matter for that reason.
Sushi during pregnancy
CDC’s guidance on safer food choices for pregnant women lists raw or undercooked fish or shellfish, including sashimi, sushi and ceviche, among foods to avoid. The same CDC page also lists refrigerated smoked seafood such as lox unless it is in a cooked dish, and high-mercury fish such as shark, swordfish, king mackerel and tilefish. CDC names shrimp, canned light tuna, salmon, pollock and catfish as safer choices when cooked.
That leaves cooked options on many sushi menus, such as rolls with cooked shrimp, eel or imitation crab, or vegetable rolls, though the mercury and sodium points still apply. Anyone who is pregnant or planning a pregnancy should ask their obstetric provider which fish fit their own situation.
Mercury groups for common sushi fish
The FDA/EPA advice about eating fish sorts fish into three groups by mercury level. It is written for people who are or might become pregnant or are breastfeeding, and for parents feeding young children. Here is where common sushi fish fall:
| Fish | FDA/EPA group | Note |
|---|---|---|
| Salmon | Lowest-mercury group | FDA testing mean 0.022 ppm for fresh or frozen salmon |
| Shrimp, crab, squid, scallop | Lowest-mercury group | Shellfish are major allergens |
| Atlantic mackerel, Pacific chub mackerel | Lowest-mercury group | Different species from king mackerel |
| Yellowfin tuna, albacore tuna | Good Choices | FDA testing mean 0.354 ppm for fresh or frozen yellowfin |
| Spanish mackerel, snapper | Good Choices | Listed by FDA/EPA |
| Bigeye tuna, king mackerel, swordfish | Choices to Avoid | Highest mercury levels; bigeye mean 0.689 ppm |
| Bluefin tuna, eel, yellowtail, octopus | Not listed | No group given in the FDA/EPA chart |
Tuna on a sushi menu is often not labeled by species, which makes the chart harder to apply. Asking the restaurant is reasonable.
Rice, arsenic and allergens
FDA notes that rice absorbs arsenic more readily than many other crops, and it also says rice can be part of a well-balanced diet, with a variety of grains as the practical step. Our brown rice guide covers the FDA arsenic advice in more detail.
Sushi touches several of the nine major food allergens that FDA requires labels to declare: fish, crustacean shellfish, soybeans in soy sauce, wheat in most soy sauce and tempura, sesame seeds, and egg in tamago and spicy mayonnaise. Restaurant dishes are not labeled like packaged food, so tell staff about any allergy. Hives, swelling or trouble breathing after eating needs emergency care, and an allergist can sort out unclear reactions.
Frequently Asked Questions
Is sushi healthy?
It can be. Fish adds protein and, in salmon or bluefin, omega-3 fats, but the rice is refined and soy sauce, imitation crab and sauces add sodium. Raw fish has food safety risks.
Can you eat sushi during pregnancy?
CDC advises pregnant women to avoid raw or undercooked fish, including sushi and sashimi. Cooked rolls are an option to discuss with your obstetric provider.
How many calories are in sushi?
USDA SR Legacy has no sushi entry. Cooked short-grain white rice has 130 calories per 100 g, and the fish and fillings add more; restaurant nutrition information is the closest guide.
Does FDA say freezing kills parasites in raw fish?
CDC cites FDA freezing conditions that kill parasites in fish meant to be eaten raw. Freezing does not remove histamine, according to CDC.
Which sushi fish are in the FDA/EPA lowest-mercury group?
In the FDA/EPA advice, salmon, shrimp, crab, squid, scallop and Atlantic mackerel are in the lowest-mercury group. Bigeye tuna is in Choices to Avoid.
Is sashimi the same as sushi?
No. Sashimi is sliced raw fish without rice; sushi always includes seasoned rice.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Ramen: Instant Ramen Nutrition, Sodium and Research, Nori and Seaweed: USDA Nutrition, Benefits, Iodine and Safety, Salmon: Nutrition, Benefits and Wild vs Farmed Salmon, Eel: Nutrition, Unagi vs Anago, and Why It Is Always Cooked.