Is Sushi, This Japanese Specialty, Always Healthy?
Anna Schmidt
2026-03-20
4 min. read
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Sushi is a traditional dish from South Asia, which is increasingly on the menu of Europeans. According to a 2005 survey, there were about 400 sushi shops in Poland, including 300 in the capital itself.
Sushi - what lies beneath that term
Nowadays, sushi is simply a rice dish that has gained popularity primarily due to the speed of its preparation. In the past, this meal required several months of preparation, as it required a lengthy fermentation process. The foundation of sushi is rice, but also nori, fish, seafood that can be heat-treated, and various types of vegetables are necessary for its preparation. The most commonly used additives to sushi are marinated ginger and a sauce prepared on the basis of wasabi and soy.
Nutritional components in the dish of sushi
Proponents of sushi emphasize that they value this dish primarily for its taste, aesthetics, and sensory experiences. It is also noteworthy that it is very nutritious. The rice used in the preparation of sushi provides very valuable complex carbohydrates, which are the main energy component of our diet. Fish, seafood, and seaweed are a source of high-quality proteins. In addition, these products are a source of omega-3 fatty acids, which are particularly important in preventing diseases of the cardiovascular system. Wasabi, also known as Japanese horseradish, is a cruciferous plant that is valued for its sharp taste. It grows naturally in Japan, but is also cultivated in the United States, Canada, and Australia. Wasabi is often served with soy sauce. Ginger, which is often used in sushi, is also valuable due to its antiemetic and digestive properties.
Is Sushi Truly Always Healthy?
Due to its popularity, sushi is increasingly being served in fast-food establishments, but does that mean it's unhealthy? The answer to this question is simple – it all depends on the ingredients used to prepare it. Unfortunately, the addition of rice vinegar to rice, which gives it its distinctive flavor, has become a disadvantage. There is nothing wrong with that if not for the fact that this vinegar is usually added in large quantities, which also significantly reduces the nutritional value of the product. In addition, one must be particularly careful of possible bacterial contamination. Therefore, it is of utmost importance to pay attention to the quality of the raw materials, their storage and transport conditions. In addition, like many dishes of Asian cuisine, sushi has also been modified by Europeans. In menus, one often finds sushi with mayonnaise, large amounts of avocado, or Philadelphia cheese, which significantly increase the caloric content of the dish by increasing the fat content. Europeans have also fallen in love with tempura (a type of Asian breading fried in deep fat). Fish or vegetables in tempura also increase the fat content of the meal. It is always important to exercise moderation and if we prefer warm sushi, we can choose grilled or baked proposals instead of tempura.
How to make homemade sushi at home
To guarantee that the sushi we consume is of superior quality and nutritional value, it is worth attempting to prepare it ourselves, utilizing the finest available ingredients. Below is a step-by-step guide that leads through the process of making sushi in domestic conditions.
Components (for two portions):
– smoked salmon – 120 g (4 servings), – natural honey – 6 g (1/4 tablespoon), – cucumber – 80 g (2 slices), – red bell pepper – 70 g (1/2 slice), – brown rice – 120 g (8 tablespoons), – salt – 1 g (pinch), – Italian parsley – 15 g (3 teaspoons), – nori seaweed (sheets) – 12 g (4 pieces), – dark soy sauce – 40 g (4 tablespoons), – rice vinegar – 21 g (7 teaspoons).
The process of preparation
1. Blend vinegar with honey and salt. 2. Cook the rice and mix it with a vinegar solution. 3. Place the nori on a bamboo mat with the smooth side facing up. 4. Divide the rice into four equal parts to distribute each one on the nori seaweed. 5. Cut the peppers and cucumbers into strips. Chop the minced parsley in the same way. 6. Lay out all the ingredients on the rice. Roll it as tightly as possible. Moisten the edges to make them stick together. 7. Cut the prepared sushi into pieces with a width of about 1-1.5 cm. 8. Serve it with soy sauce.
Nutritional value for the whole serving:
• Caloric energy: 695.7 kcal, • Protein: 43.3 g, • Fat: 13.3 g, • Carbohydrates: 95.8 g, • Dietary fiber: 18.3 g.
