Sushi is a popular go-to lunch for busy work days. Dietitian Jess Burvill shares simple ways to make great choices when picking your favourite Japanese takeout.
Sushi might seem like a healthy choice, but some menu items pack in more kilojoules, sat fat and sodium than you might realise, especially when tempura, mayonnaise-based fillings, or extra soy sauce are involved. The good news? With a few smart swaps, you can turn your sushi order into a well balanced Japanese-style meal that ticks all the nutrition boxes. Think more sashimi, seaweed salad and edamame, and go easy on the white rice, creamy sauces and fried items. And as always, portion size matters — even the healthiest options can add up.
+ FRESH NOT FRIED
Fried items like tempura prawns and katsu chicken add extra sat fat, kilojoules and sodium, and are often lower in protein.
- Swap: Tempura prawns for fresh sashimi.
+ VEGIES
Sushi can be carb-heavy and light in vegetables, especially when it comes to hand rolls and nigiri.
- Swap: Hand rolls for a salad, or add a side of edamame or seaweed to a rice-based dish.
+ SKIP SAUCES
That squirt of kewpie mayo can significantly bump up the kilojoules in your meal, while soy sauce dressings add on extra sodium.
- Swap: Choose options without creamy sauces and use soy sauce dressings sparingly.
+ CHOOSE WHOLE GRAINS
Some outlets now offer brown rice sushi, which contains more fibre and nutrients.
- Swap: White rice for brown rice if it‘s available, to help keep you fuller for longer.
+ PORTION CONTROL
It’s easy to eat more than you realise when sushi comes in small, bite-sized pieces – especially at a sushi train or when faced with a tempting combo box.
- Swap: Stick to one main dish or a 6–8-piece limit to keep your meal appropriately portioned.
Typical sushi meal
2 tempura prawn hand rolls
1950kJ (470cal), 8g protein, 15g fat, 6g sat fat, 73g carb, 20g sugar, 1430mg sodium
Upgraded meal
We’ve reduced the kilojoules by 30 per cent, saturated fat 40 per cent, sodium by 60 per cent while doubling the amount of protein and increasing fibre.
Fresh salmon poke bowl: 1330kJ (320cal), 18g protein, 12.5g fat, 3.5g sat fat, 30.5g carb, 8.6g sugar, 530mg sodium
www.healthyfood.com
