Is Sushi Healthy for Weight Loss? Tips for Making the Best Choices
You’ve been on your game all week—meal prepping, skipping the wine, hitting those protein goals—and then Friday night hits. Someone suggests sushi. You want to say yes (because, obviously), but there’s that nagging thought: Will this undo all the progress I’ve made?
If that sounds familiar, you’re not alone.
This comes up with my clients all the time. Whether they’re here in NYC like me (where there’s no shortage of amazing sushi spots) or ordering from their favorite local place, they want to know: Can I eat sushi and still reach my goals?
The answer is yes. You don’t have to skip it—you just need to be intentional about what you’re pairing it with.
Sushi Isn’t the Problem—It’s the Balance
Sushi is typically a mix of rice, fish, and a little bit of veggies. It’s satisfying, and it has nutrients your body needs—but the portions of protein and fiber usually aren’t enough to keep you full for long. That’s where things can spiral: you finish your meal, still feel a little hungry, and before you know it, you’re snacking without thinking. Then the guilt kicks in.
Instead of labeling sushi as “good” or “bad,” think about how you can make the meal work better for your body.
What can we add to the plate to round it out?
What I Do (and What I Suggest to Clients):
Add veggies. Most sushi meals are light on fiber. I’ll order a side salad, steamed veggies, or veggie-forward appetizers like shishito peppers or seaweed salad when eating out.
Balance at home. If we’re doing takeout, I’ll throw together a quick salad (salad kits are great for this!), and I love to mix in some seaweed salad or hijiki for flavor. If I’m out of fresh greens, I’ll microwave frozen veggies (broccoli, cauliflower, and green beans are great options) and dip them in a little soy sauce or coconut aminos for that sushi-restaurant vibe.
Add protein. Rolls often don’t have much protein on their own. Edamame, sashimi, or rolls with extra fish can help you stay fuller and support your blood sugar. Remember: it’s not about cutting carbs—it’s about balancing them with protein and fiber.
Better-For-You Sushi Picks
There’s no perfect choice, but some rolls tend to be more balanced than others. Here are a few go-to options I recommend:
Hand Rolls (Temaki): Wrapped in seaweed with less rice and a solid hit of protein and healthy fat. Plus, the seaweed gives you bonus minerals and fiber.
Simple Maki Rolls: Rolls with lean protein like tuna, salmon, or shrimp are great choices. Skip the fried bits and heavy sauces when possible—those can add up fast.
Nigiri: A slice of fish over a small bed of rice—great protein-to-carb ratio and no extras that throw off your goals.
Sashimi: Just the fish—no rice, no extras. Sashimi is a fantastic high-protein, low-carb option that can help you feel satisfied without spiking blood sugar.
Naruto Rolls: Wrapped in cucumber instead of rice, these rolls are a great choice. They’re refreshing, crunchy, and a low-carb alternative that can be paired with other higher carb sushi for a balanced meal.
That said—if you love a specialty roll with tempura or spicy mayo, go ahead and enjoy it. The key is how you build the whole meal, not whether every bite is “clean.” Share it, pair it with a veggie dish or a lighter roll, and move on.
Rolls to Be More Mindful Of
These aren’t off-limits, but they’re heavier and tend to be less balanced on their own:
Fried or tempura rolls
Rolls with cream cheese
Anything covered in sauces like spicy mayo or eel sauce
You don’t have to avoid them completely—just be mindful. If you really want one, split it or add a lighter option to round things out.
A Quick Note If You’re New Here
If you’ve done the diet thing—the tracking, the food rules, the “can’t have carbs” mentality—you won’t find that here.
At Schuster Nutrition, I work with women who are tired of obsessing over food. I help you find a way to eat that supports your body, hormones, and energy—without cutting out the things you love. Including sushi.
Final Thoughts
Sushi isn’t something you have to stress about. With a few tweaks, it can be part of a meal that actually supports your goals—not works against them.
And if you’re ready to stop second-guessing your food choices and start feeling more confident in what and how you eat, my PEACE Method 1:1 Coaching Program can help. We’ll create a plan that works for your life, not against it. We’ll create a plan that works for your life, not against it.
DISCLAIMER: The information contained in this post is not, and should not be construed as, medical advice. It is provided for informational purposes only. Each individual’s situation, nutritional needs and medical situation are different, and the information contained in this post may not be appropriate for your personal situation. Always check with your own physician or medical professional before implementing any change to your lifestyle, food intake, exercise regimen or medical treatment.
(C) 2025 Schuster Nutrition, PLLC
Article written by Melissa Schuster, MS, RDN, CDN, IFNCP
Melissa Schuster is a Registered Dietitian and mom of two. She helps busy moms transform their relationship with food through concierge virtual coaching so they can feel fantastic, lose weight for good, and focus on the things that matter most. With her signature PEACE Method which takes a whole-person approach, Melissa has helped hundreds of women find lasting peace in their bodies and around food. An expert in nutrition, Melissa holds a Masters in Clinical Nutrition and Dietetics from New York University and an Integrative and Functional Nutrition Certification.
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