Sushi originated in Japan and consists of vinegar-flavored rice, raw or cooked fish, and vegetables, all wrapped in seaweed (nori). You can choose from a variety of combinations and styles. Regardless, the basic foundations are the same. Typically, you eat sushi with soy sauce, pickled ginger and wasabi (super pungent paste made with horseradish). Americans love sushi and sushi restaurants are ubiquitous – even in the suburbs! For a fun read, check out Sushi in America from Food and Wine to fully understand the phenomenon that is sushi!

Sushi and Sodium

Not all sushi is low-sodium friendly. Most of the time, chefs add salt and sugar in addition to the vinegar when they cook the rice. The spicy versions usually have a sauce drizzled on top that could be a sodium pitfall. And don’t forget the soy sauce for dipping – that alone could total your sodium budget for the day!

Here are some options for pickled ginger and soy sauces. Take the time to browse your grocery’s Asian foods aisle to pick sauces with the least sodium content.

Sushi Nutrition

Sushi is a heart healthy food that provides a lot of good nutrients. Unfortunately, we do not always have access to our favorite nutrition labels to guide us. There are some examples on the internet of nutrition labels for different types of sushi rolls. The sodium content in one roll can vary anywhere from 500-1000mg of sodium. Wow! Also, try to avoid the faux sushi rolls. Turns out, unless you’re at a super high-end sushi place, California rolls don’t actually contain real fish. Imitation crab contains minimal amounts of crab with a bunch of sugar, corn starch, egg whites, and preservatives/flavorings added for taste. This does nothing for your health and is just a fattening carb bomb! The only way to get real information, is to talk to the sushi master and ask specific questions on each element of the sushi roll.

I have spoken with the chefs at many restaurants and grocery stores to understand their sushi making process. Most of the time, we’ve landed up avoiding sushi due to the liberal use of salt or just lack of information.

And the winner is…

My neighborhood sushi restaurant is an exception. The Fjord Fish Market is a family favorite for sushi. Ever since we went low-sodium, I’ve spoken with the chef there to really make sure there was no hidden sodium. When I explained why I was asking all those questions, Mike, the sushi chef, was happy to take the time and explain his process. He adds nothing but vinegar to the rice. The fish and the vegetables are super fresh and unseasoned. The only sodium content would come from the soy sauce, a little from the pickled ginger and a negligible amount from the wasabi. Since you can control the type and amount of the condiments used, you are good to go!

It’s worth taking the time to ask around at your local sources so you can enjoy heart healthy sushi while eliminating the unnecessary sodium. Spicy Tuna Roll – here I come!