Making Sushi a Staple in Your Fitness Diet

Posted: Sep 03 2015

Sushi has become a favorite staple in the diets of fitness enthusiasts, and for good reason. Sushi made with tuna or salmon is packed with vitamin D and omega-3s. While other foods also provide some omega-3 support, fatty fish like these two have the highest natural concentrations available of these important fatty acids. The benefits of omega-3s include enhanced cardiovascular function, the ability to stabilize cholesterol levels, decreased inflammation and decreased risk of heart disease, diabetes, cancer, and autoimmune disorders such as arthritis.

The word sushi actually refers to the rice that is wrapped around the tuna or salmon. In Japanese, the word su means vinegar and shi comes from meshi, the Japanese word for rice. The translation of the word sushi means “vinegared rice.” In its primitive form, dried fish was placed within two pieces of vinegared rice to preserve it.  Nori (seaweed) was added later as a way to avoid sticky fingers while eating the sushi pieces. 


Sushi, prepared with Fish For Sushi’s super frozen tuna or salmon, can provide a low-calorie, low-fat, nutrient dense meal, provided you are careful about the ingredients you select, as well as the side items that accompany it. For fitness-oriented sushi, avoid soy sauce, mayonnaise-based sauces, and other condiments that contain excess fat and sodium.

Anyone choosing sushi as a part of a healthy diet and fitness protocol should avoid sushi labeled “spicy” or “tempura.” “Spicy” usually means that spicy mayo is incorporated, which is a high-fat, high-calorie condiment. “’Crispy’ or ‘crunchy’ rolls have a deep-fried coating, and unfortunately this includes tempura. The crunch can add 300 to 400 calories per six-piece serving, which is not conducive to any fitness plan. 

Otherwise, sushi is low in saturated fat and high in protein, making it a great choice for fitness buffs, especially bodybuilders looking to keep their waist trim while gaining plenty of highly nutritious vitamins and minerals. The high concentration of fish oil found in sushi provides high levels of EPA and DHA omega-3 fats, excellent sources of anti-oxidants. Salmon and tuna are also high in Vitamin E, a fat-soluble vitamin and antioxidant that offers heart-healthy benefits and may improve immune function.


Sushi is generally made with short grain vinegared rice, also known as sticky-rice.  Among the more than 40,000 varieties of rice available worldwide, sushi rice is unique in its ability to bind together after cooking. Sushi rice is white rice containing approximately 170 calories per ½ cup, and only 2g of fiber, making it less than ideal from a fitness perspective.

In recent years, brown rice has become a healthier replacement for white rice. However, brown rice is harder and does not bind as well as sticky rice, so it is usually found in hand-rolled sushi—also known as maki. Brown rice is an excellent source of manganese, which provides antioxidant protection and provides a good source of the mineral selenium, which helps repair damaged cells, and magnesium, which helps prevent osteoporosis and hypertension.  When you make sushi at home using brown rice, be sure to use a short-grain variety as opposed to long grain rice. Brown rice also has a higher fiber content and a lower glycemic index rating than white rice. You can request brown rice be used to prepare your sushi when ordering in restaurants.


Here is a list of the recommended types of sushi to eat as part of your fitness regimen:

 • Sashimi – thinly sliced, raw tuna or salmon, usually served on top of shredded radish without sticky rice. Can be accompanied by soy sauce (ask for low-sodium).

  1. MagaroTuna
  2. Toro –  Fatty tuna
  3. Ebi – Prawn (shrimp)
  4. Saba – Mackerel
  5. Ika – Squid
  • Maki– Any type of sushi made with rice, seaweed wrapping and various fillings, pressed tightly into a sushi roll.
  • Popular types of Maki:
  1. Yellowtail roll – Yellowtail / scallion
  2. Classic roll – Tuna/avocado/cucumber
  3. Alaska roll – Salmon/carrot/avocado/cucumber
  4. Soho roll – Crab/avocado/shrimp/smoked salmon


  • Nigiri– With nigiri, the rice is formed into an oblong shape with a small amount of wasabi (Japanese horseradish) over the rice, and then covered with various toppings.
  • Popular types of Nigiri:
  1. Magurotuna
  2. Salmonsalmon
  3. Ebi – Shrimp
  4. Tamago – Sweet egg
  5. Tako – Octopus
  • Vegetable Rolls–Filled with a selection of fresh vegetables like sweet potato, asparagus, cucumber and pickled radish, which offer Vitamins A, C and E, plus minerals iron, iodine, zinc and calcium in the nori. Ask to have brown rice substituted for white rice when ordering.
  • Rainbow Rolls– There is no set recipe to the rainbow roll, since each sushi chef likes to create their own. In general, the rainbow roll includes assorted fish with avocado on top of a California roll.  Named for the multiple colors of ingredients that can be seen when presented to diners: tuna is red, salmon is orange, yellowtail is yellow, snapper is white, and avocado is green.  The rainbow roll is a higher calorie option, but its vitamin and nutrient content is exceptional.

Getting to know about how to choose the right type of sushi is a great way to make it a delicious part of your overall fitness plan. Fish For Sushi offers top quality, super frozen tuna and salmon delivered to your door for maximum freshness, color and flavor.

All Fish For Sushi sashimi is vacuum-sealed and shipped at the precise temperature to ensure freshness upon delivery, within 24 hours of placing your order, ready to defrost and eat. Fish For Sushi’s super frozen technology appeals to every sushi connoisseur, thanks to the freshness of the fish.

From catch to kitchen, Fish For Sushi delivers top quality tuna and salmon, with a remarkable freshness that is evident in the full bodied succulence of the cut and the vibrant color the regained upon defrosting - the natural color of a fresh catch.
  1. Bluefin Chutoro 最高級中トロ
  2. Bluefin Otoro 最高級大トロ
  3. Sushi Party Set 手巻きパーティーセット(Salmon, Tuna, Masago, Scallops, and Wasabi)


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