Is Sushi High in Cholesterol? Tips for Ordering & Making at Home

Understanding the Cholesterol Content in Sushi

With its fresh and delicious flavors, sushi has become an increasingly popular dish around the world. However, some people with high cholesterol may wonder if enjoying sushi fits into a cholesterol-friendly diet plan or if its high in this fatty substance.

The Different Types of Sushi

There are a wide variety of sushi options ranging from vegetable rolls to fatty tuna nigiri. The ingredients and preparation vary greatly between vegetarian sushi versus sashimi (raw fish) and more. So cholesterol levels differ depending on exact selections.

In general, sushi breaks down into two main categories:

• Nigiri - fish or seafood served over pressed rice
• Maki - seaweed wrapped rolls with fillings and rice

There are also sushi bowls featuring ingredients like salmon or tuna over rice. Understanding what you choose makes it easier to estimate cholesterol intake.

Is Sushi Typically High in Cholesterol?

Many types of sushi provide minimal or moderate cholesterol levels:

• Vegetable-only rolls are cholesterol-free
• Cucumber and avocado rolls with just small amounts
• Plant-based tamago (sweet omelette) or inarizushi contain zero cholesterol

However, some popular sushi options are quite high in cholesterol due to fatty fish or accompaniments:

• Salmon nigiri or sashimi
• Tuna and yellowtail sushi
• Uni (sea urchin roe)
• Sushi with quail egg

Best Low Cholesterol Sushi Options

If your doctor recommends limiting dietary cholesterol, that doesnt mean giving up sushi entirely. There are still many delicious lower cholesterol sushi choices to enjoy.

Vegetable Rolls

Veggie-based rolls, also called kappamaki, feature cucumber, avocado, pickled daikon radish, mushrooms, spinach, asparagus or other produce. With healthy fillings wrapped in seaweed and rice, these provide fiber, minerals, and antioxidants without the high cholesterol contents of seafood.

Tamago (Egg)

While raw eggs are higher in cholesterol, cooked tamago made from egg omelette offers a fluffy, slightly sweet low cholesterol sushi option. Just confirm your restaurant uses added sugar and sweet sake for flavoring rather than higher cholesterol mayo.

Inarizushi

These clever little sushi parcels have zero cholesterol. Toasted bean curd pouches, called inari, get stuffed with veggie or rice mixtures for a playful plant-based pick.

Kanpyo Maki

For something different, try Japanese pickling melon rolls. Kanpyo, also called calabash gourd, is a traditional ingredient. Its crispy pickled texture pairs nicely with cucumbers and shiso leaves.

Natto Maki

An acquired taste, these rolls feature natto, fermented soybeans with a slippery texture and strong aroma. But natto is very healthy, boasting protein, probiotics, vitamin K, and cholesterol-lowering fiber and phytosterols to boot.

High Cholesterol Fish to Limit in Sushi

To control cholesterol levels through diet, the American Heart Association suggests limiting intake of high cholesterol seafood. Unfortunately, this means going easy on some sushi bar favorites.

Salmon

Famed for its rich omega-3 content, salmon is also high in cholesterol unfortunately. Just a 3 oz portion of cooked salmon contains about 50-70mg cholesterol. Compare that to a whole days recommended limit of 200mg.

Tuna

Providing high quality protein makes tuna a popular sushi choice. However, a typical 14 lb tuna steak packs over 100mg cholesterol. Sashimi style cuts or fatty toro tuna even more.

Yellowtail (Hamachi)

Trendy yellowtail often gets called butterfish for its lush mouthfeel. But that luxury comes from high fat and cholesterol around 79mg in a 5oz serving. Best to indulge only occasionally if watching your cholesterol.

Sea Urchin Roe (Uni)

Prized for its briny sweetness, sea urchin uni delivers a whopping 240mg cholesterol per 100g serving. Too much for any regular enjoyment.

Tips for Ordering Low Cholesterol Sushi

Follow these simple suggestions for putting together cholesterol-friendly sushi meals when dining out:

• Ask about vegetarian sushi options including cucumber, avocado and pickle rolls
• Enjoy tamago nigiri for fluffy sweet egg taste
• Pick kanpyo pickled melon rolls or natto fermented soy rolls
• Limit high cholesterol salmon, tuna, yellowtail, and sea urchin
• Use reduced sodium soy sauce sparingly
• Order edamame, seaweed salad or miso soup for starters
• Pass on deep fried or mayo heavy rolls and toppings

Making Low Cholesterol Sushi at Home

Preparing your own healthy homemade sushi offers the most control over ingredients. This allows maximizing nutrition from quality seafood or plant proteins while avoiding overly high cholesterol additions.

Brown Rice Nori Rolls

Nutrient rich brown sushi rice adds cholesterol fighting fiber. Wrap in nori sheets with cucumber, radish sprouts, shredded carrots, avocado and pickled ginger for a filling meat-free roll.

Seared Tofu Nigiri

Grilled tofu makes a tasty protein substitute for traditional nigiri. Top rice paddies with slices then briefly marinate in a mix of reduced sodium soy sauce, mirin, and wasabi.

Smoked Salmon Rolls

A little bit of heart healthy omega-3 rich salmon goes a long way. Pair just small amounts of smoked salmon with low cholesterol fillings like cream cheese, avocado and celery.

Watching cholesterol doesnt require missing out on sushi. Prioritizing vegetable forward rolls and some heart smart seafood choices, whether dining out or making homemade, keeps this Japanese favorite accessible.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.