Nutritional Facts About Sushi Rice

Sushi, with its centuries-old history, is a globally cherished cuisine. Central to its appeal is sushi rice, a type of sticky rice that forms the foundation of this dish. Whether you're savoring traditional sushi rolls or contemporary poke bowls, understanding the nutrition behind sushi rice can help you make informed dietary choices.

Types of Sushi Rice

Sushi rice, also known as japonica, is short-grain rice with a high amylopectin content, giving it its characteristic stickiness. Traditional sushi rice is white, but brown sushi rice is a whole-grain alternative that retains its bran.

Popular Sushi Rice Varieties

• Traditional White Sushi Rice: Soft and sticky, ideal for holding sushi together.

• Brown Sushi Rice: Retains its natural bran for added fiber and nutrients.

• Nishiki Rice: A medium-grain option with similar stickiness, suitable for sushi and poke bowls.

Sushi Rice Nutrition Facts

White Sushi Rice (3/4 cup cooked, 100 grams)

• Calories: 160

• Carbs: 38 g

• Fiber: 0 g

• Protein: 2 g

• Fat: 0.2 g

• Sodium: 10.5 mg

Brown Sushi Rice (3/4 cup cooked, 100 grams)

• Calories: 164

• Carbs: 38 g

• Fiber: 2.9 g

• Protein: 2.9 g

• Fat: 1.4 g

• Sodium: 165 mg

Vitamins and Minerals

Sushi rice provides several essential nutrients, including:

• Thiamin (B1): 48% DV

• Folate (B9): 38% DV

• Niacin (B3): 15% DV

• Vitamin B6: 13% DV

Health Benefits of Sushi Rice

1. Low in Fat

Sushi rice is virtually fat-free, making it a heart-healthy option when prepared without added oils.

2. Rich in Fiber (Brown Sushi Rice)

Brown sushi rice provides nearly 3 grams of fiber per serving, supporting digestion, heart health, and blood sugar regulation.

3. Excellent Source of B Vitamins

These vitamins aid in energy production and red blood cell formation, essential for overall health and vitality.

4. Portion-Friendly

Sushi's small servings naturally encourage portion control, helping you enjoy a balanced meal without overeating.

Health Risks

• High in Carbohydrates: Both white and brown sushi rice are carbohydrate-dense, which can lead to rapid spikes in blood sugar if not paired with protein or fiber.

• Refined Carbs in White Rice: White sushi rice is less nutrient-dense compared to whole-grain options, making it a less favorable choice for those monitoring their starch intake.

Sushi and Diabetes

Sushi can still fit into a diabetes-friendly diet. Pairing sushi rice with fish or other protein sources helps balance the carbohydrates, providing a more stable blood sugar response.

Tips for Cooking and Buying Sushi Rice

How to Cook Sushi Rice

1. Wash the Rice: Rinse thoroughly to remove excess starch for the perfect sticky texture.

2. Soak Before Cooking: Soaking ensures even cooking and enhances the rice’s consistency.

3. Cook in a Steamer: Use a rice cooker or steamer for optimal results.

Recommended Sushi Rice Brands

• Nishiki Medium Grain Rice

• Kokuho Sushi Rice

• 4Sisters Authentic Short Grain Japonica Rice

• Lundberg Family Farms Organic Brown Short Grain Rice

Making Sushi Rice Part of a Balanced Diet

Sushi rice is a versatile ingredient that works well in sushi rolls, poke bowls, or on its own with vegetables and lean proteins. By combining it with nutrient-rich ingredients like fish, tofu, or seaweed, you can create meals that are both delicious and nourishing.

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