A serving of sushi, around six to 10 pieces, usually does not contain 140g of fish, however, so sushi fans may be able to have more than two portions per week.

How much salt does sushi contain?

Eight pieces of a spicy tuna roll can provide 2.3g of salt, which is more than a third of the recommended daily intake, Dr Brewer says.

This figure increases if you add soy sauce (2.4g per tablespoon), wasabi (0.3g per teaspoon) and pickled ginger (0.2g per tablespoon).

What are the healthiest sushi options?

Sashimi

“Sashimi is a low-carb, high-protein option rich in omega-3 fatty acids,” says Pearson. For example, a portion of salmon sashimi from Itsu contains just 252 calories and 37g of carbohydrates, while packing in 12g of protein.

Seaweed salad

A seaweed salad from Wasabi is just 95 calories and offers 3.6g of protein. “Seaweed salad also provides iodine, fibre, and antioxidants, making it a light and nutritious side dish,” says Pearson.

Salmon and avocado rolls

“Salmon and avocado rolls offer a balance of protein from the fish and healthy fats from the avocado, making them a more filling and nutrient dense alternative to more rice-heavy options,” Pearson explains. Taiko salmon and avocado rolls, sold at Waitrose, contain 7.8g of fat, only 1g of which is saturated, while providing 4.8g of protein.

What are some of the unhealthiest sushi options?

Tempura rolls

“Tempura rolls contain deep fried ingredients like tempura prawns or vegetables,” says Pearson. “The frying process means they contain refined seed oils heated to high temperatures which promote inflammation.” 

Spicy sushi rolls

“Spicy rolls with mayo contain mayonnaise-based sauces, which are made from refined, inflammatory oils,” Pearson says. For example, the salmon avocado dragon roll from Wasabi contains 392 calories and 9g of fat.

Crispy onion rolls

“Crispy onion rolls are often topped with mayonnaise and fried crispy onions, making them a less healthy choice compared to simpler rolls,” says Pearson. For example, the chicken katsu dragon roll from Wasabi contains 483 calories and 0.9g of salt.

“These options are better kept for an occasional treat, rather than a daily lunch,” she adds.

Expert verdict: Is sushi healthy?

On the whole, yes. “Sushi can make a healthy, light meal,” says Dr Brewer. 

Aim to buy top-quality, freshly-made versions, rather than those that have been sitting on a supermarket shelf for most of the day, she recommends.

“Check salt and sugar content where this is listed in ingredients. Avoid adding lots of soy and other sauces to limit your salt intake.”