Going out to enjoy dinner at a Japanese restaurant is a great thing but when you check the sushi menu things get confusing. Besides the term sushi, you will possibly see words like maki, nigiri, and sashimi. All these are traditional Japanese dishes. Nigiri and maki are a type of sushi, which is an umbrella term used for dishes made using vinegar fermented rice.

Sashimi and nigiri

The main difference between nigiri vs sashimi is the use of rice. The former is served with vinegared rice covered with thin raw fish slices. The latter gets served with thin raw fish or meat without any rice. Nigiri is not garnished but sashimi is garnished with toasted nori, shiso leaves, and daikon radish.

In sushi and sashimi nutrition value including fat, protein, calories, fiber, and carbs differ depending on the ingredients used. Nigiri has more carbs and calories due to the rice and even ingredients like mayo can increase the fat count. Sashimi includes meat, which indicates high protein as well as low carb and calorie count.

Often both the dishes use fish, so omega-3 count is high, which helps to fight anxiety, depression, inflammation, and enhances cognitive functions.

Avoid excessive consumption of sushi or sashimi as they have heavy metal contaminants like mercury. People with a vulnerable immune system must avoid fish.

Maki and nigiri

The two common sushi types are maki and nigiri, which beginners can enjoy. Maki has layers of rice, fish, and veggies wrapped in nori or seaweed sheet. Nigiri means ‘to-grasp’. It features rice layered with thinly sliced raw fish without seaweed.

Maki is a great source of protein but is very low on calories. Rice is liable for the calorie and carbs that get added. The seaweed is rich in minerals needed for sufficient hormone function. The nutritional value of nigiri is also almost the same as maki but there is no seaweed, so the mineral content is brought down.

Sushi has high protein content along with omega 3, so it is regarded as a great low-calorie meal but there are some drawbacks.

If you load the sushi roll with cream cheese, fried tempura, and mayo the fat content and calorie will skyrocket. Soy sauce on the side can increase sodium levels. The raw fish can be exposed to parasites or bacteria. Mercury level can be very high depending on the fish type you chose to eat. However, health benefits overcome risk factors.