Is Sushi Gluten-free?

While certain ingredients in some sushi rolls may not be gluten-free, those made with raw components like fish, vegetables, or fruit are generally considered gluten-free.

Firstly, it’s essential to distinguish between sushi pieces and sushi rolls. Sushi, being a cuisine rather than a specific dish, encompasses various types that share common ingredients. The three main components of all sushi are rice, nori (seaweed), and the main ingredient, such as fish, vegetable, or fruit.

The Rice: The crucial element in sushi, rice, comes in two types: white sushi rice and brown rice. White sushi rice, mixed with sushi vinegar after cooking, is the more commonly used type and is gluten-free.

All sushi rice, specifically white rice mixed with rice vinegar, is gluten-free. Reputable sushi restaurants use rice vinegar, ensuring a gluten-free experience. However, be cautious at less reputable establishments that may use non-gluten-free substitutes.

The Nori: Nori sheets, made from seaweed or algae, are gluten-free. They are chopped, pressed into thin rectangular sheets, and roasted.

The Ingredients: Unprocessed and uncooked fruits and vegetables are naturally gluten-free. As for other ingredients, including fish and seafood, real fish like salmon, tuna, fluke, striped bass, shrimp, real crab, clams, oysters, scallops, and mussels are all gluten-free.

What Sushi is Not Gluten-Free?

Processed, or Tempura Items: Anything processed, or tempuraed is not gluten-free. Tempura involves Japanese flour, making it non-gluten-free.
Unagi or Eel: While the eel itself is gluten-free, the BBQ sauce added for flavor contains gluten.
Kani or Imitation Crab: Imitation crab contains soy, wheat, and other non-gluten-free ingredients.
Soy Sauce: Traditional soy sauce, made from soy and wheat, is not gluten-free. However, Tamari is a gluten-free alternative.
Sauces: Many sauces in sushi preparation might contain non-gluten-free ingredients, so caution is advised.
Spicy Rolls: Spicy rolls often include tempura flakes, making them non-gluten-free. Depending on the preparation of spicy mayo, it may or may not be gluten-free.

Individuals with severe gluten sensitivity should exercise caution and may need to request modifications, such as excluding crunch in spicy rolls.