Since sushi was first introduced to the American mainstream culinary scene in the 1950s, it has exploded in popularity, spreading from the West across the country and becoming a popular, and healthy, choice of cuisine for the discerning diner.

Sushi, which has been a staple in Japanese culinary culture for centuries, has also been the subject of much discussion for its health benefits, and potential risks.

When you are eating sushi, it’s important to choose your restaurants carefully. Look for clean, reputable restaurants or vendors that don’t have a fishy smell and that look like their prep areas are clean and sanitized.

Don’t drown your sushi in soy sauce, which can counter the health benefits of your meal by bogging you down with sodium. Also, know your ingredients – tuna and salmon are great, healthy, nutrient-dense choices. Shrimp and squid, on the other hand, can be high in cholesterol, and so should be eaten in moderation.

While there are many benefits and risks associated with any range of cuisines (from the risks posed by Southern food staples that feature entire sticks of butter to the benefits of a glass of orange juice), here are some of the commonly discussed risks associated with sushi consumption:

Health Benefit: Low in Fat, High in Nutrients

One of the most appealing parts of sushi is that it’s a delicious meal that is low in calories, but packed with nutrients – especially brain-boosting omega-3 fatty acids. It should be no surprise, then, that according to NBC News, the average life expectancy of a Japanese man or woman is the highest of any country in the world – and their obesity rates are 3.2 percent – nearly one tenth what it is in the United States.

That’s because just a small portion of fish supplies nearly 50 percent of our daily protein requirements, despite white fish (sea bass, snapper) coming in at less than 100 calories per 3.5 ounce portion, and mackerel, eel, and tuna coming in at under 200 calories for the same portion size.