Tag Archives: Calories in Sushi

How many calories are in sushi?

Sushi, Nigiri and Sashimi. What’s the difference?

salmon-sashimiWhen most people think of sushi the first thing they think is “ew gross, raw fish”.  Much of sushi has no raw fish.  In fact sushi is all about the preparation of the rice in sushi and nothing really to do with raw fish.  Sushi can contain raw fish, but that’s not what sushi is when you order it from a Japanese restaurant or sushi bar.

Sushi is mainly standard rolls and specialty rolls some with and without raw fish.  Next is nigiri which is a finger sized oval of sushi rice with a piece of seafood or other ingredient on top.  This tends to be more raw fish, but doesn’t have to be.

Sashimi is the actual raw fish.  You get a filet of some kind of fish, tuna, salmon or other tasty morsel.

Here is a whole gallery full of great sushi rolls without any raw fish.  From vegetarian and vegan rolls to just cooked seafood, there is a large assortment of sushi rolls with tasty non-raw ingredients.

Sexy Roll

Health Facts of Sushi

Sushi can be a double-edged sword if you pardon the expression.
Fresh fish and vegetables are very healthy for you but like any food if you deep fry it and cover it in sauces it’s really yummy…I mean it’s not as good for you.

I’ve compiled some suggestions that may help you in ordering sushi and making it a more healthy meal.  Here is a great site for the calories in sushi.

  1. Easy on the Crunch – many rolls are made “crunchy” by wrapping them in deep-fried tempura.  While this can make the roll utterly delectable it also adds a lot of calories.
  2. Avoid Mayo -One of my favorite sushi restaurants has their own special Yum Yum sauce that is delicious, but is mayo based.  Stick with rolls you can eat plain or dip in soy sauce.
  3. Opt for Fresh Fish -Tuna, Salmon or other fresh fish is very healthy for you as it is low-fat and rich in omega-3s which is the unsaturated fats that are good for the heart and brain.
  4. Enjoy the Wasabi -Wasabi is a radish that is packed with antioxidants.  Even just a little bit of this green paste goes a long way.
  5. Go for Ginger -Like PB&J wasabi and ginger make a perfect part of every meal.  Ginger has been show to boost the immune system and is also a good source of potassium, magnesium and copper.
  6. Vote for Veggies -Most sushi rolls have vegetables added like cucumber and avocado.  The more of the veggies you pack into the roll the better.  Consider veggies from the ocean as well that are full of nutrients like vitamin K, folate and magnesium.
  7. Choose Brown Rice -More and more sushi restaurants will now make their rolls with brown rice which is higher in fiber and helps aid digestion.
  8. Select your Soy -Soy sauce can add a lot of sodium to your diet.  You might consider opting for the low-sodium option that is usually available at any sushi restaurant.  I tried it once and didn’t care for it, but perhaps it just takes some getting used to.  It does after all contain 25% less sodium.
  9. Try Nigiri and Sashimi -Nigiri and Sashimi has little to no rice and therefore fewer calories.  This is all according to your taste and level though.  I’m just getting into trying Nigiri and while I have really liked most of them I’ve tried they do take some getting used to.  Also, it’s hard to give up on so many yummy rolls.
  10. Start with Soup -Most sushi restaurants will start you off with Miso soup or Edamame.  This will help you pace your consumption of the higher calorie foods if you like.
  11. Share with Friends -I’ve found that it’s not only more fun to share with friends and sample other pieces but that I eat less if we share a number of rolls instead of get them all for myself.
  12. Choose Chopsticks -I found that using chopsticks is a good suggestion with any food, but especially Chinese and Sushi.  It makes it more sophisticated instead of shoveling everything in with a spoon or fork.
  13. Watch Your Serving Size -This is especially hard when visiting an all-you-can-eat sushi bar, but at the same time if you pause between each order you can allow your stomach to register it’s fullness level before you pile more in..  Try adding nigiri instead of a roll for a round or two.
  14. Naruto is Neat -Naruto is the style of wrapping your roll in cucumber instead of rice.  They Sexy Roll at most sushi bars is like this.  If you like cucumber these are delicious.  It reminds me of a cucumber salad straight from my grandfathers garden in the summertime.
  15. Go Vegetarian – There are a number of vegetarian rolls that are quite good or if your feeling adventurous nice to try like the Monk or Yapi Roll.

Have any other suggestions?  Let us know in the comments below.