Sushi is often thought of as a healthy meal. After all, it’s usually made with ingredients like fish, seaweed, and rice.
But the truth is that the number of calories in a sushi roll can vary widely depending on the type of roll and how it’s prepared. While some sushi options are relatively low in calories, others can be surprisingly high in calories.
That’s because ingredients like mayonnaise, cream cheese, tempura, and sugary sauces can add a significant number of calories to a sushi roll. So, if you’re trying to eat healthy, it’s important to know how many calories are in different types of sushi so you can make informed choices.
What adds calories to sushi?
Sushi can be a healthy and delicious meal, but it’s important to be aware of what you’re eating. Some ingredients and preparation methods can significantly increase the calorie count of your favorite sushi roll.
Sushi rice: More than just carbs
Sushi rice isn’t just plain rice. It’s seasoned with sugar and rice vinegar, which add calories and carbohydrates. One cup of sushi rice can contain anywhere from 240 to more than 400 calories, which is a significant contribution to the total calorie count.
Mayonnaise and spicy sauces
Mayonnaise and spicy sauces, such as sriracha mayo, are common additions to many popular sushi rolls. Just a tablespoon of mayonnaise adds around 90 calories, and spicy mayo isn’t much better in terms of calorie count.
Tempura and fried toppings
Tempura and other fried toppings add significant calories and fat to sushi rolls. A shrimp tempura roll can easily contain more than 500 calories and 25 grams of fat.
Cream cheese and rich fillings
Cream cheese and rich fillings like avocado increase the calorie count. Philadelphia rolls, which contain cream cheese, can range from 260 to nearly 400 calories.
High-Calorie Sushi Rolls to Watch Out For
Sushi can be a delicious and relatively healthy meal, but some rolls are much higher in calories than others. Here are a few to be mindful of if you’re watching your calorie intake.
Shrimp Tempura and Spider Rolls
Because they’re deep-fried, both shrimp tempura and spider rolls tend to be higher in calories than other types of sushi. They’re also often served with high-calorie sauces, which can quickly increase the total calorie count of your meal. A shrimp tempura roll can easily exceed 450 to 500 calories, and the fat content is also higher due to the tempura batter and sauces.
Philadelphia and Dragon Rolls
Philadelphia rolls are made with cream cheese, while dragon rolls often include tempura shrimp and avocado, all of which add to the calorie count. A Philadelphia roll can contain around 260 to 391 calories, while a dragon roll can range from 410 to 570 calories. Dragon rolls often feature sweet sauces, further increasing the calorie count.
Spicy Tuna and Salmon Rolls
Spicy tuna and salmon rolls typically include spicy mayonnaise, which adds significant calories. A spicy tuna roll can contain around 260 to 379 calories, while a spicy salmon roll can range from 329 to 400 calories.
Best Low-Calorie Sushi Choices
If you’re watching your calorie intake, you can still enjoy sushi. Here are a few good low-calorie options:
Sashimi: Pure Protein, No Carbs
Sashimi is thinly sliced raw fish. Because it doesn’t have rice or other ingredients, it’s naturally a low-calorie choice, at around 25 to 40 calories per ounce.
Nigiri: A Balanced Bite
Nigiri features a slice of raw fish served over a small mound of rice. Since there’s less rice than you’d typically find in a sushi roll, each piece of nigiri will generally only have around 40 to 65 calories.
Avocado and Cucumber Rolls
For a vegetable-focused option, try avocado or cucumber rolls. The fiber and nutrients will fill you up without a lot of calories. A cucumber roll has around 31 calories, and an avocado roll comes in at 39 to 46 calories.
Miso Soup and Seaweed Salad as Sides
Round out your meal with miso soup or seaweed salad. Miso soup is about 35 to 50 calories per cup, and seaweed salad is around 70 to 130 calories.
Expert Tips for Smarter Sushi Eating
You can enjoy sushi without blowing your calorie budget. Here are a few tips to help you make smarter choices:
- Order rolls with less rice. Rice is a big contributor to the calorie count in sushi rolls. Asking for less rice can make a noticeable difference.
- Avoid too many sauces. Sauces can add a surprising amount of calories and sugar. Ask for sauces on the side so you can control how much you use. Try to limit high-calorie options like spicy mayo and eel sauce.
- Mix in veggie rolls for balance. Balance out the richer rolls with vegetable-based options like cucumber or avocado rolls. This adds fiber and nutrients while helping you keep the overall calorie count down.
- Choose brown rice when available. If the restaurant offers brown rice, choose it over white rice. Brown rice is a whole grain and provides more fiber and nutrients.
- Check nutrition facts when available. Some restaurants provide nutrition information for their sushi rolls. Take a look at these facts to make informed choices.
By making these small changes, you can enjoy sushi as part of a healthy diet.
Other health considerations with sushi
When you’re choosing what kind of sushi to eat, you may want to think about these factors:
Sodium content
Soy sauce, that dark umami sauce that’s so good with sushi, is loaded with sodium. Eating too much sodium can lead to high blood pressure and other health problems.
If you’re watching your sodium intake, try using low-sodium soy sauce.
Mercury levels in fish
Some fish, like tuna and mackerel, can have a high mercury content.
For that reason, pregnant women and young children should limit how much of these fish they consume.
Omega-3 fatty acids
On the other hand, many types of fish used in sushi are high in omega-3 fatty acids, which are great for your heart and brain. They also reduce inflammation throughout your body.
Summary
Sushi can absolutely be a part of a healthy eating plan. After all, it’s a tasty and satisfying meal option when you make smart choices about what you’re eating.
The key is to understand the calorie counts of different kinds of sushi rolls. By learning more about what goes into each roll and practicing mindful eating habits, you can enjoy sushi without compromising your health or fitness goals.
To strike a balance between the pleasure of eating and the need to keep calories in check, opt for lower-calorie options like sashimi or rolls with plenty of vegetables. Pay attention to portion sizes and limit your use of high-calorie sauces and toppings. When you do, you can savor the flavor of sushi while staying on track.