How Many Calories Are In Sushi?

Oh how it’s impossible to resist getting your hands on an attractive beautiful roll upon a thought. The Japanese cuisine’s extraordinary appearances around the world, found in every corner, can be a delicious craving you may just want to break your diet for. The variety it comes in are endless and options for every different kinds of tastes exist, whether they are for seafood or vegetarians.

For the ones on a healthier diet, of course, sushi raises concerns for its calorie and carb counts. Conscious minds are utterly stubborn towards their diets, and rightfully so, for healthy keeps your mind, body, and soul balanced. However, this does begs a question, doesn’t it, of whether sushi is a healthy addition to a diet?

Is it healthy to eat sushi?

While most experts believe sushi is a healthy option to squeeze into a diet for its nutritional values in seafood and vegetables, ‘how healthy’ really depends on the ingredients used and the different methods it has been prepared with. The initial answer is yes, sushi is healthy. It’s both nutritious and delicious. Nevertheless, where you get them from may change that statement.

For sushi to provide a valuable doze of nutrients, it usually must contain high protein ingredients such as tuna or salmon, both containing sizeable amounts of omega 3. When vegetables are a roll’s dominant element, those elevated with vitamin C, vitamin K, healthy fibers, and iodine found in greens such as cucumber and avocado are a great option.

Opting for sushi prepared with sauces high in calories, such as those made with mayonnaise will prove to become the less healthy versions, of course, including the much-loved Japanese phenomenon –tempura. Staying away from fried elements is a must, not unless you’re in a delightful mood for a treat, which of course, mustn’t be said ‘no’ to all the time, for they are delicious, nevertheless.

How many calories are in sushi?

This vastly depends on the type and size of the roll you have in front of you. Several studies have identified which options of sushi provide the most versus the least caloric intake, in conjunction with their nutritional values.

Each piece of a roll is estimated to have at least 50 kilocalories (calories). An average 6-piece roll will provide you with a healthy 300 calories dish that won’t easily break your diet whatsoever, provided they are not decorated with luxurious items such as special chef’s sauces created with butter and cheese, for example. The California Roll actually remains to be one of the most balanced types of sushi roll, with an average of 30 calories per piece, proving to be safest option for those quite keen on keeping their physiques toned.


Lowest calories sushi rolls

Below are some options of sushi with the least calories that you can enjoy making it a part of your diet, even daily! A general rule to keep in mind, however, is not to exceed 8-12 pieces per meal, to maintain sushi as a healthy meal. These options can be found at almost any sushi restaurant and are also some of the most liked rolls of the Japanese cuisine, so make sure to keep an eye for these if you happen suddenly find yourself in a restaurant with some of your best buddies:

    • Sashimi Platter
    • Salmon Avocado Roll
    • Tuna tartare or other raw Tuna options
    • Cucumber Makis
    • California Roll

Do remember though, those sushi pictures that look decorated with fancy, colorful sauces on the menu may contain more calories than you think! It’s always best to reconfirm with the chef or your server and ask them for recommendations that will not break you away from your diet entirely.

To have a much more effective and measurable control of nutritional and calorie intake, we also recommend using applications available through your phone’s app stores which not only contain detailed information about most sushi, but also almost any other dish you may crave. My Fitness Pal serves as one of the greatest examples that our colleagues have recommended which lets you manage your meals the way you want them to be.

The number of options available for healthy diets are humungous, of course, and you’d be delighted to know that sushi is also part of that list. There’s no reason to shy away from a delightful Japanese meal, especially when it can be served with a tremendously wholesome miso soup.

Should you decide to visit Kae, we provide you with the healthier options, the over-the-top options, and also choices that fit both categories while keeping enough nutritional value and low calories to give the most balanced addition to your diet as possible. Doubts may occur relating to the most common ingredient in sushi, the rice, for its starch-filled carbohydrates, but we can assure you we use a completely gluten-free option, making it a light and pleasant addition that won’t get you feeling bloated. For stricter diets, we also offer poke bowls, salads, and soups!


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