Oftentimes we think of sushi as a healthy way to eat out, while that may be true some rolls can pack a lot of hidden calories and sodium. Hopefully this breakdown will help you to be wise in your choices the next time you're eating sushi.
| Item | Calories | Fat (g) | Sodium (mg) | Carbs (g) | Sugar (g) |
|---|---|---|---|---|
| Edamame (1/2 cup) | 90 | 5 | 03 | 2 |
| Seaweed Salad (1/2 cup) | 70 | 4 | 84010 | 8 |
| California Roll (1 roll) | 361 | 6 | 63766 | 7 |
| Philly Roll (1 roll) | 517 | 20 | 28859 | 7 |
| Shrimp Tempura Roll (1 roll) | 508 | 21 | 76964 | 10 |
| Tempura Roll (1 roll) | 531 | 11 | 115282 | 10 |
| Dragon Roll (1 roll) | 507 | 18 | 41266 | 13 |
| Rainbow Roll (1 roll) | 489 | 9 | 68766 | 7 |
| Veggie Roll (1 roll) | 349 | 7 | 17765 | 9 |
| Spicy Tuna Roll (1 roll) | 449 | 11 | 27557 | 7 |
| Salmon Nigiri (1 pc.) | 68 | 1 | 299 | 1 |
| Eel Nigiri (1 pc.) | 108 | 5 | 8211 | 2 |
| Shrimp Nigiri (1 pc.) | 44 | 0 | 288 | 1 |
| Egg Cake Nigiri (1 pc.) | 73 | 1 | 4913 | 5 |
| Tuna Nigiri (1 pc.) | 60 | 0 | 288 | 1 |
| Yellowtail Nigiri (1 pc.) | 54 | 0.5 | 258 | 1 |
| Pickled Ginger (13 g) | 9 | 0 | 1602.4 | 1 |
| Wasabi (4 g) | 7 | 0 | 01 | 0 |
| Soy Sauce (1 pkt) | 16 | 0 | 6602 | 0 |
Fit's Tips: The spicy items tend to be higher in calories as the spicy sauce is usually mayonnaise based. Also, tempura (aka fried) means higher calories, so don't go tempura if you're looking for lighter fare. Finally, look for a lower sodium soy sauce, most restaurants have both options and the low sodium will greatly reduce your salt intake.
Marc by Marc Jacobs
Lowie
Jimmy Choo
ohhh i LOVE sushi and i tend to eat a lot of it. unfortunately, my favorite place doesn't have brown rice. i usually order edamame, and a six piece order of chicken teriyaki rolls and pick at the rice...and use low-sodium soy sauce. i used to get california rolls all the time. one time my friend and i went and we ate about 15 plates of sushi. this place has a conveyor belt of sushi, so you just grab whatever you want, and a plate has one-four pieces of sushi. that was ridiculous.
1I just tried a "Natto Roll" the other night. My favorites are the Philly, Spicy Tuna and Crab Crunch rolls but I wanted to try something different so I picked Natto because I had never heard of it and had no idea what it was, well we had takeout and when I picked it up I made the mistake of asking... fermented soybeans "good for the stomach, has strong smell but good taste" um... no, I nicknamed it the "garbage roll" because to me it tasted like what dumpsters smell like outside of restaurants on a hot day-AND to top it off, it is gooey in the center with spiderweb like strings when you pick it up. It looks harmless though like crushed peanuts... it's not. I crammed the pieces full of wasabi, ginger and soy sauce and forced myself to eat it thinking "good for the stomach, good for the stomach..." I had my boyfriend try a piece - or challenged him to rather- and he promptly spit it out.... this is a long post but for anyone who actually reads it... STAY AWAY FROM THE NATTO ROLL!!!
2I really don't like the rolls a lot (except spicy salmon, which are hard to come by where I live). I love nigiri though and will eat 6 pieces by myself: salmon, shrimp, yellowtail, i don't care. I try to just have sashimi and a bowl of brown rice when I'm craving it. Edamame is my favorite work hour snack, they're fun to pop out of their pods!! Thanks for the breakdown!
3something is wrong with chart---is sugar supposed to be sodium? and sugar is not on chart where it should be
4i love sushi, this makes me sad
5Sushi is so good though!
6Cravin, just checked out the chart -- Nothing looks wrong to me. Let me know if you see any more problems.
7Thanks Fit! the screen still looks the same to me, but I can read it!
8Well there goes my diet!
9Great to know! Tahnks Fit!
10Cravin, I see what you mean -- my screen is making the "sugar" row go above the rest of the chart. Still readable, though, so no worries. When I eat sushi, I only eat Philly rolls, but geez, they are high in calories. But I was saying the other day that Chinese food and sushi are my two diet sacrifices...because they are SO worth it.
11It figures my favorite roll (Philly) would be the woest one.
12oh man! wow. never realized how many calories were in sushi.
13whenever i get sushi i'm getting a days worth of calories!
so sad
Yum, I love sushi. It really is not that high in calories, however... do you all realize one roll translates to 8 or 10 pieces of sushi?
14Huh. Dragon and Spider rolls are my favorite...and probably the least healthy
15I'm going to pretend I didn't just read that
16I had a rainbow roll the other night, and it was delicious. This chart can't make me feel bad about enjoying what I eat! Moderation in diet and exercise is key - don't cross sushi off your list now - it still is a source of fresh fish and vegetables (usually), and rice is a diet staple for half of the world. Relax and enjoy what you eat - don't get hung up on calorie count!
17I don't really eat the rolls, although once in a while I like a piece or two - I usually eat sashimi and I *think* those are less calories (I could be wrong?), although I know that's a stretch for people as raw fish is kind of hard to swallow for some! (no pun intended
)
18PennyCheesecake, thank you for the comment, I think you brought up a very good point. The point of the post is not by any means to make anyone feel bad about eating sushi - Sushi is wonderful! I eat it ALL the time. The post is just there to inform you about the food you chose to put in your body and gives you tools to pick healthier sushi items if so desired.
19Hey Fit, what about the Ngiri Sushi? My all time favorite is the smoked salmon...you know, 2 pieces of smoked salmon, each set on its own little ball of rice and wrapped with seaweed. MMMMMMM
20Wow, I never really thought about this when it came to sushi. At least now I can make a better choice about which roll I choose.
21CravinSugar, salmon nigiri is on the breakdown! Not sure of the nutritional differences between regular salmon and smoked, but I'll try to find out.
22Thanks for being patient with me fit! Long week and apparently I have a reading diability where i can't see the word ngiri. good thing it doesn't come up too often haha.
23Is one roll considered one piece, like when you get the rolls their cut in 8 pieces, is one piece considered a serving, a row of four or all eight. The place I go has lots of specialty rolls, my favorite has slice mango on the top it's soo good. And I could live on edamame
24I ♥ sushi & tempura vegetables are my weakness
25I hope my comment didnt come off as obnoxious - if it did, I apologize, because that wasnt my intention! I just had an argument with this woman at work who, before we ordered in for lunch, wanted to Google all nutrition facts of the food choices!
I lost a lot of weight a few years ago, and I found that making smart, informed choices - charts like this one are helpful, especially when considering sodium and sugar intake! - without denying my body what it wanted was the most successful way for me to keep my weight down. Previous to that I had very unsuccessfully did the calorie count thing, and it left me with some major food issues. But maybe that is my personal bias.
FYI, I guess!
26My chart looks off, too- one row of numbers is above everything else, and I think cravinsugar was right about it being the sugar in the sodium row, because mine says soy sauce has 2mg of sodium, and that CAN'T be right.
27I had no idea I was eating so many calories from sushi because I never feel stuffed afterward, even when my boyfriend and I split 5 or 6 rolls.
28ahhh this is such a wake up call. Sushi, not so healthy as we think.
29It's still healthy, i.e. fish, veggies, (if you can) brown rice. You jsut have to say no to the soy sauce, and eat it in moderation! Fits chart is helping us make better deicision, not helping us ban another food from our diets. Ignorance is NOT bliss!
30mm... I love love love sushi! the tuna & avocado rolls are my absolute fave! I usually eat two rolls, which translates to kind of a lot of cals... dangit. thankfully I don't indulge THAT often!
at least the chart reminds me to stay away from the fried and cream cheese
rolls!!
31salmon, egg(usually the cheapest too
!), and eel nigiri are my
favs!! I don't understand why people are spazing about the calorie counts here? f(o_O) Sushi is very healthy for you, and relatively low in calories! Plus, there aren't many calories added
just to make the taste better like in a lot of foods (oils, fats, etc.) If the calories look like a lot to you, maybe your concept of what a serving means in this chart?
32...lol and yah, "natto" is fermented soybeans, and is really great for the digestive system and your body, but the smell, is, well, hmm, seems like something fermenting, lol. Not even all Japanese people enjoy it! hehe Try it tho!
What about Inari ? Can you add that to the list, Fit-suga?
33I am obsessed with sushi!!!!! I would never be able to live without it!
34Hey Fit-I am not too keen on seaweed, but could you do a breakdown on whiskas or Fancy Feast? haha
35Well this makes me glad I only like ebi (shrimp) nigiri anyways!
36wow. when i went to okinawa i ate ate and ate a lot of sushi. esp spicy tuna and when i came back to the states so many ppl kept saying that i look thinner now. lol. idk. i thought sushi are always healthy. who knows? i just love sushi too much. i can't wait to have some when i am in louisiana. the friend i am staying with her sister works at sushi place. yay!
37When I go to an Asian restaurant I normally get Edamame and then a veggie or california roll.
It may be higher in calories, but im sure its dramatically lower than orange chicken and fried rice.
I guess i'll consider sushi my weekly treat
38I got a roll to be made with soy wrapper instead of seaweed (easier to eat) and asked them to just put in half of the rice...it was delicious!
39I always always get a tuna roll,(plain) and cold soba noodles. Yummy!
40Never in a million would I try that. I would have to loose a bet in order for someone to place that in front of me. And I still would not eat it.
41I don't think this is that bad. I usually only eat one to two rolls... and that's a MUCH better option than most other restaurant dishes.
42im a little confused as to the philly roll...my sushi place does nutritional breakdowns (they also serve brown rice and half-rice rolls) and their philly roll is about 300 calories and 5 g of fat. maybe their rolls are smaller?
43Sounds like they may use a lower fat crema cheese
44california rolls are really that low in carbs? that doesnt make sense
45what about sashimi, you don't mention anything about that!!
46this makes me so sad! i love shrimp tempura rolls. I had no idea they're almost 1/2 a days worth of calories!
47This chart is completely off...Well at least they have the wrong info in the wrong column...There info at the top that isnt in the chart it self is the sodium values and then what is in the sodium column in the chart is the carbs and the carbs is the sugar
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