Sushi Breakdown

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.

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Item Calories Fat (g) Sodium (mg) Carbs (g) Sugar (g)
Edamame (1/2 cup) 90 5 3 2
Seaweed Salad (1/2 cup) 70 4 10 8
California Roll (1 roll) 361 6 66 7
Philly Roll (1 roll) 517 20 59 7
Shrimp Tempura Roll (1 roll) 508 21 64 10
Tempura Roll (1 roll) 531 11 82 10
Dragon Roll (1 roll) 507 18 66 13
Rainbow Roll (1 roll) 489 9 66 7
Veggie Roll (1 roll) 349 7 65 9
Spicy Tuna Roll (1 roll) 449 11 57 7
Salmon Nigiri (1 pc.) 68 1 9 1
Eel Nigiri (1 pc.) 108 5 11 2
Shrimp Nigiri (1 pc.) 44 0 8 1
Egg Cake Nigiri (1 pc.) 73 1 13 5
Tuna Nigiri (1 pc.) 60 0 8 1
Yellowtail Nigiri (1 pc.) 54 0.5 8 1
Pickled Ginger (13 g) 9 0 2.4 1
Wasabi (4 g) 7 0 1 0
Soy Sauce (1 pkt) 16 0 2 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.

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