Not all sushi is created equal! Sushi is often touted as being healthy, and while some rolls are full of nutrients and low in calories, others can be deep-fried and loaded with mayonnaise! One sushi roll (6-8 pieces) can range anywhere from 150 to 700 calories! So before you order your next roll, here are the basics.
Tempura means the sushi is battered and deep-friend, so it’s high in fat and calories. If you’re watching your waistline, you definitely want to avoid tempura anything – even vegetables!
Sashimi is raw fish that has been very thinly sliced and served by itself. Pregnant women should not consume sashimi, but otherwise sashimi is a healthy choice that’s full of heart healthy omega-3s!
Best:
Rainbow Roll – 476 calories, 16 g fat, 6 g fiber. This roll may have more calories than most,but it’s full of healthy ingredients, including avocado, surimi, and a variety of raw fish arranged on top. Just stick to one roll!
Cucumber Roll – 136 calories. This nonfat roll isn’t exactly full of nutrition, but it’s a low calorie option that delivers some vitamin A and fiber. You can’t go wrong with cucumbers!
Avocado Roll – 140 calories, 5 g fat. Just nori, rice, and avocado, this roll is low in calories and a great source of healthy monounsaturated fats and fiber.
Tuna Roll – 184 calories, 2 g fat. This roll is packed with protein – 24 grams to be exact! That’s like eating an entire can of tuna fish, but so much better. It’s also low in fat, with only 2 grams.
Other healthy rolls are salmon and avocado rolls, california rolls,
Worst:
Spicy Tuna Roll – 290 calories, 11 g fat. Most “spicy” rolls mean you’re getting a heaping spoonful of mayo spiked with chili sauce. That means you’re looking at a minimum of 290 calories, sometimes more depending on how much the chef adds. Stick with the regular tuna roll and add a touch of wasabi instead.
Philadelphia Roll – 290 calories, 12 g fat. This roll might not have mayo, but it does have a good amount of unnecessary fat from cream cheese. It does have a healthy amount of salmon in it, so if it’s your favorite, enjoy it in moderation.
Eel and Avocado Roll – 380 calories, 17 g fat. Eel may be high in omega-3s, but this roll is also nearly always accompanied with a sugary, brown sauce. At nearly 400 calories per roll, this isn’t your best option.
