| Salmon Jalapeno Aburi Hako Roll and Red Dragon Roll at Tom Sushi in Vancouver, B.C. January 28, 2020.Jackie Dives / The Globe and Mai/The Globe and Mail Show Share Is sushi healthy?The questionI love sushi but I am trying to lose weight. Are there some types of sushi I should avoid?The answerIt’s hard to beat sushi as a lower-calorie optionWhen it comes to lower-calorie cuisine, it’s hard to beat Japanese – especially sushi. It’s not deep-fried or smothered in sauce, and most types of sushi have no added fat. It can also be a good source of omega-3 fatty acids from the fish it’s made with. The most common type is nigiri sushi, fingers of sticky rice topped with a small filet of fish or seafood. Depending on the type of fish, one piece of nigiri sushi ranges from 40 calories (squid, scallop) to 50 (salmon, yellowtail) or 65 calories (eel, sea urchin). Maki sushi is a roll made with sticky rice, fish and nori, a dried seaweed. Most maki places the nori on the outside, but California rolls place the rice on the outside. On average, one piece of a maki roll has 45 calories. A typical order of six pieces delivers 250 to 375 calories, depending on the type of fish and whether it’s made with avocado. (While avocado is high in fat, remember that it’s a heart-healthy monounsaturated fat.) I eat a lot of sushi. How healthy is it? Some rolls are higher in calories than others. Tempura-shrimp rolls, for example, have about 500 calories per six pieces because the shrimp has been deep-fried. Spider rolls are made with battered, deep-fried soft shell crab and mayonnaise, so they also will be a little higher in fat and calories than California rolls, spicy tuna rolls and salmon rolls. Sashimi is simply raw fish served sliced without rice. Most types of sashimi deliver 30 to 40 calories per one-ounce slice. If you’re concerned about calories, your most important strategy is portion size. It’s easy to overeat sushi, in part, because people tend to eat it quickly – there’s no knife in fork involved and very little chewing. Since it takes roughly 20 minutes for your brain to register you’ve had enough food, eating quickly can cause you to consume too much before you’re fully aware of how much you’ve actually had. If you are trying to lose weight, I advise women to stick to six pieces of nigiri or maki and men to eat nine pieces, along with miso soup or edamame and a salad. To feel satisfied, eat slowly and savour your sushi. If you're prone to fluid retention or you have high blood pressure, go easy on the soy sauce. One tablespoon of regular soy sauce has 900 to 1,225 milligrams of sodium – close to an entire day's worth (adults need 1,200 to 1,500 mg of sodium per day). Sodium-reduced soy sauce has roughly 600 mg per tablespoon. One final word on sushi for women who could become pregnant or are nursing: Avoid high-mercury fish such as tuna, king mackerel, swordfish, shark, tilefish, and orange roughy. You won't find all of these types of fish on a sushi menu, but tuna and mackerel are common. The concern is that too much mercury may damage a baby's developing brain and nervous system. Women who are pregnant should avoid sushi made with raw fish to reduce the risk of parasitic infection. Although the chances of getting sick from sushi are slim, the consequences are severe enough that it's best to play it safe and avoid raw fish. If you are concerned about sushi calories in general or the specific calories in sushi, sashimi, rolls (maki), or the various items at a Japanese restaurant, we’re here to help! Thankfully sushi is not a particularly fattening food, and a low calorie meal is not out of the cards if you have a craving for sushi. Many different options are available for those watching calories, carbs, and other nutritional values. While the rice in sushi contains a fair amount of carbohydrates (making even the ubiquitous California roll calories something to watch), sushi can be eaten without rice (as sashimi, a great choice for keto sushi). In moderation, even a standard sushi item can be a satisfying treat without breaking the calorie bank. This section highlights the the calories in sushi and the nutritional values for common types of sushi. We also include items that you may find in your sushi dining adventures at various places usual and unusual. Included is information on nigiri sushi (finger sushi), maki sushi (rolls), sashimi, side items you may find at a Japanese restaurant, and even items that are commonly found at grocery stores such as Whole Foods. Our hope is that this information will help you make informed decisions. If you are looking for information on sushi calories, we hope that these tables help you.
On mobile devices, use finger to horizontally scroll table below roll namecaloriesper rollfatgrams per rollcarbsgrams per rollfibergrams per rollproteingrams per rollweight watcherspoints plusBasic Sushi Rolls (estimated per entire roll, not each piece)1 On mobile devices, use finger to horizontally scroll table below sushi itemenglishcaloriesper piecefatgrams per piececarbsgrams per piecefibergrams per pieceproteingrams per pieceweight watcherspoints plusSushi item information per piece of nigiri sushi (fish on rice bed)AmaebiSweet Shrimp600.58.40.66.31.5AnagoConger Eel632.18.20.63.91.5AwabiAbalone450.19.10.62.91.0BuriYellowtail510.88.20.63.81.0HamachiYoung Yellowtail510.88.20.63.81.0HirameFlounder430.28.20.63.21.0HokkigaiSurf Clam510.39.00.64.11.0HotategaiGiant Scallop430.18.60.63.01.0IkaSquid430.28.70.62,71.0IkuraSalmon Roe390.58.30.62.11.0IwashiSardine591.78.20.64.01.5Kani (real)King Crab Leg430.28.20.63.31.0Kani (fake)Fake Crab Leg430.110.40.61.61.0KatsuoSkipjack, Bonito450.28.20.63.61.0KisuWhiting420.28.20.63.11.0KohadaGizzard shad402.08.20.62.91.5MaguroTuna (Bluefin)500.78.20.63.81.5MirugaiGeoduck400.28.20.62.21.0SabaMackerel592.08.20.63.21.5SakeSalmon (Farmed)561.68.20.63.31.5SakeSalmon (Wild)500.98.20.63.31.5Shiro MaguroWhite Tuna (Albacore)551.18.20.64.11.5ShirauoWhitefish410.98.20.63.21.5SuzukiSea Bass410.38.20.63.11.0TaiRed sea bream, Red Snapper410.28.20.63.41.0TakoOctopus530.38.90.64.81.5TamagoJapanese Omelet752.013.20.62.51.5UniSea Urchin641.18.20.63.72.0At an average restaurant, the neta, or fish part of a sushi item will weigh roughly 0.5 oz, while a piece of sashimi will weigh approximately 1 oz, depending on who prepares the fish. On mobile devices, use finger to horizontally scroll table below sashimi itemenglishcaloriesper ouncefatgrams per ouncecarbsgrams per ouncefibergrams per ounceproteingrams per ounceweight watcherspoints plusSashimi item information per 1 ounce piece just fish, no rice)AmaebiSweet Shrimp300.50.20.05.80.5AnagoConger Eel674.20.00.06.71.5AnkimoMonkfish Liver605.01.00.01.51.5AwabiAbalone300.21.70.04.80.5BuriYellowtail411.50.00.06.61.0HamachiYoung Yellowtail411.50.00.06.51.0HirameFlounder260.30.00.05.30.5HokkigaiSurf Clam420.61.50.07.21.0HotategaiGiant Scallop260.20.70.05.00.5IkaSquid260.40.90.04.40.5IkuraSalmon Roe190.90.20.03.10.5IwashiSardine593.30.00.07.01.5Kani (real)King Crab Leg270.40.00.05.50.5Kani (Surimi)Fake Crab Leg270.14.30.02.20.5KatsuoSkipjack, Bonito290.30.00.06.20.5KisuWhiting240.40.00.05.20.5KohadaGizzard shad193.90.00.04.80.5MaguroTuna (Bluefin)401.40.00.06.61.0MirugaiGeoduck200.30.00.03.40.4SabaMackerel583.90.00.05.31.5SakeSalmon (Farmed)523.10.00.05.61.5SakeSalmon (Wild)401.80.00.05.61.0Shiro MaguroWhite Tuna (Albacore)492.10.00.07.21.0ShirauoWhitefish211.70.00.05.40.5SuzukiSea Bass220.60.00.05.20.5TaiRed sea bream, Red Snapper220.40.00.05.80.5TakoOctopus460.61.30.08.51.0Tamago ( 1 pc )Japanese Omelet452.05.00.02.01.0UniSea Urchin341.10.00.03.21.0At an average restaurant, the neta, or top part (e.g. fish) of a sushi item will weigh roughly 0.5 oz, while a piece of sashimi will weigh approximately 1 oz, depending on who prepares the fish. On mobile devices, use finger to horizontally scroll table below roll namecaloriesper 100gfatgrams per 100gcarbsgrams per 100gfibergrams per 100gproteingrams per 100gweight watcherspoints plusWhole Foods Sushi Items (per 100g of the particular item)4All Salmon Nigiri Combo196430184.5Avocado Cucumber Roll158232144.0Blazing Chili Soy Roll172233144.0Brown Rice Avocado Cucumber Roll165232334.0Brown Rice California Roll177231244.0Brown Rice Salmon Avocado Roll197530275.0Brown Rice Shrimp California Roll185233274.5Brown Rice Spicy Shrimp Tempura Roll199336185.0Brown Rice Spicy Tuna Avocado Roll189430264.5Brown Rice Tuna Avocado Roll165331254.0California Roll171233134.0Chef's Assorted Nigiri (6pc)1674240104.4Crabmeat California Roll170134154.0Double Salmon Roll188626164.5Edamame1500144112.0Multi-Grain Avocado Cucumber Roll173333244.5Multi-Grain California Roll189234254.0Multi-Grain Salmon Avocado Roll205533275.0Multi-Grain Spicy Shrimp Tempura Roll207339185.5Rainbow Roll186430174.5Salmon Avocado Roll190433165.0Salmon & Tuna Nirigi Roll Combo178331184.5Shrimp California Roll177236164.5Shrimp Summer Roll (w/ sweet chili sauce) *per serving1700.532194.5Spicy Shrimp Tempura Roll193240074.5Spicy Tuna Cucumber Roll176234054.5Summer Breeze Roll159232144.0Tuna Avocado Roll179333154.5The following rolls are listed per serving (package), not per 100gVegetable Salad Dressing Roll - White Rice (261g)59034643815.5Vegetable Salad Dressing Roll - Brown Rice (261g)58035597915.0Vegetable Salad Dressing Roll - Multi-Grain (261g)59034644915.54 These values were provided by Genji Express, the company that produces the sushi for Whole Foods in many of their stores. Before assuming that these values will exactly match your purchase, please ensure that the sushi you purchase from Whole Foods was produced by Genji Express. Also keep in mind that these values are per 100g, not per package, unless otherwise indicated. On mobile devices, use finger to horizontally scroll table below itemserving sizecaloriesper servingfatgrams per servingcarbsgrams per servingfibergrams per servingproteingrams per servingweight watcherspoints plusOther ItemsEdamame1/2 cup1003.09.05.08.02.0Ginger (gari)13g9.00.01.90.00.20.0Mayonaise (Kewpie)1 Tbsp505.00.00.00.01.5Miso (plain)1 Tbsp301.05.01.02.01.0Miso Soup (w/o tofu)1 Cup401.35.31.13.31.0Nori (seaweed)1 sheet130.01.31.01.30.0Sushi Rice1/2 cup1210.2332.52.23.5Seaweed Salad (Chukka Sarada)2oz704.0101.01.02.0Soy Sauce (shoyu)1 Tbsp (15ml)100.02.00.02.00.5Sunomono (cucumber salad)1 Cup462.04.01.01.01.0Wasabi (fake)4g7.00.01.00.00.00.0Wasabi (real)4g4.40.01.00.50.20.0 Our information Sources And Some Thoughts on Calorie Information Please keep in mind that we at The Sushi FAQ are not experts in weight loss, but we are very data-oriented. So we have compiled data from official sources (e.g. the USDA) and data from restaurants and supermarkets in order to provide our readers with a single source of accurate numbers as well as qualitative data from academic sources. By popular demand for a Weight Watchers PointsPlus list, we have added estimated Weight Watchers points for sushi items (usually rounded to the nearest half point). These were calculated from the nutritional values provided by the aforementioned sources. How many calories are in a 6 piece sushi roll?On average, one piece of a maki roll has 45 calories. A typical order of six pieces delivers 250 to 375 calories, depending on the type of fish and whether it's made with avocado.
How many calories are in an 8 piece sushi?There are 297 calories in 8 pieces of Sushi. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet.
How many calories are in 2 sushi rolls?There are 74 calories in 2 pieces of Sushi.
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Common serving sizes.. How many calories are in 1 California roll?The California Roll is a classic. It has 225 calories, 7 grams of fat, 28 carbohydrates and 9 grams of protein.
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How many calories are in 1 sushi roll?
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