Subscribe to our Newsletter:
Healthy Diet Plans >>  Calories >>  Sushi Calories

Sushi Calories

Most people who are on a diet for weight loss purposes avoid eating out on a frequent basis, mainly because it is believed that outside food is high is calories and fat. In fact, most people keep themselves aware of how many calories are present in foods such as pasta, steak, burgers, grilled chicken, roast beef, and so on. Therefore, weight watchers generally refrain from eating such foods, not just at restaurants, but also at home. However, several health and weight conscious people are looking in the sushi calories count, to identify if this particular food item can be included as a part of a weight loss diet.

Another reason for this curiosity could also be the fact that sushi is becoming increasingly popular in countries such as the United States as well as Canada.

Not only have many well reputed restaurants added a variety of different types of sushi to their menu, but several people now choose to visit a sushi bar for a tasty and healthy meal. However, there are several different varieties of this Japanese delicacy that people can choose from. Many people, especially weight watchers believe that it is essential for them to know what the sushi calories are, in each type, before they make their choices.

What is the sushi calorie count?

Sushi is Japanese dish, which mainly contains fish or another variety of seafood and cooked vinegary rice.  The sushi rice is either topped with fish or is rolled around the fish. The mounds of rice that are topped with fish like tuna or salmon, are referred to as Nigirizushi. There is one variety of sushi too, in which the fish is rolled inside a dry sheet of seaweed. This is known as makizushi. There are several people who may also eat plain raw fish slices, known as sashimi. Another variety of sushi consists of ingredients that are stuffed into a small pouch of tofu that is fried. This is known as Inarizushi or inari sushi. Some of the other common varieties of sushi include Narezushi, Temarizushi, Chirashizushi, Nigirizushi and Oshizushi. Moreover, there are sub varieties in each type too, such as Gunkanmaki, Uramaki, Hosomaki, Temaki and Fotomaki. In countries like the United States, the Western sushi is probably the most preferred variety of sushi.

Fortunately, most dieticians and nutritionists claim that sushi is not a very fattening food and therefore, people can definitely opt for many types of sushi, even when they are looking to have a low calorie meal. Unlike the calories in regular rice, sushi rice calories are considerably fewer. There are around 198 calories in one cup of cooked sushi rice. Each type of sushi has a different count of calories, carbohydrates and fat and people can choose to make their meals even healthier by eating the right kind of sushi. In fact, people who are on a no carb diet can choose to eliminate the carbs from their sushi meal, by opting for sashimi, which is raw fish. This dish is usually dipped in a few condiments before it is eaten. The number of accompaniments added to a piece of sushi could have a considerable influence on sushi calories.

Given below is an approximate calorie count for different types of sushi, but the sushi roll calories may change, based on the exact preparation methods, as well as the size of each serving:

• Inari sushi calories & protein per serving: 130 calories and 5 grams of protein per pouch
• Nigiri sushi calories & protein per serving: 30 calories and 2.5 grams of protein per pouch
• Maki sushi calories & protein per serving: Between 20 and 70 calories and between 0.5 grams and 5.5 grams of protein per piece, depending on the stuffing

The number of sushi calories may also differ based on the type of sushi roll. Given below is the calorie count as well as the amount of protein in different types of sushi rolls: 

• Avocado Roll: 140 calories and 2 grams of protein
• California Roll: 255 calories and 9 grams of protein
• Cucumber Roll(Kappa Maki): 136 calories and 6 grams of protein
• Spicy Tuna Roll: 290 calories and 24 grams of protein
• Shrimp Tempura Roll: 508 calories and 20 grams of protein
• Salmon and Avocado Roll: 304 calories and 13 grams of protein
• Tuna Roll: 184 calories and 24 grams of protein
• Eel and Avocado Roll: 372 calories and 20 grams of protein

However, contrary to what several people believe, sushi is not always synonymous with raw fish; there are a few traditional varieties of vegetarian sushi too, using ingredients like cooked or raw vegetables and tofu. Some of the most common ingredients that are a part of vegetarian sushi include avocado, mushrooms, zucchini, radish, cabbage, carrots, cucumber, eggplant, edamame, radish, tofu, spring onions, cream cheese, beets and chili, to name a few. In fact, several food joints sell prepackaged vegetarian sushi rolls, with labels that mention the vegetable sushi calories, fat count, sodium, carbs, protein and other similar information. Since there are many people across the globe who are turning towards vegetarianism, such food can help those who are watching their weight. In spite of the fact that sushi calories are relatively low, it is important for all people, including weight watchers, to consider other factors, before making the Japanese delicacy a regular part of their daily diets. This is because there are certain health concerns that are associated with the regular consumption of seafood. A few of these risks can be reduced to a large extent, with the proper preparation and service methods. Unfortunately, there are some varieties of large fish, such as the bluefin tuna, that can contain high levels of mercury and can lead to mercury poisoning, if consumed in a high quantity. Moreover, in case of people who are suffering from any preexisting health condition, it is best to talk to a doctor and get an approval, before switching over to a sushi meal on a regular basis.

Submitted on January 16, 2014