Sushi is a traditional Japanese dish that is popular in the United States and around the globe 1. It is commonly served in a roll shape that contains 6—8 pieces of sushi, depending on the type. The dish features a variety of cooked and raw seafood, vegetables, and rice wrapped in sheets of dried seaweed called nori. Although sushi rolls are relatively small and often thought of as a weight loss-friendly food, they can have more calories and sodium than you might think.
This article discusses how many calories are in popular sushi rolls, sashimi, and nigiri so you can choose which types, if any, suit your health goals. The California roll is a popular type of sushi made with cucumber, avocado, and cooked imitation crab , all wrapped in nori 2.
Also called surimi, imitation crab is made from a type of fish called pollock. Because pollock is low in mercury, the California roll is a safer option for those who are pregnant but still want to enjoy sushi 3. Because imitation crab is precooked, this roll is also a great option for those who want to try sushi but are wary of eating raw fish.
Two to three pieces grams contain 2 :. These rolls are made with white rice with vinegar , avocado, cucumber, sesame seeds, and a chili sauce that adds a kick of flavor and spice. Two to three pieces grams of spicy tuna roll contain 4 :.
Two to three pieces grams of spicy salmon roll contain 5 :. For this roll, shrimp is dipped in a batter of flour, eggs, and breadcrumbs; deep-fried; and served with an accompanying tempura sauce made of soy sauce, sugar, and a type of rice wine called mirin.
Shrimp tempura is another great sushi option if you prefer cooked seafood to raw or prefer crispy textures. Two to three pieces grams of shrimp tempura contain 6 :. Although sushi is best known as a dish that contains raw fish, there are many varieties to choose from, including vegetarian options.
The avocado roll is a vegetarian sushi dish made with avocado , pickled ginger, sesame seeds, and wasabi — a spicy horseradish paste — wrapped in seaweed 7. Two to three pieces of avocado roll grams contain 7 :. The rainbow roll can be considered a more adventurous sushi dish, as it combines imitation crab with raw seafood like tuna , salmon, tilapia, or shrimp. It also contains avocado, cucumber, mayonnaise, and sesame seeds, all wrapped in seaweed and served with wasabi, pickled ginger, and soy sauce.
Two to three pieces grams of rainbow roll contain 8 :. Another popular sushi dish is the Philadelphia roll. Two to three pieces grams of Philadelphia roll contain 9 :. This roll is made with raw salmon.
Mashed avocado is rolled up with raw salmon, white rice, sushi vinegar, avocado, pickled ginger, sesame seeds, seaweed, and lettuce Find on Amazon. Percent calories from Try our free Diet Generator. I want to eat calories. Loading similar foods Note: Any items purchased after clicking our Amazon buttons will give us a little referral bonus. If you do click them, thank you! Loading recipes Try our Automatic Meal Planner Create a meal plan in 2 clicks for free! Be cool. I never skip arm day. Unfortunately, tempura batter is full of calories.
Fillings and toppings are also big sources of calories. Many fillings are low in protein content but high in fat. Takeaway: A lot of popular sushi rolls contain lots of rice, small amounts of seafood and veggies, and instead, are loaded with fatty sauces. The keto diet entails eating a low-carb and high-fat diet. So the only keto-friendly food you can have from the sushi menu is sashimi.
If you still want to enjoy sushi rolls though, you can make cauliflower rice sushi at home. The paleo diet focuses on eating foods that our ancestors used to hunt and gather. Rice, other grains, and dairy are not paleo-friendly, so sushi is off the table. If you want to make paleo-friendly sushi at home, you need to make the rolls without using rice.
So, you can still use nori sheets and fill them with salmon, avocado, pepper, cucumber, and scallions. Instead of soy sauce, coconut aminos give a similar flavor to your sushi rolls. Yes, if you replace rice with quinoa. The Candida diet is especially vital for people who suffer from Candida overgrowth in the body. Instead, you should make sushi with quinoa. The only challenge is making quinoa stick like sticky rice.
For this, you need to add psyllium husk powder that holds the quinoa grains together. A nori exterior and avocado, cucumber, and carrots are great Candida-friendly filings! The low-carb diet is all about removing carbs and sugary foods from your diet. Instead, you eat whole and unprocessed foods. But you can use cream cheese as a filling.
And iff you like raw fish, then you can enjoy sashimi at your local sushi restaurant. Instead of rice, make nori rolls filled with cream cheese, salmon, salmon, and cucumber. Yes, you can have brown rice sushi rolls! The Mediterranean diet is all about eating healthy, balanced meals with lots of fish, seafood, and vegetables. So choose sushi with brown rice.
So low-calorie options like avocado and salmon rolls are good options. Many people associate sushi with weight-loss food. The truth is that sushi is healthy if you choose the right rolls. Choose the sushi rolls with a small amount of fish and vegetables and try to find brown rice varieties when you can.
Never eat more than pieces per meal. So if you eat a whole roll, you can feel full and avoid packing in too many calories! The bottom line? Have you heard of the sushi-only diet? These are high in omegas, especially omega 3 fish oils. These can reduce cholesterol, help the cardiovascular system function optimally, and reduce blood pressure. The danger though is that if you eat too much raw fish, you can get tapeworm and parasitic infestations in your digestive system.
As well, many types of fish are toxic because they contain traces of mercury. Also, keep in mind that pregnant and breastfeeding women are not allowed to follow a sushi diet because raw fish is not healthy or safe during pregnancy.
Sushi is a pretty good option for dieters. But as I keep mentioning, it does contain some ingredients that can be a bit fattening. Now, the filling can be anything you choose. But fish with lots of omega 3s might be a great option too! Also, it contains vitamin B12, which is hard to find in other foods and helps make DNA and keeps cells healthy. Nori is also a source of minerals, including zinc, tyrosine, and iodine, which promote healthy thyroid function.
Seaweed helps maintain the equilibrium and includes a lot of fiber without calories as an added bonus! I was really enthusiastic when I discovered this and the calorie-less fiber enables you to feel more full for longer periods of time, and it also delays those irritating hunger pangs.
Rice vinegar is exceptional and perfect for digestion, but it also helps the body absorb nutrients from other foods you consume. You can usually find low-sodium soy sauce. Sushi rice is normally seasoned with sushi vinegar, which also contains sugar. But you can just use rice vinegar instead. White rice is a no-go if you want to lose weight. There are plenty of excellent sushi rice options that leave sushi in its purest, most holy form to be sushi. It makes you feel full faster to reduce your calorie consumption.
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