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You are here: Home / Eat It / Low Calorie Sushi Choices

Low Calorie Sushi Choices

September 25, 2012 by Adria Ali 1 Comment

 

 

Sushi can be a healthy treat or sabotage your weight loss goals.  Making the right low calorie sushi choices is the key to keeping your figure intact while getting your omegas (from the fish).

 

Mackerel Roll  ~232 calories, 2g fat per roll

This isn’t the usal choice for many, however it’s packed full of Omega fats that help prevent cancer and boost your immune system.  Other large fish such as tuna, can have dangerously high levels of mercury.

 

low calorie sushi

Trainer Tip :  Notice that this roll doesn’t have avocado.  Although, avocado is a great “healthy” fat, it’s a huge calorie trap!  1/4 cup of avocado adds 90 calories.   That’s an easy amount to consume through multiple sushi rolls.

Salmon Cucumber – 231 calories, 4g fat per roll

Notice the small amount of rice used on this roll, which keeps it lower in calories and carbs.  The cucumbers fill the roll and the salmon has it’s own natural omega fats.  There’s no mayo or sauces to spike the calories either.

low calorie sushi

 Trainer Tip –  Avoid ordering this “spicy.”  These add an extra 99 calories.

Shrimp Roll – 199 calories, 0g fat per roll 

Low calorie and LOW fat.   Eating this in it’s basic form is the way to come out ahead.  The minute you fry it and turn it into a tempura roll, the calories spike to over 500 calories with a whopping 21 grams of fat!!

low calorie sushi

 Vegetable Roll –170 calories, 5g fat per roll

 

low calorie sushi

The added fiber from the seaweed and vegetables makes this a great choice for a beginning roll.  It will fill you up without weighing you down.

Sushi Do’ s 

  • Go plain – the less excess fat you have in your roll via mayo, and avocado, the better.
  • Plan – work your calorie choices out before hand.  Research what you are going to eat before you even step in the door.
  • Fill up on drinks such as water with lemon, and tea (no sugar added).  If you need a soda, stick to one!
  • Order Light Rice – Sounds crazy I know, but light rice on multiple rolls could save you hundreds of calories.

Sushi Don’ts  

  • Don’t eat fried rolls!!!  Tempura rolls will spike the calorie count to over 500 with over 21 grams of fat.
  • Avoid all rolls with the “california” title in them such as salmon California roll, tempura california rolls, etc.  These are mixed with normal mayonnaise (not low fat), so they are packed with extra calories and with excess fat.
  • Avoid ordering things “Spicy.” This spicy sauce is similar to the sauces used in the California Rolls.  It’s basically MAYONNAISE!!!!   Which is then mixed with hot sauce.
  • Don’t eat tons of rolls packed full of avocado.  This adds excess calories and fat.

 

Hopefully our crash course in low calorie sushi choices was easy to follow and retain.  I didn’t want to bombard you with unnecessary information.  Feel free to use the “print” link if you and your buddies, co-workers or family LOVE to eat sushi.  You will thank me when the scale and your inches start to drop based on your new choices!

 

Adria Ali

CPT, BS, CES, PES

 

 

 

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Filed Under: Eat It, Today's Tip Tagged With: 21 grams, avocado, California, cucumber, cucumbers, excess calories, fat, immune system, low calorie, low calorie sushi, mayonnaise, omega fats, omegas, seaweed, sushi rolls, trainer, trainer tip, vegetables, weight loss goals

About Adria Ali

I am the author of this web page and I have been a personal trainer for over 13 years. I currently hold a Bachelors of Science in Kinesiology (exercise science), as well as all of the certifications from National Academy of Sports Medicine. I also have a background in sports training as well as internships in physical therapy and Occupational Therapy. I got into personal training to help people like my mom who struggled with her weight her whole life.


DISCLAIMER: The purpose of FitTipDaily.com is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment.

Comments

  1. Tiffany says

    May 20, 2014 at 9:56 am

    Nice article! I agree with most of your Sushi rules, however avocado is a good fat (Monounsaturated- which is the same fat in seeds and nuts) and good fat is needed in most healthy diets. Its not all about calories when dieting, its also about quality of the calories too. Avoiding calories may help you loose weight, but it doesn't mean you will be losing it in a healthy way. Eating too few calories without the right nutrition will leave you feeling worse even after you have lost weight. Avocados are high in beta carotene, fiber, B vitamin, and potassium. Yes, avoiding avocados will lessen the calories but not all sushi roles containing avocado are necessarily an unhealthy choice. Sometimes we forget that being healthy should be our main goal not loosing weight, although eating healthier will definitely help shed some lbs.

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