Everyone loves sushi but how many of us know how many calories we are consuming when they eat this healthy meal? It’s one of my own personal favorites so I thought I would put together a calorie breakdown of some of my favorite choices.
California Roll
| Calories 300 | (1254 kJ) | |
| % Daily Value 1 | ||
| Total Fat | 8g | 12% |
| Sat. Fat | 0g | 0% |
| Cholesterol | 9mg | 3% |
| Sodium | 340mg | 14% |
| Total Carbs. | 50g | 17% |
| Dietary Fiber | 4g | 16% |
| Protein | 8g | |
Salmon Roll
| Calories 244 | (1020 kJ) | |
| % Daily Value 1 | ||
| Total Fat | 2.4g | 4% |
| Sat. Fat | 0.4g | 2% |
| Cholesterol | 28mg | 9% |
| Sodium | 432mg | 18% |
| Total Carbs. | 38.4g | 13% |
| Dietary Fiber | 2.4g | 10% |
| Sugars | 1.6g | |
| Protein | 15.2g | |
Avocado Roll
| Calories 422 | (1764 kJ) | |
| % Daily Value 1 | ||
| Total Fat | 12g | 18% |
| Sat. Fat | 2g | 10% |
| Trans Fat | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 1074mg | 45% |
| Total Carbs. | 78g | 26% |
| Dietary Fiber | 8g | 32% |
| Sugars | 4g | |
| Protein | 4g | |
| Calcium | 40m | |
Vegetable Roll
| Calories 192 | (803 kJ) | |
| % Daily Value 1 | ||
| Total Fat | 4.8g | 7% |
| Sat. Fat | 0g | 0% |
| Cholesterol | 0mg | 0% |
| Sodium | 832mg | 35% |
| Total Carbs. | 35.2g | 12% |
| Dietary Fiber | 3.2g | 13% |
| Sugars | 8g | |
| Protein | 4.8g | |
| Calcium | 32mg | |
So what can you do to save yourself some calories and lower the carbs in this high carb meal?
- Ask for brown rice instead of white rice. This slow processing carb allows y our body to use the carbohydrates for energy instead of changing them into sugar lightening fast and storing them as fat more readily.
- Light rice please? This will cut your carbs in half! Not to mention lower the calorie count. This allows you to eat more protein and get full faster.
- Low Sodium Soy Sauce. Cut the water retention and the sodium while eating your favorite meal by choosing the soy sauce with the green top. Green means go… red means stay FAR away 😉
- Avoid hidden fat. Cream cheese, sauces, and fried rolls are all things you want to avoid. Stick to the sushi that has high amounts of fish and low amounts of added fats.
Sushi can be a good treat to your usual “clean eating” routine. However, you have to avoid things that could ruin your week or month of healthy eating. Use these tips to keep you on track while still going out and having fun with your friends! For more calorie info like this go to www.calorieking.com.
Adria Ali
Queenangel says