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You are here: Home / Eat It / Sushi Calorie Breakdown

Sushi Calorie Breakdown

January 31, 2010 by Adria Ali 1 Comment

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

California Roll_jpg

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

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

avacado 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

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

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Filed Under: Eat It Tagged With: calories in vegetable roll, how many calories iin california rolls, how many calories in sushi, how to eat healthy sushi, how to lower the carbs in sushi, sushi calories, tip on eating sushi, tips

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. Queenangel says

    January 31, 2010 at 11:21 pm

    Not everyone likes sushi !!!...raw fish, I dont think so...!!

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