Written by Amber Charles, MSPH, RDN on august 13, 2021 — median reviewed through Kim Chin, RD, Nutrition

Sushi is a timeless Japanese dish that is popular in the unified States and around the globe (1).

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It is frequently served in a roll shape that includes 6–8 pieces of sushi, relying on the type. The dish functions a variety of cooked and raw seafood, vegetables, and rice sheathe in sheets that dried seaweed called nori.

Although sushi rolls are fairly small and often assumed of together a weight loss-friendly food, they deserve to have more calories and also sodium 보다 you could think.

This post discusses how numerous calories are in well-known sushi rolls, sashimi, and nigiri so girlfriend can select which types, if any, suit your health goals.


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Popular rolls

California rolls

The California roll is a popular type of sushi made through cucumber, avocado, and cooked imitation crab, all wrapped in nori (2).

Also referred to as surimi, imitation crab is make from a form of fish dubbed pollock. Due to the fact that pollock is short in mercury, the California role is a safer choice for those who are pregnant but still desire to enjoy sushi (3).

Because imitation crab is precooked, this role is likewise a an excellent option for those who want to try sushi however are wary of eating raw fish.

Two to three pieces (100 grams) save on computer (2):

Calories: 93Protein: 2.9 gramsCarbs: 18.4 gramsFat: 0.7 gramsSodium: 428 mg, or around 18% of the day-to-day Value (DV)

Spicy tuna and also salmon rolls

These rolls are made v white rice through vinegar, avocado, cucumber, sesame seeds, and also a chili sauce that adds a absent of flavor and also spice.

They contain one of two people raw tuna or salmon. In Japanese, life fish is referred to as sashimi.

Two to 3 pieces (100 grams) that spicy tuna roll contain (4):

Calories: 175Protein: 7.5 gramsCarbs: 16.7 gramsFat: 7.5 gramsSodium: 217 mg, or 9% the the DV

Two to three pieces (100 grams) of spicy salmon roll contain (5):

Calories: 190Protein: 6 gramsCarbs: 24 gramsFat: 6 gramsSodium: 330 mg, or 13.6% of the DV

Shrimp tempura roll

“Tempura” is a Japanese term that indicates that a food — seafood, meat, or vegetables — is easy battered and deep-fried.

For this roll, shrimp is dipped in a batter that flour, eggs, and breadcrumbs; deep-fried; and also served through an accompanying tempura sauce make of soy sauce, sugar, and also a kind of rice wine called mirin.

Shrimp tempura is another an excellent sushi option if you prefer cooked seafood to life or favor crispy textures.

Two to three pieces (100 grams) that shrimp tempura contain (6):

Calories: 175Protein: 3.7 gramsCarbs: 28 gramsFat: 5.9 gramsSodium: 421 mg, or 17% the the DV

Avocado roll

Although sushi is ideal known together a dish that includes raw fish, there are plenty of varieties to select from, consisting of vegetarian options.

The avocado roll is a vegetarian episode dish made v avocado, pickled ginger, sesame seeds, and also wasabi — a spicy horseradish dough — covering in seaweed (7).

Two to three pieces of avocado roll (100 grams) contain (7):

Calories: 140Protein: 2 gramsCarbs: 24.8 gramsFat: 3.7 gramsSodium: 483 mg, or 20% of the DV

Rainbow roll

The rainbow roll have the right to be considered a an ext adventurous sushi dish, as it combine imitation crab through raw seafood choose tuna, salmon, tilapia, or shrimp.

It also contains avocado, cucumber, mayonnaise, and sesame seeds, every wrapped in seaweed and served with wasabi, pickled ginger, and soy sauce.

Two to 3 pieces (100 grams) that rainbow roll contain (8):

Calories: 146Protein: 7.3 gramsCarbs: 17 gramsFat: 5.7 gramsSodium: 301 mg, or 12.5% the the DV

Philadelphia roll

Another renowned sushi food is the Philadelphia roll. That made v smoked salmon, cream cheese, dill, sesame seeds, pretzel salt, and also cucumber (9).

Two to three pieces (100 grams) that Philadelphia roll contain (9):

Calories: 170Protein: 7 gramsCarbs: 20.5 gramsFat: 6.5 gramsSodium: 285 mg, or around 12% of the DV

Salmon avocado roll

This role is made through raw salmon.

Mashed avocado is rolling up with raw salmon, white rice, sushi vinegar, avocado, pickled ginger, sesame seeds, seaweed, and also lettuce (10).

Two to three pieces (100 grams) of salmon avocado roll contain (10):

Calories: 179Protein: 5.8 gramsCarbs: 30 gramsFat: 4.6 gramsSodium: 357 mg, or about 15% that the DV

Dragon roll

There space several arrays of dragon roll sushi, consisting of vegetarian options and execution made through eel.

Other ingredients can encompass imitation crab, tempura shrimp, avocado, cucumber, mayonnaise, and an unagi sauce made v soy sauce, sugar, and also caramel color (11).

There is a notable distinction in ingredients and calories between packaged dragon role sushi and freshly made versions from a restaurant. Because that the many accurate information, make certain to read any available nutrition tables top top restaurant menus or product packages.

Generally, 100 grams (2 to 3 pieces) that prepackaged dragon role sushi with eel and imitation crab may contain (11):

Calories: 175Protein: 4.8 gramsCarbs: 20.6 gramsFat: 7.9 gramsSodium: 397 mg, or 16.5% of the DV

Cucumber roll

The cucumber sushi roll is made through raw tuna, imitation crab, avocado, and radish sprouts (12).

It features a range of sauces, consisting of spicy chili sauce, a blend of burdock and also soy sauce well-known as gobo, and a form of soybean beans sauce dubbed ponzu (12).

Two to 3 pieces (100 grams) that cucumber roll contain (12):

Calories: 78Protein: 4 gramsCarbs: 5 gramsFat: 5 gramsSodium: 319 mg, or 13.3% the the DV

Spider roll

Spider roll is a form of cooked sushi made with tempura soft-shell crab and spicy mayonnaise rolling in vinegared rice and also nori seaweed.

Half a spider role (around 100 grams) contains (13):

Calories: 214Protein: 6.5 gramsCarbs: 16.5 gramsFat: 13.5 gramsSodium: 373 mg, or 16% of the DV

Sashimi

Sashimi is rice-free sushi. It consists of thinly sliced raw fish served with wasabi and also soy sauce. The most usual sashimi varieties are life tuna and salmon.

Given the this kind of sushi is neither fried nor offered with high fat ingredients choose mayonnaise or cream cheese, it’s reduced in calories and also carbs than most other types.

For instance, 100 grams of salmon sashimi includes (14):

Calories: 127Protein: 20.5 gramsCarbs: 0 gramsFat: 4.4 gramsSodium: 75 mg, or 3.2% that the DV

Nigiri

Nigiri is a form of sushi that is not rolled. Instead, it’s served as a thin slice of raw fish on top of a little bed of rice. A small piece the wasabi is frequently placed in between the rice and also the fish, and also the fish may be topped with pickled ginger.

Other arrays of nigiri include cooked shrimp or eel in ar of life fish. Like sashimi, nigiri is reduced in calorie than countless other species of sushi.

One hundred grams (two pieces) of tuna nigiri save (15):

Calories: 117Protein: 15 gramsCarbs: 12 gramsFat: 0.4 gramsSodium: 26 mg, or 1.1% the the DV

Traditional Japanese sushi dishes save on computer minimal ingredients and are normally low in calories.

However, renowned westernized adaptations the sushi regularly have high fat ingredients and sauces that make them greater in calories.

Further, nevertheless of the type of episode you choose, using numerous soy sauce for serving introduce high quantities of sodium. This can be a concern, specifically for people with high blood press (16).

right here are some basic ways to make your next sushi night healthier:

Choose different grains. despite these choices are no as popular, part restaurants offer sushi made v brown rice or quinoa rather of white rice. This can boost the fiber and nutrition contents of your meal.Go rice-free. Sashimi is a rice-free, low calorie option. If raw fish is not a deterrent because that you, this might be the healthiest choice.Choose short fat. Tempura sushi and sushi made through mayonnaise and cream cheese are greater in calories. You deserve to opt to have actually these less often than reduced fat alternatives.Focus top top sides. episode is often served through sides favor pickled ginger, wasabi, miso soup, and also edamame beans. Explore various tastes and textures v these sides, and also don’t rely only on soy sauce for flavor.Choose new whenever possible. fresh made sushi regularly has under ingredients 보다 packaged sushi. For example, packaged varieties often contain additives to boost their quality and safety and prolong their shelf life.

Sushi is a well-known Japanese dish made v raw and cooked seafood, vegetables, rice, and also seaweed.

Although traditional Japanese sushi includes just a few ingredients and is low in calories, many adaptations that the food contain high fat ingredients and also are therefore greater in calories.

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Per 100 grams of episode — generally equaling 2 come 3 pieces — calories selection from 93 come 190, with vegetarian, rice-free, and also non-fried alternatives being lower in calories.

In enhancement to considering the fat and calorie content, keep an eye ~ above the sodium to make sure you store your daily intake in ~ recommendations.