Sushi Calories: The Best Sushi Dishes for Weight Loss | Legion
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People often view sushi as a tasty food that’s perfect for when you’re watching your calorie intake.
But here’s what most don’t realize: The number of calories in sushi can be surprisingly high.
To make things more confusing, tracking sushi calories is tricky because chefs don’t always use the same ingredients or preparation techniques in every restaurant.
That doesn’t mean you can’t enjoy sushi while dieting. It just requires a little more planning.
If you want to include sushi in your diet, it’s helpful to have a rough idea of the calorie content in different types of sushi. It’s also useful to know which types typically contain more calories and which are lighter.
In this article, we’ll explore the calorie content of the most common sushi and sashimi dishes. We’ll also discuss other health considerations to keep in mind when eating raw fish.
So, if you want to enjoy sushi without overloading on calories, this guide is for you.
An Introduction to Sushi Calories
Many people see sushi as a light alternative to most restaurant food, making it popular among those who want to eat out while dieting to lose weight.
However, while sushi can be low in calories and more nutritious than other restaurant food, it’s not always the “perfect” diet meal.
For example, sushi rolls with fried components, cream cheese, or mayonnaise-based sauces can be high in calories. Furthermore, rice (a main ingredient in sushi), can contribute more calories than you’d expect, especially if it’s seasoned with sugar and vinegar.
How Many Calories Are in Sushi?
Because every “itamae” has their own way of preparing spicy tuna rolls, shrimp tempura rolls, avocado rolls, and so forth, we shouldn’t assume these foods contain the same number of calories in every restaurant.
And this can make tracking the calories in sushi tricky.
Nevertheless, we can make reasonable calorie estimates based on the ingredients commonly found in these foods. Here are some of the most common sushi dishes and an approximation of the calorie content in an 8-piece serving:
Spicy Tuna Roll Calories
Sushi Rice: About 1 cup (240 calories)
Tuna: Approximately 200 grams (220 calories)
Spicy Mayo: 2 tablespoons (120 calories)
Nori (Seaweed): Minimal (5 calories)
Sesame Seeds: 1 tablespoon (50 calories)
Total Spicy Tuna Roll Calories: Approximately 635 calories
California Sushi Roll Calories
Sushi Rice: About 1 cup (240 calories)
Imitation Crab: 200 grams (200 calories)
Avocado: 1/2 medium avocado (120 calories)
Mayonnaise: 1 tablespoon (60 calories)
Nori: Minimal (5 calories)
Total California Sushi Roll Calories: Approximately 625 calories
Philadelphia Sushi Roll Calories
Sushi Rice: About 1 cup (240 calories)
Smoked Salmon: 150 grams (300 calories)
Cream Cheese: 3 tablespoons (150 calories)
Cucumber: Minimal (10 calories)
Nori: Minimal (5 calories)
Total Philadelphia Sushi Roll Calories: Approximately 705 calories
Shrimp Tempura Roll Calories
Sushi Rice: About 1 cup (240 calories)
Tempura Shrimp: 2 large pieces (220 calories)
Avocado: 1/2 medium avocado (120 calories)
Mayonnaise: 1 tablespoon (60 calories)
Nori: Minimal (5 calories)
Total Shrimp Tempura Sushi Roll Calories: Approximately 645 calories
Rainbow Sushi Roll Calories
Sushi Rice: About 1 cup (240 calories)
Tuna, Salmon, White Fish: 150 grams total (200 calories)
Avocado: 1/2 medium avocado (120 calories)
Cucumber: Minimal (10 calories)
Nori: Minimal (5 calories)
Total Rainbow Sushi Roll Calories: Approximately 575 calories
Salmon Avocado Roll Calories
Sushi Rice: About 1 cup (240 calories)
Salmon: Approximately 150 grams (300 calories)
Avocado: 1/2 medium avocado (120 calories)
Nori: Minimal (5 calories)
Total Salmon Avocado Roll Calories: Approximately 665 calories
Avocado Roll Calories
Sushi Rice: About 1 cup (240 calories)
Avocado: 1 medium avocado (240 calories)
Nori: Minimal (5 calories)
Total Avocado Roll Calories: Approximately 485 calories
Eel Avocado Roll Calories
Sushi Rice: About 1 cup (240 calories)
Eel: Approximately 150 grams (400 calories)
Avocado: 1/2 medium avocado (120 calories)
Eel Sauce: 1 tablespoon (50 calories)
Nori: Minimal (5 calories)
Total Calories in Eel Avocado Roll: Approximately 815 calories
Tuna Nigiri Calories
Sushi Rice: About 1 cup (240 calories)
Tuna: Approximately 200 grams (220 calories)
Total Calories in Sushi Nigiri: Approximately 460 calories
Sashimi Calories
The calories in sashimi varies depending on the fish used. Here are some estimates for tuna and salmon:
Tuna: Approximately 75 grams (110 calories)
Salmon: Approximately 75 grams (150 calories)
Gauging the Number of Calories in Sushi
Again, while the numbers above are reasonable guidelines, they’re probably not overly precise, either.
With that in mind, here are more useful heuristics to help you make informed decisions while dining on sushi:
Type of Sushi: Nigiri and sashimi generally have fewer calories than rolls or hand rolls, which contain more rice and additional fillings.
Ingredients: Rolls with fried components or high-calorie fillings like avocado or cream cheese tend to be more calorie-dense.
Sauces and Toppings: Extra sauces or toppings, such as spicy mayo, eel sauce, or tempura flakes, can significantly increase the calories in sushi. For reference, dishes containing high-calorie sauces typically contain the word “spicy” (e.g., “spicy tuna”). Similarly, high-calorie fried or breaded dishes are usually referred to as “tempura,” “spider,” or “dragon” rolls.
Other Health Factors to Consider
Many people worry about the calories in sushi, but that’s not the only factor to consider when eating raw fish.
Sodium Intake
When eating sushi, people often consume a lot more sodium than they usually would, mainly because they douse their food in soy sauce.
While this isn’t necessarily a health risk if you usually maintain a balanced diet, it can cause sudden changes in body weight due to water retention, which can be frustrating and perplexing while dieting.
[Read More: Why Does My Weight Fluctuate So Much? The Science of Daily Weight Fluctuation]
Heavy Metals
Another point to consider is the metal content of fish. Some research shows that tuna sushi, particularly from larger fish like Bluefin, often contains more mercury than regulatory agencies recommend.
Another study found that tuna sushi can have high levels of methylmercury (“organic mercury”), which can cause numerous health issues, including reproductive problems, cancer, and heart disease.
In addition to mercury, sushi can also contain other heavy metals. A study published in the Journal of the Science of Food and Agriculture found high levels of cadmium, nickel, arsenic, and lead in nori, restaurant-served sushi, and ready-to-eat sushi meals.
This is significant because eating high quantities of these compounds can pose multiple health risks, including organ failure and cancer.
The levels of mercury in sushi can vary significantly based on the type of sushi and the type of fish. Tuna sashimi tends to have the highest average levels of mercury, while other types of sushi tend to have lower mercury levels.
However, you generally don’t need to worry about heavy metal consumption unless you eat large servings of sushi several times weekly. If sushi is an occasional treat, the risk from heavy metals is minimal.
Sushi Nutrition
Nutrition for sushi rolls varies depending on how they were made. Here are some ballpark figures based on what these dishes usually contain:
Spicy Tuna Roll Nutrition Facts: Protein: 30 grams | Carbs: 85 grams | Fat: 25 grams
California Roll Nutrition Facts: Protein: 20 grams | Carbs: 85 grams | Fat: 22 grams
Philadelphia Roll Nutrition Facts: Protein: 25 grams | Carbs: 90 grams | Fat: 30 grams
Shrimp Tempura Roll Nutrition Facts: Protein: 22 grams | Carbs: 85 grams | Fat: 25 grams
Rainbow Roll Nutrition Facts: Protein: 28 grams | Carbs: 80 grams | Fat: 22 grams
Salmon Avocado Roll Nutrition Facts: Protein: 28 grams | Carbs: 85 grams | Fat: 30 grams
Avocado Roll Nutrition Facts: Protein: 10 grams | Carbs: 85 grams | Fat: 25 grams
Eel Avocado Roll Nutrition Facts: Protein: 25 grams | Carbs: 90 grams | Fat: 35 grams
Tuna Nigiri Nutrition Facts: Protein: 32 grams | Carbs: 65 grams | Fat: 6 grams
Sashimi Nutrition Facts: Protein: 25 grams | Carbs: 0 grams | Fat: 8 grams
Sushi Calories: FAQs
FAQ #1: Is sushi high in calories?
Sushi can be high in calories, depending on the ingredients and preparation methods. Rolls with fried elements, cream cheese, or mayonnaise-based sauces can be calorie-dense, whereas simpler sushi like sashimi and nigiri generally have fewer calories because they don’t come with fillings and sauces.
FAQ #2: What sushi rolls are the healthiest?
The healthiest sushi rolls are typically those with more vegetables and fewer high-calorie fillings or sauces. Consider options like cucumber rolls, salmon avocado rolls, or simple tuna rolls without fried components or creamy sauces. Sashimi and nigiri are also lower in calories and provide high-quality protein, so they work well for those following a calorie-controlled diet.
FAQ #3: How many calories are in 8 pieces of sushi?
An 8-piece serving of sushi can range from about 450-to-800 calories, depending on the type of roll and the ingredients used. Generally, simpler rolls or sashimi have fewer calories, while rolls with fried elements or creamy sauces tend to be higher in calories.
+ Scientific References
Lowenstein, Jacob H., et al. “DNA Barcodes Reveal Species-Specific Mercury Levels in Tuna Sushi That Pose a Health Risk to Consumers.” Biology Letters, vol. 6, no. 5, 21 Apr. 2010, pp. 692–695, https://doi.org/10.1098/rsbl.2010.0156. Accessed 10 Apr. 2021.
Paiva, Esther , et al. Sushi Commercialized in Brazil: Organic Hg Levels and Exposure Intake Evaluation. Nov. 2016, pp. 69:115-123, http://dx.doi.org/10.1016/j.foodcont.2016.04.029.
Hong, Young-Seoub, et al. “Methylmercury Exposure and Health Effects.” Journal of Preventive Medicine & Public Health, vol. 45, no. 6, 29 Nov. 2012, pp. 353–363, www.ncbi.nlm.nih.gov/pmc/articles/PMC3514465/, https://doi.org/10.3961/jpmph.2012.45.6.353.
Kulawik, Piotr, et al. “Heavy Metal Contamination, Microbiological Spoilage and Biogenic Amine Content in Sushi Available on the Polish Market.” Journal of the Science of Food and Agriculture, vol. 98, no. 7, 14 Dec. 2017, pp. 2809–2815, https://doi.org/10.1002/jsfa.8778.
Tchounwou, Paul B., et al. “Heavy Metal Toxicity and the Environment.” Experientia Supplementum, vol. 101, no. 1, 26 Aug. 2014, pp. 133–164, www.ncbi.nlm.nih.gov/pmc/articles/PMC4144270/, https://doi.org/10.1007/978-3-7643-8340-4_6.
Burger, Joanna, et al. “Sushi Consumption Rates and Mercury Levels in Sushi: Ethnic and Demographic Differences in Exposure.” Journal of Risk Research, vol. 17, no. 8, 18 Nov. 2013, pp. 981–997, https://doi.org/10.1080/13669877.2013.822925. Accessed 29 Aug. 2021.
Malakootian, Mohammad , et al. Heavy Metals Bioaccumulation in Fish of Southern Iran and Risk Assessment of Fish Consumption. May 2016, pp. 3(2):61-68, http://dx.doi.org/10.15171/EHEM.2016.02.
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