Calories in Sushi – Bet You’ll like this!
The calories in sushi are low in comparison to many food choices. In fact, many items are not only low in calories but have some excellent side health benefits. It difficult to give exact figures, since each Sushi Chef or restaurant may serve different size portions.
Sushi calories are high in nutrition. All calories count but there are definitely good calories and bad calories. Sushi calories provide some important nutrients that are required for good health.
We have listed many of the popular fish and other ingredients calories per ounce at the bottom for comparisons to different selections. But the good news is that most fish are low in calories. And unless you go crazy with specific sauces, you’ll probably stay under 350 calories for up to eight pieces.
Let’s start with appetizers. One of many people’s favorites are Edamame (Japanese for twig bean) is a very healthy choice. This dish is basically soybeans boiled in salt water. High in protein and fiber and also low in calories. The only drawback might be that they are commonly served with a coating of salt.
I’m sorry to say that the house salads served don’t fare so well. Plain iceberg lettuce with little food value and either a Ginger or Miso dressing that is high in calories and fat aren’t the best choices. Probably a good idea to skip the salad.
Another popular selection for an appetizer is Yakitori (Japanese for grilled bird). This is usually small pieces of chicken and vegetables grilled over charcoal or open flame. The lean meat and vegetables is another low-calorie high protein item. But watch out for the sauce, it may be lemon juice, which is great. Or it could a mixture of mirin (sugar-based alcohol), sake, soy sauce, and sugar. Stick to the lemon juice.
OK, let’s go to some of the popular main Sushi choices. The California Roll is one of the most popular and also one of the healthiest selections. Low calorie, good mix of protein and vegetables, and healthy fat from the avocado. A very healthy and low-calorie choice.
The next most popular choices are Salmon and Tuna, high in protein and Omega-3 fatty acids, plus vitamin D. Both have multiple species but all have the same characteristics. The Spicy Tuna does have an Asian chili and mayonnaise which does add fat and calories. A good choice would be to order the plain Tuna and ask for the Asian chili on the side, with no mayonnaise.
One of the most healthy choices is the Spanish Mackerel. It has twice the Omega-3 fatty acids of Salmon and absorbs the flavors around it. It’s often combined with other stronger flavored vegetables and sauces.
Now the bad news. Soy sauce and Wasabi are very high in sodium, as much as 1,000 mg per tablespoon. Fish eggs, whatever variety, have huge quantities of cholesterol. One tablespoon has about 25% of the daily recommended limit. Other sauces with ginger, miscellaneous sugar-based alcohol, and oil with saturated fats are not good for you.
Here’s a quick break down of fish and other ingredients with calories per ounce, these figures can vary due to a lot of variables so just use as a comparison:
Sushi Calories by Types of Fish
| – 30|
| – 35|
| – 18|
| – 10|
The calories in Sushi are low, especially if you stay away from the sauces and salad dressings. In fact, there are good health benefits to many of the fish served due to the high protein and Omega-3 fatty acids, plus vitamin D. So Sushi calories are good calories and have healthy side benefits too.