Sushi nutritional value

Sushi nutritional value DEFAULT

Sushi Calories and Nutritional Information

Whole Foods Sushi Items (per 100g of the particular item)4All Salmon Nigiri Combo196430184.5Avocado Cucumber Roll158232144.0Blazing Chili Soy Roll172233144.0Brown Rice Avocado Cucumber Roll165232334.0Brown Rice California Roll177231244.0Brown Rice Salmon Avocado Roll197530275.0Brown Rice Shrimp California Roll185233274.5Brown Rice Spicy Shrimp Tempura Roll199336185.0Brown Rice Spicy Tuna Avocado Roll189430264.5Brown Rice Tuna Avocado Roll165331254.0California Roll171233134.0Chef's Assorted Nigiri (6pc)1674240104.4Crabmeat California Roll170134154.0Double Salmon Roll188626164.5Edamame1500144112.0Multi-Grain Avocado Cucumber Roll173333244.5Multi-Grain California Roll189234254.0Multi-Grain Salmon Avocado Roll205533275.0Multi-Grain Spicy Shrimp Tempura Roll207339185.5Rainbow Roll186430174.5Salmon Avocado Roll190433165.0Salmon & Tuna Nirigi Roll Combo178331184.5Shrimp California Roll177236164.5Shrimp Summer Roll (w/ sweet chili sauce) *per serving1700.532194.5Spicy Shrimp Tempura Roll193240074.5Spicy Tuna Cucumber Roll176234054.5Summer Breeze Roll159232144.0Tuna Avocado Roll179333154.5The following rolls are listed per serving (package), not per 100gVegetable Salad Dressing Roll - White Rice (261g)59034643815.5Vegetable Salad Dressing Roll - Brown Rice (261g)58035597915.0Vegetable Salad Dressing Roll - Multi-Grain (261g)59034644915.5

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California Rolls

per 1 piece - Calories: 33kcal | Fat: 0.12g | Carbs: 6.31g | Prot: 1.38g
Other sizes: 1 serving - 158kcal , 100 g - 126kcal , 1 oz - 36kcal , more...    Nutrition Facts - Similar

Salmon Roses   (Pick n Pay)

per 1 rose - Calories: 67kcal | Fat: 3.00g | Carbs: 7.00g | Prot: 4.00g    Nutrition Facts - Similar

Salmon Fashion Sandwich  (Pick n Pay)

per 1 sandwich (20g) - Calories: 48kcal | Fat: 1.00g | Carbs: 6.00g | Prot: 3.00g    Nutrition Facts - Similar

Salmon California Rolls  (Ocean Basket)

per 4 rolls - Calories: 221kcal | Fat: 8.50g | Carbs: 22.30g | Prot: 9.10g    Nutrition Facts - Similar


per 1 piece - Calories: 37kcal | Fat: 0.11g | Carbs: 7.77g | Prot: 1.12g
Other sizes: 1 cup - 237kcal , 1 serving - 179kcal , 100 g - 143kcal , more...    Nutrition Facts - Similar

Salmon Sushi

per 1 piece - Calories: 48kcal | Fat: 0.36g | Carbs: 9.00g | Prot: 1.85g
Other sizes: 1 cup - 282kcal , 1 serving - 238kcal , 100 g - 170kcal , more...    Nutrition Facts - Similar

Avocado Maki

per 1 piece - Calories: 28kcal | Fat: 0.52g | Carbs: 5.21g | Prot: 0.46g
Other sizes: 1 serving - 233kcal , 100 g - 187kcal , more...    Nutrition Facts - Similar

Chan's Platter  (Ocean Basket)

per 12 pieces - Calories: 448kcal | Fat: 12.90g | Carbs: 56.10g | Prot: 14.00g    Nutrition Facts - Similar

Salmon Maki

per 1 piece - Calories: 28kcal | Fat: 0.23g | Carbs: 4.92g | Prot: 1.12g
Other sizes: 1 cup - 305kcal , 1 serving - 230kcal , 100 g - 184kcal , more...    Nutrition Facts - Similar

Salmon Sashimi

per 1 piece - Calories: 41kcal | Fat: 1.68g | Carbs: 0.00g | Prot: 6.13g
Other sizes: 1 oz - 41kcal , 1 cup - 242kcal , 1 serving - 164kcal , more...    Nutrition Facts - Similar

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Nutritional Information About Sushi: Need to Know Facts

Sushi has been at the forefront of cuisine for some time now, but a lot of people aren't aware of the nutritional information of sushi. The good news for many is that it is not a particularly fattening food, and there are ways to keep your diet low calorie, even when you are craving sushi.

While there are obviously a few calories to be found in rice and eggs, there are a number of variations when it comes to sushi that you can take advantage of. For example, sashimi is raw fish pieces that come without rice, and they are very nutritious and low in calories. Here is a look at some of the benefits of sushi and how you can go about enjoying it without having to worry about packing on the pounds.

Facts about Sushi

While it is true that sushi can be a healthy meal and low cal option, there are heavy differences in many of the types and styles of sushi you can indulge in. Having a calorie counter nearby can be a great help when it comes to handmade foods. Sushi is unlike a bag of chips from the store or a steak dinner. Different chefs and different restaurants create their sushi in a different way, and thus the calories vary from roll to roll.

Certain restaurants that prefer flavor over nutrition may opt to dump mayonnaise and salt into their sushi, upping the calorie count without you even realizing. With that said, here is some nutritional information that can give you an idea of the nutrients and amount of calories that come with certain types of sushi (on a per roll basis):

  • Avocado Roll; 140 calories, 5.7 grams of fat, 28 grams of carbs and 2.1 grams of protein
  • Cucumber Roll; 136 calories, 0.0 grams of fat, 30 grams of carbs and 6.0 grams of protein
  • California Roll; 255 calories, 7.0 grams of fat, 38 grams of carbs and 9.0 grams of protein
  • Tuna Roll; 184 calories, 2.0 grams of fat, 27 grams of carbs and 24 grams of protein
  • Salmon and Avocado Roll; 304 calories, 8.7 grams of fat, 42 grams of carbs and 13 grams of protein
  • Shrimp Tempura Roll; 508 calories, 21.0 grams of fat, 64 grams of carbs and 20 grams of protein
  • Spicy Tuna Roll; 290 calories, 11.0 grams of fat, 26 grams of carbs and 24 grams of protein

Unhealthy Sushi Add-Ons

It is important to note that it is the certain extra add-ons that can make certain types of sushi unhealthy. The extra mayonnaise in tuna rolls have a big effect on their calorie count. Also try not to be confused by the fancy word, "tempura". Tempura is just a tricky way of saying that the sushi roll is fried, and we all know that we should try and steer clear of fried foods when trying to lose weight.

Using Nutritional Information to Make Smart Sushi Choices

While this is just the nutritional information when it comes to a few types of sushi, it gives you an idea of the wide range of healthiness there is between varying kinds. There are ways to ensure that your sushi meal is healthy, however if you are on a plan such as the Calorie King diet there are some obvious choices you need to neglect.

Sushi can be an extremely healthy food, especially since fish is so high in protein and omega 3 fatty acids (while also being low in fat). The key here is making educated decisions. Assuming that sushi is healthy on the whole, and consuming a few rolls of shrimp tempura sushi, can knock you right off track when it comes to your weight loss goals. Make sure you know which options are healthy, and make the right choices the next time you head out for a fun filled night of sushi.

The Health Benefits of Sushi and How to Choose Healthy Sushi

The truth about sushi

healthy sushi

Is sushi healthy?

The answer to that question is yes, and no, and relies on how you look at it and what you choose to eat.

Raw salmon and tuna contain heart-healthy Omega-3 fats that are said to be one of the reasons Japan has the greatest number of known centenarians.

Sushi rolls made with raw fish or uncooked vegetables are your best bet. Topped up with edamame or a salad it definitely qualifies as a nutritious meal.

Seaweed (the green stuff that's wrapped around your sushi) is high in iron and fibre, and is said to have anti-cancer benefits and hormone regulating properties. But it's also loaded with sodium which can lead to high blood pressure. 

Rice provides the basis of a sushi rolls and is made by adding vinegar and sugar, so although sushi comes with a healthy dose of minerals (from the seaweed), good fats (from raw fish) and high protein (from the fish and rice), if you're counting calories, sushi isn't necessarily the super healthy food that you might have thought it was.

Raw salmon sushi

Sushi roll calories

Here are some of the most popular Sushi Train choices and their calorific value:

Chicken and Avocado roll 712kJ/169 calories

Tuna Avocado roll 639kJ/152 calories

California roll 525kJ/125 calories

Salmon Ngiri 481kJ/114 calories

Aburi Salmon (grilled) 586kJ/139 calories

Aburi Scallop 424kJ/101 calories

Unagi 350kJ/83 calories

Corn Salad Ship 593kJ/141 calories

Tuna Salad Ship 550kJ/131 calories

California rolls

Who doesn't love a California roll. A juicy crab stick, avocado, cucumber and mayo make a delicious bite. However, one Go Sushi California roll will load you up with around 20g carbohydrates, 7.3g sugar, 613mg sodium 2.7g fat and 509kJ/122 calories.

Have three of those for lunch and you can see how it soon adds up.

Before you know it you've downed 60g carbs, 22g sugar, 8g fat, 1838mg sodium (almost half the recommended daily intake), and 1527kJ/366 calories.

The fat and calories are reasonable and could be considered healthy, but the sugar and sodium are fairly high. And that's before you dip it in soy sauce or finish off with a green tea ice-cream.

California rolls

Bento box

At first glance, a bento box seems like a healthy option with teriyaki chicken, seaweed salad, boiled rice, miso and Japanese pickles. Sounds like a balanced meal, right? 

Let's look a little closer…

According to fitness app My Fitness Pal, a chicken teriyaki bento box contains 3612 kJ/860 calories, 120g carbs, 6g sugar, 23g fat and would take 2.2 hours of cycling to burn off.

Don't know about you, but two hours of exercise to burn off a healthy lunch sounds a bit steep.

Compare it with a Big Mac at 2364 kJ/563 calories, 44g carbs, 9g sugar and 33g fat – ok, that's without fries – and the comparison begins to make sushi look like it should be classed as a 'sometimes food'.

Bento box

The healthiest way to eat sushi

If you want to eat healthy food that's good for you, and you love sushi, all you need to do is stick to some simple rules:

Stick to

  • Raw salmon
  • Raw tuna
  • Sashimi
  • Seaweed salad
  • Avocado or cucumber rolls
  • Brown rice
  • Vegetable dishes

Stay away from

  • Sushi covered in mayo or teriyaki sauce
  • Deep fried chicken (karaage)
  • Sushi made with tempura
  • Soy Sauce

A simple way to keep your sushi meal as healthy as possible is to order edamame when you arrive and ask for cooked dishes without the sauce (you'll save hundreds of calories by reducing the sugar and salt intake).

The nutritional value of sushi makes it a worthwhile option but try and limit yourself to 3 or 4 plates.

And, if you opt for a bento box, just remember you're effectively eating the equivalent of a Japanese Big Mac.

You might also like:

How to make brown rice sushi 

This 'healthy' cooking oil isn't healthy at all 

The best vegetable for boosting health 


Value sushi nutritional

Sushi Deluxe Pack

Sushi Sushi, 100 g (12 pc)

Calories: 179 •Carbs: 30g •Fat: 3g •Protein: 8g

Mark sushi

Sushi Sushi, 352 g (1 pack)

Calories: 458 •Carbs: 72g •Fat: 22g •Protein: 27g

Sushi Saumon

Sushi, 1 piece

Calories: 48 •Carbs: 7g •Fat: 0g •Protein: 1g


Sushi Generico, 100 g

Calories: 159 •Carbs: 28g •Fat: 2g •Protein: 7g


Sushi Box, 410 g

Calories: 590 •Carbs: 86g •Fat: 16g •Protein: 24g

Sushi Lax

Sushi, 1 st

Calories: 67 •Carbs: 7g •Fat: 3g •Protein: 4g

Deluxe Sushi Box

Sushi Sushi, 340 g

Calories: 178 •Carbs: 0g •Fat: 3g •Protein: 0g

Sushi Shrimp

Sushi, 1 piece

Calories: 44 •Carbs: 8g •Fat: 0g •Protein: 2g


Sushi Thon, 1 sushi

Calories: 50 •Carbs: 9g •Fat: 1g •Protein: 10g


Tesco sushi, 1 pack

Calories: 247 •Carbs: 38g •Fat: 6g •Protein: 10g


Recipes & Inspiration

The Health Benefits of a Cucumber


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