Sushi is growing in popularity globally for its delicious blend of flavors and textures. However, with its increase in popularity, sushi rolls have become larger and often contain higher calorie ingredients. As you choose your next sushi meal, being aware of the calorie differences between sushi types can help you make informed decisions.
Calories in Popular Sushi Rolls
|Type of Sushi
|Calories per 100g (2-3 pieces)
|Imitation crab, cucumber, avocado
|Spicy Tuna Roll
|Raw tuna, white rice, avocado
|Shrimp Tempura Roll
|Fried shrimp in tempura batter
|Avocado, pickled ginger, wasabi
|Tuna, salmon, tilapia, shrimp, avocado
|Smoked salmon, cream cheese, cucumber
|Salmon Avocado Roll
|Raw salmon, avocado, white rice
|Raw tuna, imitation crab, radish sprouts
|Sashimi (raw fish)
|Thin slices of raw fish
|Nigiri (fish on rice)
|Raw fish on rice bed
Traditional Japanese sushi contains minimal ingredients and tends to be lower in calories. For example, sashimi (slices of raw fish) contains about 127 calories per 100 grams. On the other hand, western adaptations of sushi often include higher calorie additions like deep fried tempura, mayonnaise, or cream cheese. A tempura shrimp roll can contain around 175 calories per 100 grams.
Calories can also vary significantly between veggie sushi and sushi with raw or cooked meat. For instance, an avocado veggie roll has around 140 calories per 100 grams, while a spicy salmon roll has about 190 calories. When it comes to sushi, ingredients matter.
Here are some helpful tips when watching your calorie intake:
- Opt for sashimi or nigiri sushi made with raw fish, as these traditional forms tend to be lower in extra calories
- Choose alternative grains like brown rice or quinoa instead of white rice
- Avoid sushi fried in tempura batter or made with high-fat sauces
- Focus on lighter ingredient sushi rolls like cucumber and avocado
While sushi can be a delicious meal option, pay attention to ingredients and preparation methods to help balance nutrition with calories and fat intake. Understanding what goes into your favorite rolls can help you enjoy sushi while supporting your health goals.