Sushi can be the perfect diet-friendly meal, but it can quickly become a diet-buster with more than 1,000 calories in just a couple of rolls.
To help you navigate the array of options at your favorite sushi bar, I’m sharing the nutritional do’s and don’ts for ordering sushi rolls.
- Most smaller-sized rolls have about 200 to 300 calories per order
- Larger specialty rolls (such as rainbow roll and tiger roll) typically have 400 to 500 calories or more.
- Save 200+ calories and 30-40 grams of carbohydrate by nixing the rice (even brown rice), and ask for roll be wrapped with cucumber, rice paper or soy paper.
- Naruto Rolls – wrapped in cucumber, without rice
- Nori (seaweed), rice paper, or soy paper to wrap, with fresh fish & optional veggies + avocado, without rice
- Temaki (“hand roll”) – cone-shaped piece of seaweed filled with fresh fish, with little or no brown rice
- Brown rice rolls (with seaweed, cucumber, rice paper or soy paper) with fresh fish & optional veggies + avocado
- California roll or any veggie-only roll, with brown rice: Only 150 to 300 calories per roll, but the main issue is that they’re primarily carb-based, often with little protein or fat, so they’re likely to leave you feeling hungry shortly.
- Tempura rolls – battered and deep-fried
- Crunchy rolls – also fried — though a few crunchies here and there won’t make that much of a difference.
- Spider roll (fried soft-shell crab, usually with spicy mayo) and Dynamite roll (typically covered with spicy mayo sauce) can each top 500 calories — most of it from fat and white carbs.
For more details on this topic, watch Molly’s full “Love it, Like it, Hate it” segment on WGNO New Orleans.
Learn more about Ochsner Eat Fit.