Comprehensive Guide to Sushi Roll Calories and Nutrition
My daughter is obsessed with sushi. Buying it. Ordering it. Making it. OBSESSED. So… here I am, the supportive mom, learning and sharing all the things that we have found in this new adventure. Hope it helps!
With love, Coach Nik
5 Main Types of Sushi
| Type of Sushi | Description | Notes |
|---|---|---|
| Nigiri | A topping, usually fish, served on top of sushi rice | Not all nigiri is raw, though this dish is best for people who want to appreciate the flavor of the fish, shellfish, or other toppings |
| Sashimi | Fish or shellfish served alone (no rice) | This is best for people who really love to taste the fish or shellfish since it comes with nothing else |
| Maki | Rice and filling wrapped in seaweed | This is what most people think of when they think of sushi rolls |
| Uramaki | Similar to the above, but rice is on the outside and seaweed wraps around the filling | These rolls often have lots of toppings and sauces — they may either be cooked or raw |
| Temaki | Sushi that has been hand-rolled into a cone shape | The cones are not as easy to share as the rolls (though very delicious!) |
What’s the Difference Between Sashimi, Sushi Rolls and Nigiri?
- Sashimi: Sashimi is plain, thinly sliced raw fish served without any additional ingredients. It might come on a plate or in a bowl with rice. Trying sashimi after experiencing nigiri sushi helps you appreciate the raw fish flavors.
- Sushi Rolls: Sushi rolls include meat, rice, and other ingredients like vegetables. They are rolled in seaweed and sliced into pieces. There are variations like maki (seaweed outside), uramaki (seaweed inside, rice outside), and temaki (hand-rolled cone). Westerners often prefer roll sushi due to its versatility with countless ingredient combinations.
- Nigiri: Nigiri sits between sashimi and sushi rolls. It’s essentially sashimi placed on a molded rice rectangle. Sometimes, wasabi is added underneath for extra flavor. Nigiri offers a diverse range of options, and the size depends on the restaurant and price. It’s a great way to explore unique raw fish flavors, with different types and qualities available.
Types of Sashimi
| Sashimi Name | What Is It? |
|---|---|
| Ahi | Tuna (raw) |
| Aji | Spanish Mackerel (raw) |
| Amaebi | Sweet Shrimp (raw) |
| Anago | Saltwater Eel — usually deep-fried or boiled |
| Aoyagi | Round Clam (raw) |
| Bincho | Albacore White Tuna (raw) |
| Katsuo | Skipjack Tuna (raw) |
| Ebi | Tiger Shrimp (cooked) |
| Escolar | Butterfish (raw) |
| Hamachi | Yellow Tail (raw) |
| Hamachi Toro | Yellowtail Belly (raw) |
| Hirame | Halibut (raw) |
| Hokigai | Surf Clam (cooked) |
| Hotate | Scallop (raw) |
| Ika | Squid (the body is served raw, the tentacles are cooked) |
| Ikura | Salmon Roe (fish eggs) |
| Iwashi | Sardine (raw) |
| Kani | Crab Meat (cooked) |
| Kanpachi | Amberjack (raw) |
| Maguro | Tuna (raw) |
| Saba | Mackerel (raw) |
| Sake | Salmon (raw) |
| Sake Toro | Salmon Belly (raw) |
| Tai | Red Snapper (raw) |
| Tako | Octopus (cooked) |
| Tamago | Sweet Egg Omelet (cooked) |
| Toro | Blue Fin Belly (raw) |
| Tsubugai | Whelk Clam (raw) |
| Umi Masu | Ocean Trout (raw) |
| Unagi | Barbequed Freshwater Eel |
| Uni | Sea Urchin (raw) |
Popular Sushi Rolls
- Avocado Roll: Perfect for vegetarians and vegans, typically containing avocado and cucumber.
- California Roll: A classic choice for beginners, usually including imitation crab meat, avocado, and cucumber, wrapped in seaweed and rice.
- Caterpillar Roll: Similar to the dragon roll but with eel instead of crab, appealing to eel enthusiasts.
- Dragon Roll: Tailored for eel enthusiasts, it includes eel, avocado, and cucumber, topped with avocado slices to mimic dragon scales.
- Eel Avocado Roll: A delightful combination of eel and avocado characterizes this roll.
- Philadelphia Roll: Designed for cream cheese lovers, this roll combines smoked salmon, cream cheese, and cucumber.
- Rainbow Roll: Perfect for those seeking a variety of fish, typically containing crab, avocado, and cucumber, topped with an assortment of fish like tuna, salmon, and yellowtail.
- Salmon Roll: Ideal for those who enjoy raw salmon, usually comprising raw salmon and cucumber.
- Shrimp Roll: Tailored for shrimp lovers, usually including cooked shrimp and cucumber.
- Shrimp Tempura Roll: Similar to the tempura roll but with shrimp tempura instead of vegetables, a delightful option for seafood lovers.
- Soft-Shell Crab Roll (Spider Roll): Features soft-shell crab, avocado, and cucumber, offering a unique choice for seafood enthusiasts.
- Spicy Salmon Roll: Resembling the spicy tuna roll but with salmon, perfect for those who enjoy the flavorful kick of salmon.
- Spicy Tuna Roll: For those craving some heat, this roll comes with raw tuna, spicy mayo, and cucumber, providing a creamy texture with a spicy kick.
- Sushi Chefs: Skilled experts with years of experience, using only the freshest ingredients to craft the perfect sushi rolls.
- Tempura Roll: Crispy on the outside and tender on the inside, typically featuring shrimp tempura, avocado, and cucumber, making it higher in calories due to the frying process.
- Tuna Maki: A classic sushi roll, perfect for raw tuna enthusiasts, typically comprising raw tuna and rice.
- Tuna Roll: Catering to raw tuna enthusiasts, usually including raw tuna and cucumber.
- Veggie Roll: A go-to for vegetarians and vegans, featuring an assortment of vegetables such as cucumber, avocado, and carrot.
Nutritional Content of Sushi
Sushi varies in type and size, leading to significant differences in nutritional content based on ingredients. Some types of sushi are low in calories and fat, while others are high in both.
Calories: Vary based on ingredients. Rolls with fish are higher in protein and lower in calories than those with cream cheese or fried elements.
Macronutrients: Typically low in fat and high in carbs, with rice contributing starch. Vegetable-filled rolls are high in fiber.
Sodium and Cholesterol: Sushi rolls may be high in sodium, especially with soy sauce. Rolls with seafood are naturally sodium-rich. Cholesterol is generally low, except in rolls with avocado or cream cheese.
Vitamins and Minerals: Sushi can be a good source of vitamins and minerals, particularly rolls with vegetables, seafood, or seaweed, which is high in iodine. Salmon and tuna rolls provide omega-3 fatty acids for heart health.
Healthy Sushi Choices:
- Sashimi: Thinly sliced raw fish without rice.
- Kappa Maki: Vegetarian sushi with cucumber.
- Vegetable Sushi: Made with various vegetables.
- Edamame: Steamed soybeans for protein and healthy fats.
- Seafood: Opt for lean proteins like salmon, tuna, and shrimp.
High-Calorie Ingredients in Sushi:
- Tempura: Tempura is a Japanese dish where various ingredients, such as seafood (shrimp, lobster) or vegetables, are coated in a light batter and deep-fried until crispy. Sushi rolls like shrimp tempura, lobster roll, spider roll (crab), asparagus tempura roll, or fried squid roll often include these fried delights.
- Sauces: Eel sauce, spicy mayo, and soy sauce can be high in calories.
- Cream Cheese: Popular but calorie-dense.
- Smoked Salmon: Delicious but may be high in calories.
- Hidden Calories: Crunchy toppings, sugar, or mayonnaise add to calorie count.
Vegetarian Sushi Ingredients: There are also vegetarian sushi ingredients that have the added bonus of being on the cheaper side. These include:
- Egg (tamago)
- Cucumber (kappa)
- Avocado
Weight Loss Considerations:
- Prioritize rolls with fish and vegetables, avoiding extra sauces for a healthier choice.
- Opt for rolls without fried components to reduce calorie intake.
- Begin your meal with a salad to promote a sense of fullness with fewer calories.
- Exercise caution with high-calorie and high-sodium ingredients that can contribute to excess calorie consumption.
- Pay attention to portion sizes to maintain control over your calorie intake.
Potential Health Risks
- Mercury Concerns: Be aware of mercury levels, especially in larger fish like tuna and swordfish. Limit consumption, especially for pregnant individuals and young children.
- Raw Fish Risks: Exercise caution with raw fish due to the potential presence of harmful bacteria and parasites. Choose reputable establishments with high hygiene standards.
- Saturated Fat and Cholesterol: Rolls with ingredients like cream cheese or mayo can be high in saturated fat and cholesterol. Opt for leaner options to reduce these components.
- Sodium Awareness: Some rolls may contribute to high sodium intake, which can impact blood pressure. Select rolls with lower sodium content or consume in moderation, especially if you have hypertension concerns.
Condiments, Garnishes & Their Impact
- Soy Sauce: While enhancing flavor, soy sauce is high in sodium. Opt for low-sodium alternatives or use it sparingly.
- Pickled Ginger: Low in calories but high in sugar. Its purpose is to cleanse the palate between bites, enhancing the sushi experience.
- Wasabi: Low in calories but may have a high sodium content. Use it in moderation to avoid excessive sodium intake.
- Other Condiments: Be cautious with additional condiments, as they may contribute to higher calorie, fat, and sugar levels. Use them sparingly to control your overall intake.
- Garnishes: Brightly colored spheres on sushi often represent roe (fish eggs). Tobiko is the roe of flying fish, usually orange but can be dyed. Masago is the roe of capelin, typically orange unless colored. Be aware of their unique flavors and textures.
