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Is sushi really healthy?

The truth behind your favourite snack - by Lottie Dalziel
  • 19 Sep 2019
Is sushi really healthy?

Q: How many calories are in sushi?

A: There are approximately 200 calories in a sushi roll, which varies depending on the variety, size and even who made it! Whilst sushi is a healthier takeaway option it isn’t as healthy as it appears. Most worrying is the amount of sodium as some rolls have more than your daily recommended intake.

Is sushi healthy?

Sushi became a popular takeaway option in the early 2000s when it was cheap, easy and “healthy” to grab a roll and go. 

Here’s a bit of a nutritional breakdown on your roll

Seaweed 

The green wrapping on your rolls is a nutritional powerhouse, packed with fibre and iron it is also said to help regulate your hormones. 

Rice

Sushi rice needs to be nice and sticky to create a compact roll so vinegar and sugar are often added to the cooking process. Choose brown or purple rice to make your sushi healthier plus it is a great way to cut down on carbohydrates and they’ll provide you with long-lasting energy.

Fillings

The more veggies in your fillings the better! Rainbow rolls are low in calories and contain lots of colourful nutrients. If you’re looking to make a healthier choice avoid tempura or fried foods in your rolls, also be mindful of the size of your roll as they vary between vendors you might need only two for lunch from one and three from another.

Dressing

Mayonnaise and marinades are delicious but are also a calorie trap, ask for your sushi without the drizzle to cut down on unnecessary calories.

Soy sauce

As tasty as soy sauce is it is one to be consumed in moderation. It is loaded with sodium, a single tablespoon contains over 900mg which is almost half of a healthy adults daily intake. 

Rolls by nutritional ranking

We ranked the most common sushi rolls by calorie count.

Vegetarian or Rainbow Roll 

...
Calories: 122 calories
Fat: 1.8g Protein: 2.7g Carbs: 23g
Sodium: 15mg Sugar: 0.8g

Salmon Nigiri

...
Calories: 124 calories Fat: 3.8g
Protein: 9.2g Carbs: 13g Sodium: 390mg
Sugar: 2.2g

Soft Shell Crab Roll 

...
Calories: 143 calories Fat: 0.6g Protein: 8.1g
Carbs: 25g Sodium: 210mg Sugar: 0.2g

California Roll

...
Calories: 155
Fat: 3.4g Protein: 2.6g Carbs: 28g
Sodium: 458mg Sugar: 1.8g

Tempura Prawn Roll 

...
Calories: 212 calories Fat: 5.8g
Protein: 5.3g Carbs: 33.3g Sodium: 388mg
Sugar: 1.2g

Chicken Teriyaki and Avocado Roll

...
Calories: 221 calories Fat: 5.8g Protein: 8.6g
Carbs: 32g Sodium: 65mg Sugar: 1.1g

Cooked Tuna Roll

...
Calories: 225 calories
Fat: 6.4g Protein: 8.4g Carbs: 32g
Sodium: 85mg Sugar: 0.3g

Chicken Katsu Roll

...
Calories: 237 Fat: 7.5g
Protein: 9.6g Carbs: 32g Sodium: 76mg
Sugar: 1.2g

Salmon and avocado roll 

...
Calories: 244 calories Fat: 8.6g Protein: 8.7g
Carbs: 32g Sodium: 43g Sugar: 0.7g

How to make your own sushi rolls

Here are a couple of our favourite sushi recipes.

Sweet potato and coconut maki

...
If you're not a fan of raw fish, or you just want to try something a bit different, why not give this delicious sweet potato and coconut vegan sushi a whirl? Get the full recipe.

Chicken Schnitzel and Avocado Sushi Rolls

...
A perfect lunchbox or office lunch alternative to sandwiches. Get the full recipe.

Tuna and Cucumber Sushi Rolls

...
Tired of sandwiches? Try sushi for a lunchbox change. Get the full recipe.
Lottie Dalziel
Lottie Dalziel
Lottie Dalziel is a 4AM riser and coffee-addict who lives and breathes the Better Homes and Gardens brand. When she isn't reading up on the latest trends in sustainability or discovering ways to upcycle almost anything, you can find her by the beach, cooking up a storm or adding to her abundant (some would say out of control) plant collection.

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