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
Salmon Nigiri
Soft Shell Crab Roll
California Roll
Tempura Prawn Roll
Chicken Teriyaki and Avocado Roll
Cooked Tuna Roll
Chicken Katsu Roll
Salmon and avocado roll
How to make your own sushi rolls
Here are a couple of our favourite sushi recipes.Sweet potato and coconut maki
Chicken Schnitzel and Avocado Sushi Rolls
Tuna and Cucumber Sushi Rolls
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