Today’s sushi restaurants are offering more options for customizing your rolls however you prefer to enjoy them. I’ve listed a few healthy pointers for you to think about next time you’re ordering off a sushi menu:
- Say no to tempera (aka- fried) rolls
- Avoid miso and opt for low-sodium soy sauce
- Choose healthy sides like seaweed, edamame, and steamed dumplings (not fried)
- Switch up that white rice for brown instead
- Limit your portions and don’t over eat till you’re stuffed
Here’s a breakdown of some of the more popular rolls and their calories:
*High calorie and fat content- Beware!
|Type of Sushi Roll||Calories||Fat/gram|
|Spicy Tuna Roll||290||11.0|
|*Shrimp Tempura Roll||508||21.0|
|Salmon Avocado Roll||304||8.7|
|Eel Avocado Roll||372||17.0|
For a more complete breakdown of the calories and nutritional information on sushi click here!
My suggestion is that if you’re going to delight in Japanese cuisines eat the authentic rolls and skip the spicy mayo and tempera toppings. When it comes to Sushi use the KISS rule, Keep It Simple… Sillyand choose the raw or smoked fish on brown rice, or in a cucumber roll with some avocado (which contains healthy fats like omega 3′s). Avoid dipping into high calorie sauces and fill up on those steamed side dishes and you’ll be able to enjoy those sushi lunches more often without a side of guilt for dessert.
Happy sushi eating!
Your Health Nut,