It has taken me a while to jump on the sushi bandwagon. I would try it if someone else offered me a piece, but I never had a desire to go and get sushi. Until now. Something changed and now I really love sushi. Maybe it’s the fact that the two places I’ve tried sushi in Kansas City were both amazingly delicious. And then I found some in my workplaces’ cafeteria. Win for them.
But then the questions start popping up in my head. How much sodium is in this? What is the calorie count? Can sushi be made to order or is it something that you don’t mess with and eat as is? I did some investigating and found some good information. Several sites recommended asking to switch the white rice with a brown rice, avoid “tempura” dishes, and be cautious of spicy dishes. Spicy generally means a higher calorie count (although there are always exceptions). A common thought about sushi is that it is a low-calorie food. But the per-roll calorie count can vary greatly from 140-500 calories. Some top picks for rolls that are lower in calories per six pieces and a little lower in sodium are:
- Veggie Roll
- Tuna (Maguro) Roll
- Avocado Roll
- Cucumber Roll
- Salmon and Avocado Roll
- Yellowtail Nigiri
- Shrimp Nigiri
- Rainbow Roll
- Salmon Cucumber Roll
- Mackerel Roll
- Sashimi
I’m guilty of ordering two-three different kinds of sushi every time I’ve had it. I want a variety of flavors to try and it’s just so easy to order several. However, that means I’m eating two-three servings for one meal. One website had this to say about serving size:
Portion size is very important when it comes to sushi. For most types, six pieces is considered one roll, or one serving. Since each piece is practically bite-sized it’s easy to eat a bigger portion than you mean to. So stick to six pieces and add a salad, steamed veggies, or a bowl of soup.
Below are some good websites I found that offer great guidelines. The first link is an easy to follow list of what’s good and what’s bad on sushi menu’s. The second list is a compilation of “6 Best Low-Calorie Sushi Rolls” that breaks down their nutritional information.
http://www.eatingrules.com/2011/03/healthy-sushi-options/
http://www.shape.com/healthy-eating/meal-ideas/6-best-low-calorie-sushi-rolls