Sushi roll is one of the most popular choices for a night out. Everyone loves sushi and eat it so often, so, sushi roll is definitely a healthy choice, right? Sushi roll is a great option for those that are on a diet right? Well… The answer is yes and no. It really depends on how much you know about the sushi roll’s calories and how to eat sushi guilty-free.
In this article, you can find all the information about sushi rolls’ calories. How to order sushi rolls when on diet and what are some low calories sushi options.

Everyone Loves Sushi Rolls

The sushi roll is a very popular food all over the world. There is a very wide array of sushi rolls, from the simple one ingredient makizushi to the ingredients fill sushi rolls that make people drool. These delicious dishes make it hard to resist and you just keep wanting more. Since there are so many choices, it makes sense that you will want to try all kinds of sushi rolls.
But is sushi roll a healthy choice? How many calories are in sushi rolls? What are the options for those that are on a diet? Are there low calories sushi rolls?
This article will answer all your questions about sushi rolls and calories.

Sushi Roll’s Calories

First off, is sushi a healthy choice? Sushi is actually one of the few healthier options for a meal. With minimal frying and condiments making sushi a great choice. However, there is a difference between nigiri sushi and sushi rolls. Nigiri sushi often times have fewer calories in comparison with sushi rolls. The amount of calories in a sushi roll depends on the type of sushi it is and the ingredients.
Before we dive deep into the sushi’s rolls calories, let’s understand the different kinds of sushi rolls there are:
Makizushi: Japanese style sushi roll where the seaweed(nori) is on the outside with rice and fish and other ingredients inside. Often these makizushi rolls are simple with 2 or 3 ingredients.
Hosomaki: A version of makizushi, that can be directly translated into “thin roll”. These are very simple nori wrapped sushi usually with one ingredient inside. They are much thinner in comparison with makizushi.
Futomaki: Opposite of hosomaki, a “thick roll”, where there are more ingredients inside. These futomaki rolls can vary in sizes, some are very extravagant with 5 or more ingredients. Depending on how you market it, it could also be known as a sushi burrito. Don’t know what a sushi burrito is? Check out this article all about sushi burrito and how cool they are!
Uramaki: Directly translated as “inside out roll”, where instead of the nori being on the outside, the nori is wrapped inside a layer of rice. This type of sushi roll is very common in the U.S. An example would be California roll.

Ok, now that we know about the different kinds of sushi rolls. Let us uncover the truth about sushi rolls’ calories.

Sushi Rolls’ Calories: Western Style

Once sushi was exported outside of Japan, the makizushi has been altered to attract the attention of foreigners’ attention and to suit their likings too. With the rice being on the outside, the sushi chef can add all kinds of toppings to make the appearance of sushi roll more appealing compared to the simple black nori wrapped makizushi. These altercations are crucial to the calories of the sushi roll. Now that the rice is on the outside, more rice is needed in order to fully wrap around the ingredients, thus more carbohydrates, and more calories. Also, whenever there are toppings on top of the rice, more calories are added. There are also a lot of ingredients on the inside. Make sure you take a closer look at the ingredients, for example, conger eel is very high in calories, so are deep-fried shrimp. Some of these fancy and delicious rolls can contain up to 500+ calories per roll. Depending on the restaurant, the ingredients might vary, so this is just a general calorie value.

So, How many calories are in Western Sushi Rolls?

All the calories below are by per roll:

• Shrimp Tempura Roll = 508
• Rainbow roll = 476*
• Eel Avocado Roll = 372
• Caterpillar Roll = 329
• Philadelphia Roll = 320
• Spider Roll = 317 (battered crab with sauce)
• Spicy Tuna Roll = 290

*The rainbow roll is a special one, some restaurants might have a lot of ingredients while there are some simpler rolls with salmon, avocado, and cucumber only. So the number of calories in this sushi roll might vary.

If you would like to take a better look into the history of Maki Sushi and how it has evolved over time,
please check our write up on Maki Roll Sushi : A Brief History

If you are interested in starting your own Maki Sushi Business, please check out our Maki Sushi Machines !

Low Calories Sushi Roll Options

What are the best low calories sushi rolls?
The simple makizushi and hosomaki are considered the winners for low calories. Due to the simplicity of the roll with one or two ingredients, these two sushi rolls the best for people on diet. Fun fact, a hosomaki can also be an uramaki, you can have a thin, one-ingredient or two uramaki that is low calories. These simpler sushi rolls can even find a sushi roll that is delicious, low in calories and high in omega 3 and other healthy fat.

How many calories are in low calories sushi rolls? (calories per roll):

• Kappa Maki (Cucumber Roll) = 136
• Avocado roll = 140
• Veggie roll (picked and fresh vegetables) = 170
• Tuna Roll = 184 (high on protein)
• Salmon Cucumber roll = 231 (high in omega-3 fat)
• Mackerel roll = 232 (great alternative option instead of tuna which can be high on mercury)

Sushi Rolls Calories: Watch Out For Hidden Calories

Here are some tips when ordering sushi rolls that can help you get a healthy meal and keep the high calories away:

1. Look out for “spicy” = often times spicy are just chili-spiked mayonnaise which can add on an extra 99 calories and a lot of fat
2. Be aware of “tempura” = the word tempura in Japanese means deep-fried. Deep-fried = high calories!
3. Same as “crunchy” = the crunchy texture is usually created through deep-fried items or fried batter
4. Watch out for the sauce = a lot of sushi rolls are drizzled in sauces that can have high calories
5. Try Naruto-style sushi roll = Rice is a big part of the sushi and your calories intake, so Naruto-style sushi rolls replaces the rice with cucumber means lower carbohydrates and lower calories.
6. Eat slowly = often times people devour sushi rolls very fast and without proper chewing. Before you know it, you have already overeaten because it takes time for your body and brain to process that you are full.
7. Cut the sushi roll into 8 pieces = By asking the chef to cut the sushi roll into 8 pieces instead you are slowing down your eating and also making an illusion that there is more food.
8. Get some fibers = Order some seaweed salad or edamame for some extra fiber. This way you won’t be consuming too much sushi rolls or calories and you will having a balanced meal
9. Japanese food means balance meal = Japanese cuisine values the idea of a balanced meal, so should you. Don’t get all the same sushi rolls, try some protein filled sashimi or healthy miso soup or other delicious and filling Japanese dishes along with sushi roll.
10. Soy Sauce = though soy sauce doesn’t have a lot of calories, it does contain a lot of sodium and too much is not good for you

Following this simple guide will make it easier for you to enjoy delicious sushi while still being health conscious and avoiding unnecessary calories. Fitness is important and now you can have it without compromising on delicious sushi treats!

Making Sushi Roll

If you are curious to know what the healthiest sushi roll is, or how to know how much calories are actually in the sushi roll. The answer is to make your own sushi roll, this way you can easily control the ingredients and calculate the calories. By making your own sushi roll, you can reduce the amount of rice added and thus reduce the carbs and calories. Use more white meat fish, they are lower in fat while providing you with protein. Add more vegetables like cucumber and carrots for the crunchy textures. Since you are making sushi for yourself, you can even consider adding in some brown rice for more fibers. Skip the mayo entirely, you don’t need the extra calories and fat.
Don’t worry, making your own sushi roll won’t be difficult. You just need a few utensils, like a rice cooker and a bamboo rolling mat and you are good to go. Lay the seaweed and then a thin layer of rice inside it. Add in veggies and fish you like and then just pick up one end and roll into the sushi while gently applying pressure and then you are done! Healthy, delicious and low calories sushi done! Here is the perfect article for those of you that are looking for healthy sushi recipes!

Sushi Roll: Wrap It Up

Sushi roll can be a great option even for those of you that are on a diet, the key is knowing what to order and how to eat sushi roll smartly. Now that you have a general idea of how much calories are in these delicious and fancy sushi rolls you can plan out a well-balanced meal with just enough calories. While some sushi rolls might have higher calories but it contains a lot of healthy fat and omega-3 or protein. The important thing is to balance it out with other dishes. Don’t only get sushi rolls, get a salad, sashimi or miso soup. Pace yourself when you eat the sushi rolls, they are very small and easy to swallow, so your brain might not respond fast enough. Check the ingredients and watch out for certain words when ordering. You can easily achieve a healthy and well-balanced meal with sushi rolls. This is the end of the sushi rolls eating guided with how much calories is in each roll. Hope you enjoyed it!

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