Sushi Nutrition Guide: Calories, Healthy Options, and Nutritional Information

Photo by: Bigstockphoto
Photo by: Bigstockphoto

Sushi is a Japanese delicacy made from vinegared sushi rice, raw or cooked seafood, and wasabi. Sushi can be wrapped with a nori or just hand-rolled and sliced. The preparation of sushi differs from type to type. The portions, ingredients, and flavorings could contribute to the nutritional value of this well-loved delicacy. For basic reference, we are listing down the nutritional content of a single roll of sushi by type. An average sushi roll yields about six pieces of sushi:

California Roll

This is the most popular of all sushi types in the west. Developed in LA by chef Ichiro Mashita, the California roll is made from vinegared rice, cucumber, crabmeat, and avocado. Sometimes, avocado is substituted with mango or banana. A roll of California sushi contains 255 calories (or 43 per piece), 7 grams of fat, 38 grams of carbohydrates and 9 grams of protein.

Kappa Maki

A traditional kappa maki is made from sushi rice, sliced fresh cucumber, and wrapped in nori. This all-vegetable sushi is one of the healthiest of all sushi types. A roll of kappa sushi yields about 136 calories (or 27 per piece), 30 grams of carbs, 6 grams of protein, and zero fat.

Spicy Tuna Roll

This is one of the most popular types of sushi. It is made from raw tuna seasoned with mayo, chili sauce and a dash of wasabi. With mayo, spicy tuna roll is quite calorie-rich. You can cut the calorie content by up to 100 by nixing mayo. A regular roll of spicy tuna sushi is about 290 calories (or 48 per piece), 11 grams of fat, 26 grams of carbs and 24 grams of protein.

Shrimp Tempura Roll

The shrimp tempura roll contains one of the highest calories. This sushi is made from deep fried slices of shrimp wrapped in wheat batter, avocado, and cucumber slices. A roll of shrimp tempura yields about 508 calories (85 per piece), 21 grams of fat, 64 grams of carbs, and 20 grams of protein.

Avocado Roll

A classic avocado roll makes an excellent vegetarian option for those who are watching what they eat. The sushi is made from creamy slivers of ripe avocado wrapped with sushi rice and nori. A roll of avocado sushi contains about 140 calories (23 per piece), 5.7 grams of fat, 28 grams of carbs and 2.1 grams of protein.

Rainbow Roll

A rainbow roll is made from a variety of raw fish, crabstick and avocado slices. It is high in calories and protein because of the different varieties of fish topping. A regular roll of rainbow roll contains about 476 calories (79 per piece), 16 grams of fat, 50 grams of carbs, and 33 grams of protein.

Philadelphia Roll

Philadelphia roll is a contemporary sushi made with cream cheese, salmon, nori and rice. A roll yields about 290 calories (48 per piece) 12 grams of fat, 28 grams of carbs, and 14 grams of protein.

Salmon Sushi

A salmon sushi is comprised of sushi rice, a dab of wasabi, and slices of fresh salmon on top. A typical roll of salmon sushi contains 240 calories (35 per piece), 3 grams of rice, and 1 ounce of protein.

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