10 Low Calorie Sushi Ideas (Healthy Ordering Guide)

Find the ultimate guide to Low Calorie Sushi Ideas and Healthy Sushi Ordering in this comprehensive guide.

Sushi is a popular dish worldwide, loved by many for its unique flavors and fresh ingredients. However, many sushi rolls can be high in calories, particularly those that are deep-fried or loaded with sauces.

Luckily, there are plenty of low-calorie sushi options available that taste just as good. With a little knowledge and a few tips, you can easily order healthy sushi that won’t wreck your diet.

What is Sushi?

Before I dive into the low-calorie sushi options, let’s first define what sushi is.

Sushi is a Japanese dish that typically consists of vinegared rice, raw or cooked seafood, vegetables, and seaweed.

The dish can be enjoyed in various forms, such as sushi rolls, nigiri, and sashimi. Sushi rolls are the most popular type of sushi and come in various sizes and shapes.

Tips for Ordering Low-Calorie Sushi

Before we get into the low-calorie sushi options, here are some general tips to keep in mind when ordering sushi:

Avoid fried rolls or anything that has the word “tempura” in it.
Choose rolls with mostly raw vegetables or fish.
Skip any rolls that have mayo or cream cheese in them.
Stick to soy sauce in moderation or use low-sodium soy sauce.
Order brown rice instead of white rice for added fiber.

10 Low Calorie Sushi Options (Healthy Ordering Guide)

Now, let’s take a look at ten low-calorie sushi ideas that you can order at your favorite sushi restaurant.

1. Tuna or Salmon Nigiri

Nigiri is a type of sushi that consists of a small ball of rice topped with a slice of raw fish. Tuna and salmon nigiri are excellent low-calorie options and are rich in omega-3 fatty acids.

Calories: 184
Protein: 24g
Carbohydrates: 27g
Fat: 2g
Fiber: 2g

2. Sashimi

Sashimi is another type of sushi that consists of thinly sliced raw fish. It is typically served with soy sauce and wasabi. Sashimi is an excellent low-calorie option, as it is high in protein and low in carbs.

Calories: varies depending on the type of fish or seafood, but on average, a serving of 6-8 pieces contains about 100-150 calories
Protein: varies depending on the type of fish or seafood, but on average, a serving of 6-8 pieces contains about 15-20 grams of protein
Carbohydrates: less than 1 gram
Fat: less than 1 gram
Fiber: less than 1 gram

3. Veggie Roll

If you’re looking for a vegetarian option, a veggie roll is an excellent choice. Veggie rolls are typically made with cucumber, avocado, and carrot, making them low in calories and high in fiber.

Calories: 170
Protein: 5g
Carbohydrates: 33g
Fat: 1g
Fiber: 3g

4. California Roll

The California roll is a popular sushi roll that is made with crab, avocado, and cucumber. This roll is typically low in calories and a great option if you’re looking for something filling.

Calories: 255
Protein: 9g
Carbohydrates: 38g
Fat: 7g
Fiber: 6g

5. Spicy Tuna Roll

Spicy tuna rolls are a popular sushi roll that consists of tuna mixed with spicy mayo and wrapped in seaweed and rice. While they can be higher in calories, you can ask for less spicy mayo or skip the mayo altogether to make them a low-calorie option.

Calories: 290
Protein: 13g
Carbohydrates: 38g
Fat: 11g
Fiber: 2g

6. Rainbow Roll

Rainbow rolls are a type of sushi roll that typically consists of crab, avocado, and cucumber wrapped in rice and seaweed and topped with various types of fish. While they can be higher in calories, they are an excellent option if you’re looking for a filling and flavorful sushi roll.

Calories: 340
Protein: 20g
Carbohydrates: 40g
Fat: 10g
Fiber: 2g

7. Shrimp Tempura Roll

While tempura rolls are typically high in calories, you can make them a bit healthier by choosing a shrimp tempura roll. Shrimp is a low-calorie option, and the tempura batter can be made with lighter ingredients to reduce the calorie count.

Calories: 200
Protein: 7g
Carbohydrates: 27g
Fat: 7g
Fiber: 2g

8. Seaweed Salad

Seaweed salad is a refreshing and low-calorie side dish that pairs well with sushi. Seaweed is packed with vitamins and minerals, and the dish is typically dressed with a light vinaigrette.

Calories: 45
Protein: 1g
Carbohydrates: 6g
Fat: 2g
Fiber: 1g

9. Edamame

Edamame is a traditional Japanese dish that consists of boiled soybeans. It is a low-calorie snack that is high in protein and fiber, making it a great choice if you’re looking to fill up without consuming too many calories.

Calories: 189
Protein: 17g
Carbohydrates: 14g
Fat: 8g
Fiber: 8g

10. Miso Soup

Miso soup is a traditional Japanese soup that is made with miso paste, tofu, and seaweed. It is low in calories and high in nutrients, making it a great option if you’re looking for something warm and comforting.

Calories: 66
Protein: 4g
Carbohydrates: 8g
Fat: 2g
Fiber: 1g

Frequently Asked Questions (FAQ)

Can I still enjoy sushi if I’m on a diet?

Yes! With a few simple adjustments, you can still enjoy sushi while on a diet. Choose rolls with raw fish or vegetables, skip anything deep-fried or loaded with sauces, and opt for brown rice instead of white rice.

Is sushi healthy?

Sushi can be a healthy dish, as it typically contains fresh ingredients and is low in saturated fat. However, some rolls can be high in calories, so it’s important to choose wisely when ordering.

What should I avoid when ordering sushi?

You should avoid anything deep-fried or loaded with sauces, as these rolls tend to be high in calories. You should also avoid rolls that contain cream cheese or mayo.

Can I eat sushi if I have a seafood allergy?

No, if you have a seafood allergy, you should avoid eating sushi.

How can I make sushi at home?

Making sushi at home can be a fun and healthy activity. All you need is sushi rice, seaweed, raw fish or vegetables, and a bamboo rolling mat. There are plenty of online tutorials available to help you get started.

Can I still use soy sauce if I’m watching my sodium intake?

es, you can still use soy sauce if you’re watching your sodium intake. Look for low-sodium soy sauce or use it in moderation.