Thursday, May 17, 2012

Healthy Sushi Chart



Let's first get this out of the way: I am a sushi lover. I know a lot of folks who read this blog that can't comprehend how anyone eats sushi. Well, I woke up this morning with sushi on my mind, and I suddenly found myself asking the question "Is sushi really as healthy as people think it is?"

Because it is seafood, we find ourselves going "Oh, that's super healthy", but remember that everything is in the preparation. I mean, chicken is healthy too if you're eating the right body part and not deep frying it. A lot of sushi is raw, but there are the deep fried options, like anything made with tempura. And there are the sauces and toppings as well. One great thing about sushi is that they will usually tell you everything that is in a roll.

The original sushi options were probably pretty healthy before we started to introduce all the new age stuff. I'm pretty sure the Japanese don't make Philly rolls. Hey, I'm just saying.

We all know you most likely won't find caloric information at a sushi restaurant. So to help you make the right decisions when it comes to your rolls, I built a chart that gives a summary of the calories in the most common rolls. Please note that all these options below are with white rice. However, you can make an even healthier choice by asking for brown rice sushi whenever you go out to eat. In my experience, they would usually make it if requested.

Sushi Roll Calories Fat (g)
California Roll 255 7
Philly Roll 380 11
Shrimp Tempura Roll                                       500                 21
Tempura Roll 544 13                
Dragon Roll 507 18
Rainbow Roll 330 8
Veggie Roll 170 5
Spicy Tuna Roll 300 11
Mackerel Roll 232 2
Spicy Salmon Roll 330 5
Shrimp Roll 199 0
Avocado Roll 140 6
Salmon and Avocado Roll 305 9
Tuna Roll 185 2
Eel and Avocado Roll 370 17
Cucumber Roll 135 0
Volcano Roll 388 10

There are tons more, but I included popular options and threw in some low calorie alternatives. The great thing is that a lot of sushi has avocados, which are great for you. You just need to pay attention to all the ingredients in your roll.

Are you disappointed? Did your sushi of choice not make the list?

Cheers Eights & Weights!

Photo credit: Telegraph.co.uk

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