Calories in Sushi
Calories in Japanese Food
I often recommend Japanese food to my clients watching their weight. There are several benefits to this cuisine, including no bread on the table, no tempting desserts and you know exactly what is in the sushi/sashimi unlike most other cuisines that add fat (unless of course you are eating tempura rolls!)
“How many calories are in sushi?” is one of the most common questions I get asked. Well here are your answers:
I calculated the following calories from weighing and measuring rolls and pieces of sashimi / sushi from various restaurants on the upper east side, including Haru, Sushi Hanna, Ko’s and Fusha. I also obtained calories from this website: http://www.sushifaq.com/sushi-calories.htm
Here is what I found:
- An average piece of sashimi is between 75 - 1 oz per piece
- An average piece of sushi is the same size but with 15-25 calories of rice added.
My calculations are based on “average” sized rolls and pieces of sushi / sashimi. Add or subtract calories if you feel your restaurant serves very large or small portions - Spicy sauce will add about 50 - 70 calories to a roll. Add more calories if there is a lot of sauce
- Avocado will add about 50 calories to a roll
- Salmon (55 calories per oz) and eel (65 calories per oz) are the two fattiest fish
- Adding “crunch” to a roll will add about 60 calories (for a small amount). Add more calories if really “crunchy”
Fish (based on 1 oz piece) Sushi Sashimi
Calories
| Yellowtail | 60 | 40 |
| Eel | 85 | 65 |
| Sweet shrimp | 50 | 30 |
| Scallop | 45 | 25 |
| Salmon, farmed | 70 | 50 |
| Salmon, wild | 60 | 40 |
| Sea bass | 45 | 25 |
| Octopus | 45 | 25 |
| Sea urchin | 55 | 35 |
| Tuna, yellowfin | 50 | 30 |
| Tuna, bluefin | 60 | 40 |
Rolls (average size) |
Calories |
|
| Tuna avocado roll | 260 | |
| Spicy tuna roll | 290 | |
| Shrimp tempura roll | 510 | |
| California roll | 255 | |
| Spicy salmon roll | 330 | |
| Yellowtail scallion roll | 190 | |
| Spicy crunchy tuna roll | 360 | |
| Salmon avocado roll | 300 | |
| Eel avocado roll | 375 | |
| Spicy tuna roll wrapped in cucumber |
175 | |
| Tuna roll | 190 | |
Other: |
Calories |
|
| Miso soup | 50 | |
| Edemame in the pod | ||
| -Average portion: 2 cups | 150 | |
| -Larger portion: 3 cups | 225 | |
| Wasabi | 5 | |
| Ginger | 9 | |
| Rice, 1/2 cup | 120 | |
Tips to decrease your calorie intake in a Japanese restaurant:
- Try to order some of the items without rice (sashimi).
- Limit rolls that are fried (tempura) or have added sauce (i.e. spicy sauce)
- Keep in mind that some fish (salmon and eel) has 40% more calories than other fish (scallop, tuna, yellowtail)
- Start your meal with miso soup. It contains only 50 calories and can help to make you feel more full
- Limit ordering jumbo special rolls such as Dynamite rolls
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July 30th, 2007 at 3:14 am
[...] Question: My calorie calculations in my original post on sushi included calculations for both - pieces of sushi and sashimi as well as for rolls. The top section [...]
March 22nd, 2008 at 11:10 pm
just wondering how many sushi pieces are in your calculations. The tuna avocado roll for example. Is it 260 for just one piece of sushi or for an order of it, which is usually about 6-8 pieces?
- I’m assuming since you recommend it as healthy eating its for the whole order, but just want to double check!
March 27th, 2008 at 6:33 pm
[...] one is not so low in sodium… but I had to include it as city girls love sushi!). Check out my previous post on calories in sushi. (400 [...]
May 24th, 2008 at 7:20 pm
[...] your friends to restaurants that you know have healthy choices. Japanese is always a good bet. Check out my post on calories in sushi. 4. Her dinners at home look great. Make sure to add a lot of veggies to help yourself fill up. 5. I [...]
May 31st, 2008 at 9:57 pm
[...] Japanese food to my clients watching their weight. There are several benefits to this cuisine, …http://citygirlbites.com/blog/2007/05/10/calories-in-sushi/California roll, SUSHI Calories and Nutrition FactsFind California roll, sushi calories and [...]
August 4th, 2008 at 12:15 am
Just wondering bc i did not see a response to the above question…is your calorie summary based on just one roll of sushi or the average of about 6-8 rolls??
October 7th, 2008 at 9:02 am
Just for grins…..How about lunch today. I have a hair appt. at 11:30am. Let me know.
October 15th, 2008 at 11:49 pm
[...] are some suggestions: - Japanese (check out my post on calories in sushi and sashimi) - Chinese steamed chicken, shrimp, scallops or tofu with sauce on the side and brown rice - [...]