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Sushi Breakdown

Oftentimes we think of sushi as a healthy way to eat out, while that may be true some rolls can pack a lot of hidden calories and sodium. Hopefully this breakdown will help you to be wise in your choices the next time you're eating sushi.

Item Calories Fat (g) Sodium (mg) Carbs (g) Sugar (g)
Edamame (1/2 cup) 90 5 3 2
Seaweed Salad (1/2 cup) 70 4 10 8
California Roll (1 roll) 361 6 66 7
Philly Roll (1 roll) 517 20 59 7
Shrimp Tempura Roll (1 roll) 508 21 64 10
Tempura Roll (1 roll) 531 11 82 10
Dragon Roll (1 roll) 507 18 66 13
Rainbow Roll (1 roll) 489 9 66 7
Veggie Roll (1 roll) 349 7 65 9
Spicy Tuna Roll (1 roll) 449 11 57 7
Salmon Nigiri (1 pc.) 68 1 9 1
Eel Nigiri (1 pc.) 108 5 11 2
Shrimp Nigiri (1 pc.) 44 0 8 1
Egg Cake Nigiri (1 pc.) 73 1 13 5
Tuna Nigiri (1 pc.) 60 0 8 1
Yellowtail Nigiri (1 pc.) 54 0.5 8 1
Pickled Ginger (13 g) 9 0 2.4 1
Wasabi (4 g) 7 0 1 0
Soy Sauce (1 pkt) 16 0 2 0

Fit's Tips: The spicy items tend to be higher in calories as the spicy sauce is usually mayonnaise based. Also, tempura (aka fried) means higher calories, so don't go tempura if you're looking for lighter fare. Finally, look for a lower sodium soy sauce, most restaurants have both options and the low sodium will greatly reduce your salt intake.

PoetryRosita PoetryRosita 5 years
I will print this chart. And I will take it everytime I go to my favorite sushi restaurant. LOL
vstorms vstorms 9 years
This chart is completely off...Well at least they have the wrong info in the wrong column...There info at the top that isnt in the chart it self is the sodium values and then what is in the sodium column in the chart is the carbs and the carbs is the sugar
lollofit lollofit 9 years
this makes me so sad! i love shrimp tempura rolls. I had no idea they're almost 1/2 a days worth of calories!
Giasbash6260 Giasbash6260 9 years
what about sashimi, you don't mention anything about that!!
malzie89 malzie89 9 years
california rolls are really that low in carbs? that doesnt make sense
cravinsugar cravinsugar 9 years
Sounds like they may use a lower fat crema cheese
onesong onesong 9 years
im a little confused as to the philly sushi place does nutritional breakdowns (they also serve brown rice and half-rice rolls) and their philly roll is about 300 calories and 5 g of fat. maybe their rolls are smaller?
MuppetsForDinner MuppetsForDinner 9 years
I don't think this is that bad. I usually only eat one to two rolls... and that's a MUCH better option than most other restaurant dishes.
PinkNC PinkNC 10 years
Never in a million would I try that. I would have to loose a bet in order for someone to place that in front of me. And I still would not eat it.
Rockerchic13 Rockerchic13 10 years
I always always get a tuna roll,(plain) and cold soba noodles. Yummy!
emlod10 emlod10 10 years
I got a roll to be made with soy wrapper instead of seaweed (easier to eat) and asked them to just put in half of the was delicious!
NdHebert NdHebert 10 years
When I go to an Asian restaurant I normally get Edamame and then a veggie or california roll. It may be higher in calories, but im sure its dramatically lower than orange chicken and fried rice. I guess i'll consider sushi my weekly treat :)
bygracealone247 bygracealone247 10 years
wow. when i went to okinawa i ate ate and ate a lot of sushi. esp spicy tuna and when i came back to the states so many ppl kept saying that i look thinner now. lol. idk. i thought sushi are always healthy. who knows? i just love sushi too much. i can't wait to have some when i am in louisiana. the friend i am staying with her sister works at sushi place. yay!
kayleigh83 kayleigh83 10 years
Well this makes me glad I only like ebi (shrimp) nigiri anyways!
Romeo97 Romeo97 10 years
Hey Fit-I am not too keen on seaweed, but could you do a breakdown on whiskas or Fancy Feast? haha
theworldloves theworldloves 10 years
I am obsessed with sushi!!!!! I would never be able to live without it!
KandiQTC KandiQTC 10 years
What about Inari ? Can you add that to the list, Fit-suga?
KandiQTC KandiQTC 10 years
salmon, egg(usually the cheapest too :D!), and eel nigiri are my favs!! I don't understand why people are spazing about the calorie counts here? f(o_O) Sushi is very healthy for you, and relatively low in calories! Plus, there aren't many calories added just to make the taste better like in a lot of foods (oils, fats, etc.) If the calories look like a lot to you, maybe your concept of what a serving means in this chart? and yah, "natto" is fermented soybeans, and is really great for the digestive system and your body, but the smell, is, well, hmm, seems like something fermenting, lol. Not even all Japanese people enjoy it! hehe Try it tho!
christinafry christinafry 10 years
mm... I love love love sushi! the tuna & avocado rolls are my absolute fave! I usually eat two rolls, which translates to kind of a lot of cals... dangit. thankfully I don't indulge THAT often! :) at least the chart reminds me to stay away from the fried and cream cheese rolls!!
cravinsugar cravinsugar 10 years
It's still healthy, i.e. fish, veggies, (if you can) brown rice. You jsut have to say no to the soy sauce, and eat it in moderation! Fits chart is helping us make better deicision, not helping us ban another food from our diets. Ignorance is NOT bliss!
sdimondi sdimondi 10 years
ahhh this is such a wake up call. Sushi, not so healthy as we think.
Heart-Holland Heart-Holland 10 years
I had no idea I was eating so many calories from sushi because I never feel stuffed afterward, even when my boyfriend and I split 5 or 6 rolls.
JessBear JessBear 10 years
My chart looks off, too- one row of numbers is above everything else, and I think cravinsugar was right about it being the sugar in the sodium row, because mine says soy sauce has 2mg of sodium, and that CAN'T be right.
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