Have you ever wondered how many calories are in sushi rolls?
Last week I ordered in from Haru, which is an upscale chain sushi restaurant in Manhattan. I typically order salmon/avocado roll with brown rice and a piece or two of sashimi. In addition I order a seaweed salad, edamame or a salad to complete my dinner. This time I decided to take apart the roll to figure out how much of each component was in the roll to figure out the calories. Keep an eye out, I will likely be doing this again for comparison sake!
I love tuna, but order salmon since tuna is high in mercury, and get an extra healthy dose of omega-3s from the salmon! This roll is higher in fat due to the salmon & avocado, but it’s all healthy unsaturated fat. The combination of the lean protein (salmon), healthy fat (salmon & avocado), and fiber (brown rice), is a winning combination for satiety.
Nutritional Breakdown: 1 roll (6 pieces)*
224 calories, 7 grams fat, 24 grams carbohydrate, 3 grams fiber, 16 grams protein
*I did not factor in any added sugar. Sushi rice is typically made with rice vinegar, sugar & salt. Since I did not have the recipe, I used basic cooked brown rice for the analysis.
Keep in mind that this nutritional breakdown is for this role in particular, sizes of rolls can vary quite a bit. However if you keep the roll simple, calories are very reasonable.
When ordering sushi:
- Start with miso soup or green salad (ask for the dressing on the side)
- Share an order of edamame for your table
- Enjoy a combination of sashimi (fish only), sushi (fish over rice), or maki (rolls)
- Skip the eel (very high in fat) and anything with “tempura”, cream cheese, or mayo/spicy sauces.
- If brown rice is an option, get it!
- Always ask for low sodium soy sauce, but still use it sparingly (1 Tablespoon has 575 mg!)
- Enjoy some wasabi and pickled ginger with your sushi (but remember they contain sodium too!)