Jul 45 min read

How Many Calories Are There in Sushi and Sashimi?

People often view sushi as a tasty food that’s perfect for when you’re watching your calorie intake.

But here’s what most don’t realize: The number of calories in sushi can be surprisingly high.

To make things more confusing, tracking sushi calories is tricky because chefs don’t always use the same ingredients or preparation techniques in every restaurant.

That doesn’t mean you can’t enjoy sushi while dieting. It just requires a little more planning.

If you want to include sushi in your diet, it’s helpful to have a rough idea of the calorie content in different types of sushi. It’s also useful to know which types typically contain more calories and which are lighter.

In this article, we’ll explore the calorie content of the most common sushi and sashimi dishes. We’ll also discuss other health considerations to keep in mind when eating raw fish.

So, if you want to enjoy sushi without overloading on calories, this guide is for you.

Table of Contents

An Introduction to Sushi Calories

Many people see sushi as a light alternative to most restaurant food, making it popular among those who want to eat out while dieting to lose weight.

However, while sushi can be low in calories and more nutritious than other restaurant food, it’s not always the “perfect” diet meal.

For example, sushi rolls with fried components, cream cheese, or mayonnaise-based sauces can be high in calories. Furthermore, rice (a main ingredient in sushi), can contribute more calories than you’d expect, especially if it’s seasoned with sugar and vinegar.

Other Health Factors to Consider

Many people worry about the calories in sushi, but that’s not the only factor to consider when eating raw fish.

Sodium Intake

When eating sushi, people often consume a lot more sodium than they usually would, mainly because they douse their food in soy sauce.

While this isn’t necessarily a health risk if you usually maintain a balanced diet, it can cause sudden changes in body weight due to water retention, which can be frustrating and perplexing while dieting.

Heavy Metals

Another point to consider is the metal content of fish. Some research shows that tuna sushi, particularly from larger fish like Bluefin, often contains more mercury than regulatory agencies recommend.

Another study found that tuna sushi can have high levels of methylmercury (“organic mercury”), which can cause numerous health issues, including reproductive problems, cancer, and heart disease.

In addition to mercury, sushi can also contain other heavy metals. A study published in the Journal of the Science of Food and Agriculture found high levels of cadmium, nickel, arsenic, and lead in nori, restaurant-served sushi, and ready-to-eat sushi meals.

This is significant because eating high quantities of these compounds can pose multiple health risks, including organ failure and cancer.

The levels of mercury in sushi can vary significantly based on the type of sushi and the type of fish. Tuna sashimi tends to have the highest average levels of mercury, while other types of sushi tend to have lower mercury levels.

However, you generally don’t need to worry about heavy metal consumption unless you eat large servings of sushi several times weekly. If sushi is an occasional treat, the risk from heavy metals is minimal.

Sushi Nutrition

Nutrition for sushi rolls varies depending on how they were made. Here are some ballpark figures based on what these dishes usually contain:

Spicy Tuna Roll Nutrition Facts: Protein: 30 grams | Carbs: 85 grams | Fat: 25 grams
California Roll Nutrition Facts: Protein: 20 grams | Carbs: 85 grams | Fat: 22 grams
Philadelphia Roll Nutrition Facts: Protein: 25 grams | Carbs: 90 grams | Fat: 30 grams
Shrimp Tempura Roll Nutrition Facts: Protein: 22 grams | Carbs: 85 grams | Fat: 25 grams
Rainbow Roll Nutrition Facts: Protein: 28 grams | Carbs: 80 grams | Fat: 22 grams
Salmon Avocado Roll Nutrition Facts: Protein: 28 grams | Carbs: 85 grams | Fat: 30 grams
Avocado Roll Nutrition Facts: Protein: 10 grams | Carbs: 85 grams | Fat: 25 grams
Eel Avocado Roll Nutrition Facts: Protein: 25 grams | Carbs: 90 grams | Fat: 35 grams
Tuna Nigiri Nutrition Facts: Protein: 32 grams | Carbs: 65 grams | Fat: 6 grams
Sashimi Nutrition Facts: Protein: 25 grams | Carbs: 0 grams | Fat: 8 grams

Sushi Calories: FAQs

FAQ #1: Is sushi high in calories?

Sushi can be high in calories, depending on the ingredients and preparation methods. Rolls with fried elements, cream cheese, or mayonnaise-based sauces can be calorie-dense, whereas simpler sushi like sashimi and nigiri generally have fewer calories because they don’t come with fillings and sauces.

FAQ #2: What sushi rolls are the healthiest?

The healthiest sushi rolls are typically those with more vegetables and fewer high-calorie fillings or sauces. Consider options like cucumber rolls, salmon avocado rolls, or simple tuna rolls without fried components or creamy sauces. Sashimi and nigiri are also lower in calories and provide high-quality protein, so they work well for those following a calorie-controlled diet.

FAQ #3: How many calories are in 8 pieces of sushi?

An 8-piece serving of sushi can range from about 450-to-800 calories, depending on the type of roll and the ingredients used. Generally, simpler rolls or sashimi have fewer calories, while rolls with fried elements or creamy sauces tend to be higher in calories.

Scientific References

Sushi Calories: FAQs

FAQ #1: Is sushi high in calories?

FAQ #2: What sushi rolls are the healthiest?

FAQ #3: How many calories are in 8 pieces of sushi?

- Scientific References