Calories in Sushi

updated 10/18

I love sushi! If I go a week without it, I start to crave it. It’s not just the raw fish that I love, but the combo of wasabi, ginger and soy sauce. My clients often ask me if it’s a healthy option if you watching your weight. My answer is yes! 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!) Read on for the calories in sushi.

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”

Calories in sushi (1st column) and sashimi, based on 1 oz fish  (2nd column) 

Tips to decrease your calorie intake when ordering sushi

• Try to order some of the items without rice (sashimi).
• Limit rolls that are fried (tempura) or have added sauce (i.e. spicy sauce)
• An option is to order one roll with rice and one roll wrapped in cucumber, rice or soy paper – and no rice
• Keep in mind that some fish (salmon and eel) has 40% more calories than other fish (scallop, tuna, yellowtail). But I’d never tell you to avoid salmon as it’s loaded with omega 3 fats.
• 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
• Limit tuna due to mercury
• Order brown rice if possible