If you a sushi fanatic like me, you may be wondering if it’s possible to have sushi on a regular basis and still lose weight? The answer is yes … assuming you have a little “sushi smarts”!
Is the rice really fattening?
I see people getting a little too caught up in thinking the rice is really fattening but forget about the calories in sake, the orange salad dressing, spicy sauce and the higher fat fish. While I agree that you shouldn’t overdo the rice, the amount that is put in most rolls and pieces of sushi is not that much. For example, a piece of sushi has about 20 more calories than a piece of sashimi (due to the rice). Not too bad! However, I still would suggest a combo of sashimi and sushi.
So how many calories should your sushi meal be?
I generally recommend a woman trying to lose weight consume approximately 500 -600 calories for dinner while a man can consume up to 800. Of course, this number will vary depending upon your activity level, age, weight and individual metabolism.
Sample sushi meals for 600 calories or less:
1/2 order edemame = 75 calories
small sake = 180 calories
605 total calories
4 pieces of sushi (yellowtail, tuna, salmon, scallop) = 220
miso soup = 50
small sake or 6 oz glass wine = 180
595 total calories
salmon avocado roll or eel avocado roll = 280
yellowtail scallion roll = 190
miso soup = 50
520 total calories
salmon avocado roll or eel avocado roll = 280
3 sashimi = 105
miso soup = 50
small sake or a beer = 180
615 total calories
yellowtail scallion roll = 190
5 sashimi = 175
4 shumai or green salad with 2 T. orange dressing = 140
green tea = 0
505 total calories
spicy salmon wrapped in cucumber = 210
4 shumai = 140
2 sushi = 100
2 sashimi = 70
miso soup = 50
green tea = 0
570 total calories
tuna roll = 190
seaweed salad = 120
3 sashimi = 105
small sake = 180
595 total calories
8 sashimi = 280
miso soup = 50
2 small sakes (this one isn’t my first recommendation!) = 280
610 calories
*I averaged the calories in the above meal plans from the lowest calorie fish to the highest. This is a more comprehensive list of the calories in sushi and sashimi.
Slenderizing Sushi Tips
1. Limit alcohol – the calories add up fast…
- 5 oz sake (small) ~ 180 calories
- 12 oz beer ~ 150 calories
- 6 oz wine ~ 150 calories
2. Omit the alcohol and save 150-180 calories. You can eat more food instead (or have a lower calorie meal!) Substitute green tea and get tons of antioxidants.
3. Limit crunchy rolls (adds ~ 60 calories or more) and spicy sauce (adds ~ 50-70 calories or more)
4. Vary your fish. This will help to limit mercury from excessive amounts of tuna or PCB’s from too much farmed salmon. In addition, some fish (i.e. eel and salmon) contain almost double the amount of calories as compared to other fish.
5. The Japanese orange dressing appears very innocent from a calorie standpoint. I was suprised to learn it contains about 150 calories per 2 Tablespoons. Some larger salads may contain 4 Tablespoons!
6. Drink a lot of water or green tea while you are eating. This will help fill you up and flush out the sodium from the soy sauce. Even low sodium soy sauce is loaded with sodium. High sodium meal = bloated body the next day!
7. Miso soup and the green salad with dressing on the side are good low calorie fillers. Start with them and you will end up eating less at your meal. Your goal is to slow down your rate of eating. Eating your salad with chopsticks takes an even longer time (now who would use a knife and fork in a Japanese restaurant?)
Lastly, keep in mind that eating raw fish may increase your risk of foodborne illness, especially if you have certain medical conditions. Pregnant women should not eat raw fish.
