Do you love sushi? Did you know that the type you choose can make the difference in whether it is full of calories or full of nutrition. Here are some tips for picking the healthiest sushi.
Portion size is very important when it comes to sushi. For most types, six pieces is considered one roll, or one serving. Since each piece is practically bite-sized it's easy to eat a bigger portion than you mean to. So stick to six pieces and add a salad, steamed veggies, or a bowl of soup.
Now that we've determined what counts as one serving, let's talk calories. Even though most people think of sushi as a low-calorie food, the per-roll calorie count can vary greatly from 140-500 calories. So knowing the key words for what to pick is important.
As you probably have guessed, you will want to avoid the fried rolls. These will usually be ones that have the word tempura or spider in the name. Other ingredients you will want to avoid are eel, which is pretty high in calories, and cheese, duck, or creamy sauces, which are often included in the newer versions of sushi. Also, many times, but not always, the spicy rolls are higher in calories as they often use a mayonnaise-based sauce.
Next, beware of sneaky sodium in the form of miso or soy sauce. Skip it if you can or ask for a lower-sodium version.
So what are the better choices? Well in terms of calories, sashimi (sushi without rice) is typically much lower in calories. However, you don't have to go rice-less to make a good choice. Choose brown rice sushi over white rice sushi when possible for filling whole-grain fiber.
Some top picks for rolls that are less than 350 calories per six pieces and a little lower in sodium are:
- veggie roll
- tuna (maguro) roll
- avocado roll
- cucumber roll
- salmon and avocado roll
- yellowtail nigiri
- shrimp nigiri
Very informative Natalie...I LOVE sushi!
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