Enough of falling into the usual trap that all rolls are low in calories, here you will find out how to order sushi without throwing away all those hours of exercise in the gym.

By: Activopia

Are you one of those people who can’t help but count the calories of each meal? If so, then you’ll be excited to learn how some sushi dishes can make you fatter than others. Say goodbye to myths and find out what ingredients bring you closer to or further away from your ideal figure.

Surely you have been told a million times about the longevity of the Japanese population due to their healthy diet. What no one is telling you is that they do know what they eat. Although around the world the rolls have acquired a popularity that increases every day, this is not the daily dish consumed by the Japanese . Don’t be fooled, their rice toppings and high-calorie fillings such as cream cheese, avocado or pieces of tempura fish make them just as enemies of your daily diet as other foods considered fast food.

The key is in the quantity. Because they are very small portions, you don’t usually realize it and you end up consuming two and three sets of 10 rolls in one sitting, which is the same as a simple hamburger. If, on the other hand, you lean towards other succulent options on the menu, you will be taking care of your figure.

I’m not telling you to refuse to eat even a cream cheese roll or to give up dinner with your friends as soon as they mention the word Sushi. It’s all about balance . If you know what you eat, you will have a greater capacity to distribute the meals that you include in your diet and you will know how to choose between eating a whole tray of Alaska Rolls or instead 6 Sashimis and only two pieces of your favorite rolls. You can always give a little, you can find the balance!

Sushi Nutritional Benefits

What to choose?

Here I give you a low-calorie list that you can find on any Japanese food menu:

  • Miso soup : 40 calories. (Tofu, wakame, dashi broth, white miso, onion).
  • Kani Salad : 140 calories. (Surimi, cucumber, carrot, lettuce)
  • Edamame: 122 calories. (Soybean pods boiled with salt)
  • Gyoza: 44 calories. (beef or pork, soy, garlic, onion, sake, sesame oil).
  • Wakame Salad: 55 calories.
  • Salmon sashimi: 41 calories.
  • Spring Roll: 28 to 30 calories. (Avocado, carrot, cucumber).
  • Vegetarian Hand: 30 calories. (turnip, cucumber, avocado, seaweed, sesame)
  • Hosomaki : 24 calories. (Nori seaweed, fish, vegetables).

Eating Sushi Without Getting Out of Hand

  • There are 4 basic ingredients that will always get you out of trouble in the face of indecision and are the ones with the least amount of caloric components: Tuna, algae, salmon, prawns and of course vegetables.
  • If you’re wondering if you should also reduce the amount of soy sauce you consume per serving, the answer is it depends. Its caloric content is very low, you would have to consume more than 100g to reach 50 calories with this ingredient, however it contains a huge amount of sodium.
  • The types of sushi that are most fattening are: the Philadelphia Roll, California Roll and all the tempura ones . An order of tempura rolls add up to around 500 calories, which is the same as going straight for your cheat meal for the week.
  • Preparing it at home is always a good alternative. You can choose the ingredients yourself, so you will know that you are eating first class fish. You will not be tempted by tempura if someone dares to order it and you can also invite your friends over and prepare them as they best enjoy them.

Sushi-Based Diet?

As there is a diet for everything, one based on Japanese gastronomy recipes could not be missing. The nutritionist Makiko Sano collects in her book “The Sushi Diet” recipes and secrets that you can include in your routine once a week to achieve a slim and healthy figure. Each recipe is accompanied by very attractive images of how the dish should look once finished, so all sushi lovers can easily learn how to make maki rolls, california rolls, temakis, urumakis, among others. After its publication, artists like Shakira have joined this ” miracle diet ” created for lovers of Japanese food who want to achieve the ideal weight.

muscles of steel

If your exercise routine is severe and you decided to treat yourself to eating as much rice as you please, here is a table that will help you know how much training time you should dedicate to burn 250kcal (8 pieces of sushi).

Training Time to Dedicate
Dance 46 min
Nadar 46 min
Yoga 35 min
Crossfit 28 min
Run 32 min
Stationary bike 35 min
Football 35 min


Am I eating fresh fish?

A study conducted by the non-profit group “Oceana” revealed that 39% of restaurants (just counting New York) serve fake fish to their diners . The substitution and alteration of species is the most common practice in restaurants that seek to lower costs without repairing the damage caused.

Now, what can be done to avoid falling for this deception? The first thing is to choose the higher-class venues, avoiding the low-cost ones, but it is also important that you know which are the best options for you. Niguiri and sashimi are harder to disguise, so it’s unlikely they’ll ever be passed off as anything else. This is the safest option on the menu and the healthiest.

Then, if you love tuna, I’m sorry to say that it’s the easiest fish for restaurants to mask, so every time you see a plate of spicy chopped tuna with a lot of sauce, think twice.

Wasabi, being an essential accompaniment element in each sushi dish, also became an element for which some establishments sought substitutes to maintain prices. A kilo of wasabi, depending on its quality, can cost up to $160. For this reason, establishments have found vegetables such as radish, which are similar in their bitter taste. Many restaurants use it mixed with mustard and coloring that gives it its green appearance to pass it off as wasabi.

Curious data

Did you know that there is a correct order to eat the portions of sushi? The proper way to taste it is to start with the fish with the mildest flavors and end with the strongest, the light-toned pieces first and the pinkish and red ones last.

On top of this, sushi was originally designed to be eaten plain, dipping them in sauce is a custom that arose much later and decidedly not native to Japan. In turn, the most appropriate thing is to dip them on the fish side and not the rice side, as is usually believed.

If Sushi is Fattening or Not, It Depends on You

Now that I’ve told you about how it’s possible to eat a healthy diet without giving up your guilty pleasures, how will you act on your next visit to your favorite sushi restaurant?

You already know that starters are your best friends, although soups or salads are your thing, you will come out well. Then, when ordering the main dish, you should only lean towards the options that have more protein than rice and avoid tempura (seeing that 10 of its pieces are equivalent to a complete hamburger due to its fat content).

For every tray of California Rolls covered in rice that you don’t eat, you can eat two of Sashimi, so you won’t leave the establishment hungry. Now, it’s not bad to try a little. If you go out with your partner and he/she orders classic rolls, you can afford to try, the key is not to overdo it.

With soy sauce you can go ahead! No creamy sauces because you lose all the effort (1 tablespoon of mayonnaise is 99 calories in a single bite). And always remember: if it is a treat that you treat yourself to perhaps once a month, try to opt for restaurants with the best quality reviews, so you will avoid subjecting your digestive system to the experiments of low-cost establishments with lower-quality fish.

The drink with which you accompany your meal is very important. You achieve nothing by ordering a salad if you accompany it with a soda. Green tea is always the best option when it comes to your health and it is also very refreshing.

Did you like it? Tell us in the comments what you would do differently from now on.

Nico Salas.



Leave a Reply

Your email address will not be published. Required fields are marked *