On a night out, sometimes you just want to have your sushi rolls without worrying whether they’ll surface on your stomach later. Sushi can be one of the healthiest choices when dining out. But when you look at the menu, you actually have more diet-friendly options than you think. The key to healthy sushi is to stick to lean fish, sub for brown rice, and keep sauces sparse and veggies in abundance.
But hiding in plain sight are some very unhealthy and not to mention—tempting—options. As a general rule of thumb, it’s best to steer clear of rolls drenched in sauces and layered with cream cheese—but you already knew that, right?
Keep in mind that any sushi roll (as opposed to sashimi—read on for more info!) is still packed with carb- and calorie-dense rice (even if you opt for healthier brown rice). So it’s good to be aware that you can get up to one cup of rice in a single roll (depending on the sushi chef), which is around 200 calories.
“Rolls average around 300 calories per roll but can range anywhere from the low hundreds to around 600 calories,” says Jim White, owner of Jim White Fitness and Nutrition Studios in Virginia Beach. “I would recommend that men stick to about three when it comes to the lower-calorie rolls, like vegetable rolls. If you’re opting for the higher-calorie rolls such as the volcano, shrimp tempura, or something like a Philadelphia roll, I would only stick to one,” says White.
With some help from White, we’ve identified the best high-protein and low-calorie picks when it comes to ordering sushi. Next time you hit up your favorite fusion restaurant, spring for these lean options.
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