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Sushi calories Can I eat it on a diet?

by Georgia Ede
Published: Last Updated on

Sushi, the Asian food that sweeps the world

This delicacy that is increasingly present on our tables, was born in ancient times with the need to preserve fish thanks to vinegar and algae. The sushi , named for “their” , vinegar and ‘shi’ rice , is increasingly widespread in international cuisine and is that, if you have not tried, you start to be a freak.

In addition to its infinite varieties, tastes and possible mixes, sushi is one of the healthiest foods on the planet. We have to say that although not everything is sushi in the Japanese culinary universe, Japanese cuisine is generally very healthy , and low in calories , which is why they claim to be one of the populations with the lowest obesity rate in the world .

The Japanese trend has turned a ball of rice seasoned with fish and vegetables into a real delicacy, due to its delicate appearance, its size, the comfort when eating it and the few calories that each piece provides, sushi is; increasingly, the favorite snack of many people.

Types of sushi and their calories

We are going to quickly explain the types of sushi combinations that we can find in Japanese cuisine so that you can become a true expert in Japanese gastronomy and learn about its nutritional properties.

As we discussed earlier, sushi is a combination of rice, vinegar, fish and vegetables generally, although you can also find them with fruits.

It is a very complete food composed of rice, which provides us with a portion of carbohydrates and fish that provide us with protein , and those that add vegetables and vegetables provide us with vitamins and minerals . In addition, since it is not cooked, its fat content is very low and can be adapted to any menu.

Although it is true, it depends on the satiety that each piece provides, but being rice that comes with dressing is usually quite satiating.

  • Maki : Perhaps it is the best known and popularly extended piece. When we think of sushi we visualize the rice roll wrapped in a dark seaweed. This piece owes its name to the way it is made, actually maki, means funky. Well, these pieces are composed of rice seasoned with rice vinegar and a little sugar combined with diced fish, avocado or cucumber sticks, all wrapped in nori seaweed. They provide between 25 and 30 calories approximately, always depending on their size.
  • Niguiri : These oval portions of seasoned rice on which a thin sheet of fish (salmon, butterfish, or tuna) or shellfish (prawn, scallop or prawn) is supported, do not contain algae and provide around 35-45 kcal per piece, depending on its size.
  • Sashimi : This type does not have rice, but it is included in sushi, it is thin slices of seasoned raw fish. A serving provides about 40 calories, is accompanied by slices of ginger and wasabi (a kind of very spicy green paste, which enhances the flavor of the fish).
  • California Roll or Uramaki : This version arises miles away from the origin of sushi, since it arises in the United States, it is a variety, which has the characteristic that it is rolled upside down. Hence its name “Ura” means the other way around, that is, it is a maki in which the seaweed remains on the inside and the rice on the outside. An inverted maki, which emerged in the 60s and is currently one of the most famous Japanese snacks. On the outside they usually coat the rice with flying fish roe (tobiko) or sesame seeds.
  • Temaki:  It is a nori seaweed cone (larger than makis and uramakis) filled with vinegary rice, pieces of fish, vegetables and greens. They provide between 130 and 150 calories depending on their size.
  • Spring roll : They are makis wrapped by soy wafers of different colors, they do not have nori seaweed. They are sometimes accompanied by mayonnaise. Without mayonnaise they provide about 30 calories per piece, with mayonnaise about 5 more calories.

Within Japanese gastronomy you can find other dishes that provide us with few calories and can be combined with sushi such as the following:

  • Miso soup: A traditional Japanese soup that provides 40 calories, 250 ml.
  • Edamames : Tender soy pods cooked with salty water, gives us 120 kcalories per 100 grams.
  • Yakitori : Marinated chicken skewers 160 calories approximately 150 grams.
  • Kani salad with surimi : 140 calories, approximately 150 grams.

Can I eat Sushi if I am on a diet?

Japanese cuisine offers a wide variety of options that you can consume if you are on a diet, and also as we have indicated previously, sushi is a healthy , balanced , healthy and low-calorie dish . Now that you know the main Japanese dishes perfectly, you can design your own sushi menu that adapts to the number of calories you consume at each meal.

For example, eating 6 assorted makis, a serving of edamames and a miso soup is a good option that gives us about 350 calories and leaves us easily satisfied.

You can also choose to consume sashimi, which does not contain rice and gives us fewer calories, and make multiple combinations that fit your daily caloric expenditure. So, yes, you can absolutely eat sushi if you are on a diet to lose weight.

As you already know, weight loss diets are based on a balance between the calories ingested and those consumed by our body, it is only a matter of adjusting the balance so that the body does not accumulate calories without consuming.

Also, if you combine a correct diet with physical exercise , you can easily taste any of the Japanese specialties.

What is important to know before eating sushi?

It is very important, when consuming sushi for the first time that you do it in a good place, not in free buffets in Chinese restaurants, or packaged sushi in supermarkets, since it will depend on whether you consume it again in future occasions.

Sushi must be good, it must be careful , well prepared . It is usually accompanied by soy sauce , to enhance its flavor; but it should not be the main flavor.

It is very important that sushi pieces are not overloaded with sauces and condiments that hide the true flavors of the main ingredients.

It is accompanied by ginger , which is very healthy and has many nutritional properties. It is also accompanied by wasabi, a paste with an intense green color, made with the root of a horseradish.

The wasabi is characterized more by force than by their itch, because the spiciness does not remain much as chilli, but the force is more intense because the vapors rise through the nostrils.

It is advisable to consume it in very small quantities, although its function is to cleanse the palate to notice the flavors more intensely.

Go ahead and try the sushi diet , the healthy diet that sweeps wherever it goes.

If you are interested in other diets of Asian origin, you can consult the Okinawa diet , the region with the lowest rate of obesity in the world or the Japanese diet .

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