7 Healthiest Sushi Options to Enjoy ...


7 Healthiest Sushi Options to Enjoy ...
7 Healthiest Sushi Options to Enjoy ...

What's not to love about sushi? It comes in so many different varieties that there is a sushi favorite for just about everyone. However, just because these bite sized Japanese meals may look small and healthy, doesn't mean they always are. I'm going to take you through 7 healthy sushi options to enjoy to help you make the right decision next time you order.

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California Roll

255 calories, 7g fat per roll
The California Roll, or what I like to call the sushi beginner's roll, is a great low calorie choice. The down side though is that if your California Roll is only made with imitation crab and cucumber there are no real healthy fats since the fake crab has only 1⁄15 of the amount of omega-3s as the real stuff. If you want to order a California Roll, make sure it is at least made with avocado in order to get some healthy fats into your meal! Also, a good substitute is to get a Shrimp California Roll instead as shrimp have more health benefits then imitation crab and the same amount of calories.


The California Roll is a sushi roll that is popular among beginners, as it is often one of the least intimidating sushi rolls. It is made with imitation crab, cucumber, and avocado, and typically contains 255 calories and 7g of fat per roll. The downside to the California Roll is that imitation crab contains only 1⁄15 of the omega-3s as compared to real crab, so if you're looking for a healthy fat, you should opt for an avocado California Roll or a Shrimp California Roll instead.

Shrimp California Rolls are a great alternative as they are still low calorie, but they contain more health benefits than imitation crab. Shrimp are a great source of protein and are low in fat and calories. They are also an excellent source of vitamins and minerals, including selenium, phosphorus, and vitamins B12 and B6. Additionally, shrimp are known to be a good source of omega-3 fatty acids, which are essential for heart health.


Rainbow Roll

330 calories, 8g fat per roll
This colorful sushi meal is raw fish wrapped around a vegetable or California roll. This favorite is worthy of the higher calorie count due to its nutritional benefits. Being that this roll is loaded with raw fish, most of its calories are the good kind! It is filled with great muscle building protein that comes from the fish. Rainbow rolls are typically large, so a single order and a bowl of miso soup make a filling meal.


The Rainbow Roll is a popular sushi option due to its vibrant colors and delicious flavor. It is made up of raw fish, typically salmon, tuna, and yellowtail, wrapped around a vegetable or California roll. This sushi roll is a great option for those looking for a healthy meal, as it is low in fat and calories, yet contains a good amount of protein.

The Rainbow Roll provides a variety of nutritional benefits. It is a great source of omega-3 fatty acids, which are essential for a healthy heart and brain. The fish in the roll also contains high levels of vitamin B12, which helps to maintain a healthy nervous system and aids in the production of red blood cells. Additionally, the Rainbow Roll is a good source of iodine, which is essential for proper thyroid function.

The Rainbow Roll is also a great option for those looking to increase their intake of protein. Each roll contains 8g of protein, which is essential for muscle growth and maintenance. The Rainbow Roll can also be a filling meal, as it is typically quite large and can be paired with a bowl of miso soup.


Avocado Roll

140 calories, 5.5g fat per roll
A safe low calorie sushi choice is almost any vegetable roll as long as its not tempura style. The best vegetable roll choice though would have to be the Avocado Roll. Most of the calories in this vegetarian roll come from the healthy monounsaturated fats from the avocado which has been known to lower cholesterol. Avocado makes a great addition to any roll, since a sushi-size portion also contains about 3 grams of fiber.


The Avocado Roll is a great choice for those looking for a low-calorie sushi option. Avocado is a powerhouse of nutrition, packed with vitamins, minerals, and healthy fats. It is a great source of fiber, with a sushi-size portion providing 3 grams. Avocado is also rich in monounsaturated fats, which have been known to lower cholesterol levels.

In addition to being a healthy option, the Avocado Roll is also incredibly versatile. It can be enjoyed as a snack, part of a light lunch, or even as part of a larger sushi feast. It can also be customized with other ingredients, such as cucumber or even jalapeno, to add a kick of flavor.

When ordering the Avocado Roll from a sushi restaurant, it is important to check the menu for the exact nutritional information. Some restaurants may add additional ingredients, such as mayonnaise or cream cheese, that can increase the calorie and fat content.

Overall, the Avocado Roll is a great option for those looking for a healthy sushi option. It is low in calories and fat, while still providing a good source of fiber and healthy fats. Plus, it is incredibly versatile and can be customized to suit individual tastes.


Spicy Tuna Roll

290 calories, 11g fat per roll
In the world of sushi, «spicy» means a spoonful of mayo mixed with an Asian chili sauce. The calorie count can end up being higher than the average amount for this roll depending on how heavy a hand the sushi chef has with the spicy stuff. Either way, you’re better off satisfying your need for heat with a touch of wasabi. If you can't do without your spicy mayo fix though, a Spicy Tuna Roll isn't a bad low calorie choice at only 290 calories. Keep in mind though, if you can skip the spice and have just a plan Tuna Roll, it will drop 100 calories!


The Spicy Tuna Roll is a popular sushi option, but it's important to know the nutritional facts before indulging. This roll typically contains 290 calories and 11 grams of fat. The calorie count can be higher depending on how much mayo and chili sauce is used, so it's best to ask the sushi chef to go easy on the spicy stuff. If you're looking for a low-calorie option, the Spicy Tuna Roll is a good choice. However, if you can do without the spicy mayo, you can save 100 calories by opting for a plain Tuna Roll instead.

When it comes to sushi, there are several other healthy options you can choose from. For instance, the Salmon Skin Roll is a great low-calorie option, with only 70 calories and 4 grams of fat per roll. The avocado roll is also a great option, with only 150 calories and 8 grams of fat. Other healthy sushi options include the Cucumber Roll, the Inari Roll, and the Grilled Eel Roll.


Cucumber Roll

136 calories, 0g fat per roll
Looking for the absolute lowest calorie and lowest fat sushi choice? Then the Cucumber Roll is the way to go. The cucumber provides you with a healthy dose of silica for healthy skin, hair and nails and potassium to reduce blood pressure. Make sure to get a healthy dose of fat somewhere else though during your day as the Cucumber Roll has 0g of fat per roll!


Salmon and Avocado Roll

304 calories, 9g fat per roll
Get ready for an explosion of heart healthy fats with the Salmon and Avocado Roll! Although this roll is a higher calorie option, just like the Rainbow Roll, they are good calories coming from the omega-3s in the salmon and monounsaturated fats in avocado. If you can handle the extra calories that come with this sushi choice, then this is the healthiest option in terms of the vitamins you will get as avocados are a great source of amounts of potassium, folate, niacin, biotin, vitamin B6, vitamin E and vitamin C!


Mackerel Roll

232 calories, 2g fat per roll
Not as popular a roll as the others, but try to consider this white fish instead of your usual tuna, which might contain dangerously high levels of mercury. Like salmon, mackerel is also rich in omega-3s as well as selenium, a mineral that may help protect against cancer! If your sushi restaurant doesn't have mackerel, opt for any other type of white fish.

When all else fails, a good rule of thumb is to stay away from anything labeled with the words spicy, tempura, crunchy, mayo, or cream cheese. Also, try to have your sushi made with brown rice instead of the normal white to avoid the unhealthy effects of the processed rice. A great place to try (if you have one local) is a conveyor belt sushi restaurant. This way you can have only one or two pieces of your favorite unhealthy sushi mixed in with a majority of healthy sushi. It really helps to keep you from feeling deprived. What's your favorite kind of sushi?

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You can also do brown rice instead of white rice at a lot of sushi restaurants, adds an extra health benefit!

You can also try Nagiri or Sashimi! (Just raw fish)

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