is a balanced diet. It is composed of Lean protein, carbohydrates, negligible
in saturated fat, and loaded with unsaturated fat.
Depending on the
chef, the rice portion of the sushi can vary from 20-30 calories or 3~5 grams
15 grams of sugar
(60 cal) and 10 grams of salt are used to make 100ml
of sushi rice vinegar. A less than a third, or 30ml of
this is used for a whole cup of rice. A cup of rice will yield about 25 pieces
of sushi. One nigiri sushi will contain
no more than 0.7 cal from the sugar, or 0.2 grams of
carbohydrates. This will also equate to 0.47 grams of sodium or 2% of the daily
recommended daily value.
While the protein
and fat content may vary with the type of main ingredients used, here are some
examples. (The weight of the fish used in an average nigiri
sushi is about 5 grams at the most).
Tuna 7 cal 1.1 grams
Protein 0.1grams Unsaturated Fat 0.06 grams Saturated Fat
Salmon 7 cal 1 gram Protein
0.4 grams Unsaturated Fat 0.1 grams Saturated Fat
Halibut 4 cal 1 gram
Protein 0.1 grams Unsaturated Fat 0.02 grams Saturated Fat
A rough caloric average of a single nigiri sushi is
about 35 calories, 1 gram of protein, 4 grams of carbohydrates, 0.3 grams of
unsaturated fat, 0.03 grams of unsaturated fat, and 0.05 grams of sodium.
Multiply that by 10 and that will be an average sushi meal. The only thing that
is lacking in sushi is fiber. Appetizers that are mostly prepared with
vegetables are recommended.
Benefits of Sushi
For a person with normal health, sushi
has many health benefits. All dishes (excluding eel, and some
fusion style sushi) are low in saturated fat and high in protein. There may be
a slight load in carbohydrates in thick sushi rolls, but it is negligible for nigiri sushi since
they are small in amount.
High content of fish oil is the main
health factor which promotes a healthy cardiovascular system. The hikarimono, or shiny fishes (mackerel, Spanish mackerel, sardine, Pacific Saury) contain
the highest amounts of EPA and DHA omega3 fats. (Ironically they are the least
expensive fishes). These fishes are also high in vitamin E which is a powerful
Nori contains a great source of minerals found in
the ocean and vinegar acts as an important factor in promoting cell metabolism.
People who use vinegar frequently (to dress salads, blend with soy sauce, or
drink in small amounts (please refer to rice vinegar in choosing the best ingredients) have lower
percentages of body fat.
Unfortunately, people with type I or
II diabetes should stay away from sushi, and stick to sashimi. Individuals with high blood pressure
must limit their use of soy sauce (see: how to eat sushi).
The sushi diet takes advantage of many
benefits of sushi and the fortunate people that can afford to eat sushi
frequently often use it as a carefree weight loss or diet program. Depending on
the types of sushi and the amount you eat, you can loose
weight over a moderate period of time. Now it is very unrealistic for you to
eat only sushi for several days, but let’s explain why eating sushi can help
you loose weight and also, give you some advice to
take into consideration.
consists of small portions of rice (carbohydrates) and pure protein
packed with omega-3 oils. It consists of mostly protein, a little less than
half the amount of carbohydrates (compared to protein in grams), and beneficial
fat to lower your cholesterol. This is a golden ratio of food components when
dieting. Bodybuilders use similar ratios of each of these components to drop
their body fat. (Yes, they take unsaturated fat pills to melt away fat in
difficult areas) Weight gain can result from an imbalance of carbohydrate,
protein and unhealthy fat. In many cases, people eat foods that contain too
many carbohydrates, and saturated fat compared to protein.
Besides a good nutritional balance,
sushi is often accompanied by many beneficial ingredients and condiments that
can promote weight loss. One is vinegar and citrus. These acids promote fat
loss during metabolism. Sushi rice is prepared with rice vinegar. Some white fishes are eaten with ponzu, or
soy-citrus sauce. Then you have the gari to aid
quick digestion for the body to quickly use up what you have eaten. Green tea
is always served with sushi. Since green tea has many properties that burn fat
it has its very own green tea diet system.
While most sushi are not fattening, if
you are concerned of the calories in sushi, the optimal ingredient to have when
doing the sushi diet are the ones that have close to 0 grams of fat. These sushi’s consist of tuna, albacore, halibut, red-snapper, and shellfish. While the oilier fishes such as toro, salmon, and mackerel will not make you gain weight, they may
not make you loose significant weight depending on
your current metabolism, but your cholesterol will drop significantly and melt
away some fat in your internal organs, which are harder to get rid of. This
goes along with other ingredients such as salmon roe and sea urchin.
Avoid eel, futomaki(excessive
carbohydrates), tamago (sugar
included), and especially rolls with mayonnaise or any other ingredient that
includes saturated fat, such as Philadelphia rolls or tempura rolls. Avoid any sauces that are sweet,
or creamy such as unagi sauce and spicy sauce. The key is to stick to the
traditional Edo style sushi
and moderately limit your carbohydrate intake by sticking to nigiri style. The smaller the rice, the better. Eat gari
in between each sushi to cleanse your palate, use soy sauce sparingly to avoid excessive salt and
drink a lot of hot green tea. Last but not least, eat in moderation. Enjoy each
piece of sushi you eat, take your time, and remember that sushi is not really
meant to be eaten in huge quantities (although you can if you want to). Each
one of them, though very small are to be given some thought and appreciation
to, while tasting them, which leads to a more satisfied stomach. The sushi diet
has a lot to do with the attitude towards, or how to eat sushi as well.
in Sushi (Fusion Type Sushi Rolls)
While sushi calories may vary by their
sizes, there are minimal deviations. Here are a list of an average piece (1) of
fusion type sushi rolls and their caloric value.
factored in to according rolls.
1/3 cup of Japanese short grain rice is used for a one thick
roll of fusion type sushi rolls which equate to about 207 calories. Rolls are
cut into 8 pieces so one average rice portion is equal to about 26 calories. A
thin roll will average to about 15 rice calories per serving.
1/4 of an avocado is used for rolls which is about 60
calories, and 8 calories per serving.
1 cup of spicy sauce is abou 800 calories and roughly
100 calories for a whole roll or 13 calories are used per serving for spicy
1 shrimp tempura is equal to about 60 calories.
Other ingredients such as sushi rice vinegar, and eel sauce