Rice
Sushi rice needs to be nice and sticky to create a compact roll so vinegar and sugar are often added to the cooking process. Choose brown or purple rice to make your sushi healthier plus it is a great way to cut down on carbohydrates and they’ll provide you with long-lasting energy.
Fillings
The more veggies in your fillings the better! Rainbow rolls are low in calories and contain lots of colourful nutrients. If you’re looking to make a healthier choice avoid tempura or fried foods in your rolls, also be mindful of the size of your roll as they vary between vendors you might need only two for lunch from one and three from another.
Dressing
Mayonnaise and marinades are delicious but are also a calorie trap, ask for your sushi without the drizzle to cut down on unnecessary calories.
Soy sauce
As tasty as soy sauce is it is one to be consumed in moderation. It is loaded with sodium, a single tablespoon contains over 900mg which is almost half of a healthy adults daily intake.
Rolls by nutritional ranking
We ranked the most common sushi rolls by calorie count.
Vegetarian or Rainbow Roll
Calories: 122 calories
Fat: 1.8g
Protein: 2.7g
Carbs: 23g
Sodium: 15mg
Sugar: 0.8g
Salmon Nigiri
Calories: 124 calories
Fat: 3.8g
Protein: 9.2g
Carbs: 13g
Sodium: 390mg
Sugar: 2.2g
Soft Shell Crab Roll
Calories: 143 calories
Fat: 0.6g
Protein: 8.1g
Carbs: 25g
Sodium: 210mg
Sugar: 0.2g
California Roll
Calories: 155
Fat: 3.4g
Protein: 2.6g
Carbs: 28g
Sodium: 458mg
Sugar: 1.8g
Tempura Prawn Roll
Calories: 212 calories
Fat: 5.8g
Protein: 5.3g
Carbs: 33.3g
Sodium: 388mg
Sugar: 1.2g
Chicken Teriyaki and Avocado Roll
Calories: 221 calories
Fat: 5.8g
Protein: 8.6g
Carbs: 32g
Sodium: 65mg
Sugar: 1.1g
Cooked Tuna Roll
Calories: 225 calories
Fat: 6.4g
Protein: 8.4g
Carbs: 32g
Sodium: 85mg
Sugar: 0.3g
Chicken Katsu Roll
Calories: 237
Fat: 7.5g
Protein: 9.6g
Carbs: 32g
Sodium: 76mg
Sugar: 1.2g
Salmon and avocado roll
Calories: 244 calories
Fat: 8.6g
Protein: 8.7g
Carbs: 32g
Sodium: 43g
Sugar: 0.7g
How to make your own sushi rolls
Here are a couple of our favourite sushi recipes.
Sweet potato and coconut maki
If you're not a fan of raw fish, or you just want to try something a bit different, why not give this delicious sweet potato and coconut vegan sushi a whirl? Get the full recipe.
Chicken Schnitzel and Avocado Sushi Rolls
A perfect lunchbox or office lunch alternative to sandwiches. Get the full recipe.
Tuna and Cucumber Sushi Rolls
Tired of sandwiches? Try sushi for a lunchbox change. Get the full recipe.
