Molly Kimball published Oct 3, 2017 in ~ 3:00 afternoon | to update Jun 25, 2020 at 1:39 afternoon released Oct 3, 2017 at 3:00 pm | to update Jun 25, 2020 in ~ 1:39 pm

"Pimp" salad native Tsunami episode restaurant ~ above Poydras Street has seared tuna, snow crab, krab stick, cucumber, tomato, asparagus, avocado, masago, v a sesame soybean beans ponzu dressing. (Photo from Daniel P. Edwards)


Look because that proteins, such together fresh tuna, tofu and vegetables to be be the key ingredients in the key you select at Japanese restaurants. (Photo by chris Granger, | The Times-Picayune archive)


The rice in numerous sushi rolls adds about 140 calories and 30 grams of carb to every roll. ( | The Times-Picayune archive)


Edamame is a good alternative to miso soup, if one is trying to cut down ~ above sodium. (Photo by Todd A. Price, | The Times-Picayune archive)


When us think about eating Japanese food, we typically think "healthy" v lean, protein-rich fish, seaweed and also tofu.

You are watching: How many calories in sushi rice

Depending on exactly how we order, however, us can conveniently consume a meal- even a episode lunch or dinner -- that"s anything but nutritious, and that package in 1,500-plus calories and also two days" precious of sodium.

Ginormous sushi rolls space a great example: Those through fried ingredient and/or topped v sweet or creamy sauces can easily top 500 calories per roll.

Even a seemingly irradiate California roll really isn"t the finest option: It"s basically a carb roll through rice and also seaweed with a little of veggies, imitation crab meat and roe. (California rolls space so short in protein, fiber and fat the they"re likely to leave you hungry again in no time.)

Still, don"t push away indigenous the episode bar just yet. The vital is to learn just how to stimulate well. Japanese cuisine gives us ample opportunity to eat fresh fish, vegetables and also heart-smart fats.

Check the end our guide below, i m sorry offers food selection cues and ordering suggestions, for this reason you deserve to avoid usual nutrition pitfalls and also eat deliciously well.

WHAT come ORDER: Our peak three picks because that both taste and also nutrition encompass the following.

Poke-style salad --Sashimi --Sushi rolls --

KEY WORDS: as soon as scanning the menu, there are certain cues to look because that to determine if a dish is nutritious.


Look for items made v lean protein. Seafood or tofu with add-ins choose vegetables and also avocado are your best bets.

Protein up v sashimi and also tataki. Proteins fill us up, therefore look for an imaginative uses. For example, two of my neighborhood Eat Fit favorites that are a little bit various include Tsunami"s Truffle Salmon and Ninja Sushi"s Cajun Tuna Tataki, v their brand-new Orleans turn on a traditional oriental favorite.

Ask around vegetables. They won"t always be obvious, and also they may not also be detailed on the menu. Most sushi restaurants, however, offer a version of steamed broccoli, oshitashi (steamed spinach), and sunomuno (thinly sliced cucumber with rice vinegar).

ROLLS: Rolls, among the most well-known items on the Japanese menu, have the right to be healthful with a couple of tips.

A "big" sushi roll like the Spider Roll, Tempura role or shooting powder Roll generally has 500-plus calories, greatly from oils and white carbs.

Rice-less rolls with fish, avocado and also veggies are typically a much much more moderate 200-250 calories, with high quality calories from skinny protein, heart-smart fats and veggies.

Making clever choices and also mixing better-for-you rolls with a splurge role that friend split, can make a difference.

Rice. Most sushi rolls are made v 3 to 4 ounces the white rice per roll, adding about 140 calories and also 30 grams of carb to every roll, with tiny protein and almost no fiber. Switching to brown rice adds fiber, but still package in almost the very same carbs and also calories.

Instead, opt for no rice. Just try it, you could be surprised the you choose it. You"ll acquire the full flavor of the fish, vegetables and other add-ins. Options for wrapping the roll incorporate seaweed, cucumber, rice file or soybean beans paper.

Nix the fried stuff. A a little bit the tempura crunchies can be OK, however if you"re bespeak a fried softshell crab or fried shrimp roll, in ~ least split it amongst friends. And also restaurants will frequently accommodate "not fried" requests. The original version the the Balance roll (salmon, yellowtail, salmon and avocado wrapped with rice paper) in ~ Uchi sushi on Causeway, because that example, to be deep-fried. The Eat to the right Balance role stemmed from famous requests to not deep-fry it.

Sauces. Eel sauce and also spicy mei ratchet up the calories, so inquiry either sauce ~ above the side, or no sauce. Sauces can include calories, carbs and sugar much faster than you might think. For example, a spoonful the eel sauce contains 5 grams because that sugar. Instead, try a light dip the ponzu or diminished sodium soybean beans sauce.

Added bonus: there is no rice, tempura and also heavier sauces, you"ll in reality taste much more of the spices of the role itself.

SODIUM ALERT: Japanese food deserve to be high ~ above sodium, so, if that"s a diet issue, below are a couple of tips:

Miso soup vs. Edamame

Miso soup

sounds nutritious: broth, tofu and also seaweed - and also it have the right to be, as long as you"re not watching her sodium. A single cup easily has 800-900 mg salt - for those adhering to a lower-sodium diet, that"s an ext than half a day"s top limit in one small bowl. If sodium is


an issue, yet (and part people, like athletes, can actually advantage from the extra sodium), miso soup is a low-calorie, filling begin to a meal.


Start through edamame. Low in calories v a an excellent dose of fiber and protein, these steamed soybeans space the perfect grab-and-go snack or pre-meal nibble. Also with the usual little bit of sea salt, an order of edamame commonly has about 350 mg sodium, and also can additionally be offered with no salt added upon request.

Sauce vs. No sauce

Soy sauce

(920 mg per tablespoon),

"low sodium" soybean beans sauc

e (575 mg every tablespoon), and


(400 mg every tablespoon) have the right to all fill on sodium.

"It"s not unusual for the average sushi patron come use around 2 ounces of soy sauce," claimed Fred Nonato of

sushi restaurant. That"s four tablespoons, which translates to almost 4,000 mg salt from just the soy sauce alone.

If you have high blood pressure or room watching your salt intake, inquiry no sauce or sauce on the side. And also be mindful that "low sodium" or "reduced sodium" soybean beans sauce is only around 25 come 40 percent less sodium, yet still isn"t "low" in sodium.


: add flavor with fresh ginger, wasabi or chili sauce. And monitor the "rules" of episode etiquette and also just lightly dip the sheet of fish into the soybean beans sauce.

Imitation crab vs. New seafood



snow crab

are loaded v sodium, generally 235 mg per ounce. (Side note that we learned from Ricky Toy, executive, management chef and also co-owner of

: numerous varieties of imitation crabmeat additionally contain gluten.)


Opt because that fresh fish for a 95 percent savings, with about 10-15 mg salt per ounce.

Seaweed salad vs. Bean sprouts

Seaweed salad:

Depending on how it"s made, the sodium in seaweed salad have the right to be as high together 700-900 mg per serving. And also some varieties of seaweed room made with fabricated food dyes, together well. Many variations that seaweed salad likewise contain a hefty sheep of included sugar.


: Opt for a p sprout salad, which is just fresh bean sprouts, or steam vegetables. You additionally have much more control end sodium v requests prefer no sauce, or sauce top top the side.

BEVERAGES: take into consideration that services is made from rice prior to indulging, for this reason think before you drink.

Sake is a Japanese liquor do from fermented rice. Oz for ounce, the has about 50 percent an ext calories and also twice the carbohydrate of wine. A 6-ounce offer of services is around 230 calories and also 36 grams of carbs, because that example, contrasted to 150 calories and also 18 grams of carbohydrate for the very same amount the wine.

Green tea. Loaded through antioxidants and also essentially calorie-free, environment-friendly tea is one obvious enhancement to any healthful sushi dinner.

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Editor"s note: This is the an initial in a collection of columns offer advice and guidance for finding the many healthful dishes once eating out. If you have actually questions or want to imply a details style the food, write to she at eatingright


Molly Kimball is a registered dietitian in new Orleans. She have the right to be reached ateatingright