- With Mayo Clinic nutritionist
Katherine Zeratsky, R.D., L.D.
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Katherine Zeratsky, R.D., L.D.
Katherine Zeratsky, R.D., L.D.
As a specialty editor for the Food & Nutrition Center, Katherine Zeratsky helps you sort through the facts and figures, the fads and the hype to learn more about nutrition and diet.
A Marinette, Wis., native, she is certified in dietetics by the state of Minnesota and the American Dietetic Association. She has been with Mayo Clinic since 1999.
She is active in nutrition-related curriculum and course development in pediatrics at Mayo Clinic Rochester and nutrition education related to the physiology and recommended intakes for premature infants.
Other areas of interest include breast milk and formula safety, neonatal feeding, and nutrition for breast-feeding mothers.
She graduated from the University of Wisconsin-Madison, served a dietetic internship at the University of Iowa Hospitals and Clinics, and worked as a registered dietitian and health risk counselor at ThedaCare of Appleton, Wis., before joining the Mayo Clinic staff.
Nutrition basics (21)
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- Nutrition rating system: What's behind the new food labels?
- Underweight? See how to add pounds healthfully
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Healthy diets (8)
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- Detox diets: Do they offer any health benefits?
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Healthy cooking (10)
- Canned pumpkin: Better than fresh?
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Healthy menus and shopping strategies (6)
- Sea salt vs. table salt: Which is healthier?
- White whole-wheat bread: Is it nutritious?
- What is BPA? Should I be worried about it?
- see all in Healthy menus and shopping strategies
Nutritional supplements (15)
- Vitamin D toxicity: What if you get too much?
- Prenatal vitamins: OK for women who aren't pregnant?
- Fiber supplements: Are they safe to take every day?
- see all in Nutritional supplements
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Question
Calories in sushi: What are the low-cal options?
I'm wondering about the calories in sushi. Are some sushi dishes lower in calories than others?
Answer
from Katherine Zeratsky, R.D., L.D.
The calories in sushi vary depending on the dish and how it's prepared. In fact, the same sushi dish may have a different nutritional profile when it's prepared by a different chef or made in a certain restaurant, depending on the specific mix of ingredients. Generally, however, sushi can be included in a healthy-eating plan. After all, most types of seafood are relatively low in calories.
To reduce the calories in your sushi meal, start with low-calorie miso soup. Skip the shrimp or vegetable tempura rolls in favor of cucumber rolls (kappa maki) or tuna rolls. Avoid anything prepared with mayonnaise (kewpie) or added sauce. As another option, order the sushi with a smaller portion of rice or without any rice at all.
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