Reprints
A single copy of this article may be reprinted for personal, noncommercial use only.
Calories in sushi: What are the low-cal options?
By Mayo Clinic staffOriginal Article: http://www.mayoclinic.com/health/calories-in-sushi/AN01858
- With Mayo Clinic nutritionist
Katherine Zeratsky, R.D., L.D.
read biographyclose windowBiography of
Katherine Zeratsky, R.D., L.D.
Katherine Zeratsky, R.D., L.D.
As a specialty editor for the nutrition and healthy eating guide, 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, Katherine 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 wellness nutrition at Mayo Clinic in Rochester, Minn., and nutrition education related to weight management and practical applications of nutrition-related lifestyle changes.
Other areas of interest include food and nutrition for all life stages, active lifestyles and the culinary arts.
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 (31)
- Phenylalanine in diet soda: Is it harmful?
- Diet soda: Is it bad for you?
- Stevia: Can it help with weight control?
- see all in Nutrition basics
Healthy diets (10)
- Canola oil: Does it contain toxins?
- Butter vs. margarine: Which is better for my heart?
- Detox diets: Do they work?
- see all in Healthy diets
Healthy cooking (7)
- When the heat is on, which oil should you use?
- Moldy cheese: Is it OK to eat?
- Food poisoning: How long can you safely keep leftovers?
- see all in Healthy cooking
Healthy menus and shopping strategies (8)
- Calories in sushi: What are the low-cal options?
- White whole-wheat bread: Is it nutritious?
- Sodium nitrate in meat: Heart disease risk factor?
- see all in Healthy menus and shopping strategies
Nutritional supplements (18)
- What is wheatgrass — And why is it in my drink?
- Do the benefits of vitamin C include improved mood?
- Prenatal vitamins: OK for women who aren't pregnant?
- see all in Nutritional supplements
Free
E-newsletter
Subscribe to Housecall
Our weekly general interest
e-newsletter keeps you up to date
on a wide variety of health topics.
Mayo Clinic Housecall
Stay up to date on the latest health information.
What you get
- Free weekly e-newsletter
- Mayo Clinic expertise
- Recipes, tools and other helpful information
- We do not share your e-mail address
Question
Calories in sushi: What are the low-cal options?
Are some sushi dishes lower in calories than others?
Answer
from Katherine Zeratsky, R.D., L.D.
Because most types of seafood are relatively low in calories, most kinds of sushi are as well. However, 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, depending on the specific mix of ingredients.
If you're watching your calories, good options include vegetable (maki) and fish (nigiri) sushi rolls. Avoid anything prepared with mayonnaise or added sauce, and anything that's fried. You can also try ordering sushi made with a smaller portion of rice.
Next questionWhite whole-wheat bread: Is it nutritious?
- Maki sushi (rolled sushi with veggies). http:www/myfoodapedia.gov. Accessed April 21, 2010.
- Nigiri sushi (with fish and veggies). http:www/myfoodapedia.gov. Accessed April 21, 2010.
Find Mayo Clinic on