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Calories in sushi: What are the low-cal options?By Mayo Clinic staff
Original Article: http://www.mayoclinic.com/health/calories-in-sushi/AN01858
- With Mayo Clinic nutritionist
Katherine Zeratsky, R.D., L.D.read biographyclose window
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.
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Calories in sushi: What are the low-cal options?
Are some sushi dishes lower in calories than others?
from Katherine Zeratsky, R.D., L.D.
Sushi is traditionally made with rice, seaweed and seafood. Because most types of seafood are relatively low in calories, most kinds of sushi are as well. However, calories in sushi vary depending on the dish, the portion 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, sashimi (raw fish) and nigiri (raw fish on a small bed of rice) are good options. So are sushi rolls made with fresh or pickled vegetables. You can also ask for sushi made with a smaller portion of rice. Anything with mayonnaise or added sauce and anything that's fried will have higher calorie counts.Next question
What is BPA? Should I be worried about it?
- Calories count chart for mixed dishes. ChooseMyPlate.gov. http://www.choosemyplate.gov/supertracker-tools/calories-mixed-dishes.html. Accessed March 19, 2013.
- Food Tracker. U.S. Department of Agriculture .https://www.supertracker.usda.gov/foodtracker.aspx. Accessed March 19, 2013.
- Duyff RL. American Dietetic Association Complete Food and Nutrition Guide. 4th ed. Hoboken, N.J.: John Wiley & Sons; 2012:409.
- Hensrud DD, et al. The Mayo Clinic Diet. Intercourse, Penn.: Good Books; 2010:171.
- Zeratsky KA (expert opinion). Mayo Clinic, Rochester, Minn. March 19, 2013.