We love sushi as much as you do, but depending on the type of sushi you choose to indulge in you can make or break your health routine.

It’s true that the Japanese population is the healthiest in the world, but the type of Sushi being offered to us as non-Japanese consumers is sometimes very different from the authentic types that are associated with all the health benefits. The right types of sushi can be healthy, very high in protein and beneficial omega 3 fats. Also a little wasabi goes a long way as its packed with antioxidants like isothiocyanates.

Use our sushi guide below to help you make better choices.

Avocado Roll

Nutritional Value (Per roll): 170 calories | 2.1g protein | 28g carbs | 5.7g fat
A great vegetarian option, high in healthy fats because of the avocado.



Cucumber Roll

Nutritional Value (Per roll): 136 calories | 6g protein | 30g carbs | 0g fat
Many sushi restaurants are starting to include vegetarian choices on the menu with ingredients like fresh cucumbers, avocados, and sea vegetables.  The cucumber roll is a low calorie and fat-free vegetarian sushi option, containing slices of cucumber wrapped up in rice and seaweed.
cucumber roll



California Roll

Nutritional Value (Per roll): 255 calories | 9g protein | 38g carbs | 7g fat
An inside out sushi roll containing cucumber, crabsticks, and avocado is a much better choice than cheese and mayo filled rolls.
california roll

Go for The Salmon and Avocado Roll

Nutritional Value (Per roll): 304 calories | 13g protein | 42g carbs | 9g fat
Basic salmon and avocado sushi roll.

salmon and avocado roll

Ditch The Shrimp Tempura Roll

Nutritional Value (Per roll): 508 calories | 21g protein | 64g carbs | 21g fat
Slices of shrimp deep fried in batter and combined with rice. One of the highest calorie sushi options because it is fried, as with anything with ‘tempura’ in the name. We recommend going for a more authentic sushi option after all the whole point is that sushi should be raw!
 shrimp tempura roll


Spicy Tuna Roll

Nutritional Value (Per roll): 290 calories | 24g protein | 26g carbs | 11g fat
A spicy protein packed sushi roll made with raw tuna, mayo, and chilli sauce. If you want a healthier alternative, tell the chef to cut the mayo and add a dash of wasabi instead. Without the mayo, you get 100 less calories and 9 less grams of fat.
salmon roll


Rainbow Roll

Nutritional Value (Per roll): 489 calories | 31g protein | 66g carbs | 9g fat
Different colored fish and vegetables wrapped around rice.
rainbow roll


Slim Down Your Order with A Salmon Nigiri

Nutritional Value (Per piece): 45 calories | 4g protein | 7g carbs | 0.1g fat
Nigiri refers to raw fish served over rice, without the dressings and additions. This is a healthier option than sushi rolls, usually because less fat is used in the preparation.
salmon nigiri


Say Yes to Sashimi

Nutritional Value (Per piece): 31 calories | 6g protein | 0g carbs | 0.3g fat
What is sushi without rice? Sashimi. Choosing sashimi might not be the conventional option, but it will save you a ton of calories and refined carbs.
tuna sashimi

Don’t Forget About The Ginger

The ginger on the side of the plate is not just a garnish. Ginger helps to boost the immune system as an effective antimicrobial and antiviral agent. Go for it and eat it!


Our final tip for a healthy sushi meal? Don’t get tempted by the combo specials and special offers you often see at sushi restaurants. Like with any other meal, portion control is essential. A sensible sushi meal would consist of six nigiri or sashimi pieces, or one or two basic rolls.