Healthy Sushi Rolls For Your Diet


    Martin Alvarez

    Martin Alvarez
    Nutritionist/Dietitian Professional Guide

    Updated on 12/3/2022

    Fish and seafood are high in protein as well as omega-3 fatty acids, which promote cognitive function; thus, sushi has earned a reputation for being one of the healthiest selections available for dining out. On the other hand, the raw-fish bar has just as many challenges and risks as a game of Frogger. It's not uncommon for menus to be short on descriptions, which means that fried batters, junky starches, mayonnaise-based sauces, and even deceptively high-calorie salad dressings could end up on your plate, even though they might not taste particularly luxurious. We polled some of the most well-known names in nutrition to find out what they get when they go to sushi restaurants so that you can make an informed decision about which sushi rolls are the healthiest.

    Edamame And Miso Soup Accompanied By A Cucumber Roll That Is Served On Brown Rice

    Miso Soup

    "Whenever I go out for sushi, my typical order is one roll of sushi (wrapped in brown rice if at all possible; I try to steer clear of menu items that are labeled "spicy" or "crunchy" or are served with sauce), half a cup of steamed edamame, and one cup of miso soup. The rainbow roll, the salmon-and-avocado roll, and the cucumber roll are my absolute favorites." — Patricia Bannan, MS, RDN, author of "Eat Right When Time is Tight" and a registered dietitian and nutritionist.

    Sashimi Of Edamame And Salmon


    "When I go out for sushi, my favorite thing to do is to split an order of edamame with anyone else in the dining room with me. The first thing I get is always a salad, but I ask for the dressing on the side (the ginger dressing tends to be high in calories). Sashimi of salmon is what I always eat for the main course. This is an excellent source of omega-3 fatty acids, and if you omit the rice from the recipe, you will cut off a significant number of calories and carbohydrates. If I'm still hungry after that, I'll order a side of veggies to go with it, or if the restaurant serves cucumber-avocado rolls made with brown rice, I'll split half of those rolls with a friend." — Ilyse Schapiro MS, RD, CDN.

    Roll With Salmon And Avocado (Served On Brown Rice), As Well As Seaweed Salad


    "My standard order is a roll made with brown rice, salmon, and avocado. This one is tasty and will fill you up because it is loaded with heart-healthy fats, fiber, and protein. Put on as much pickled ginger and wasabi as possible for a different taste, but omit the spicy mayo sauce if you're watching your calorie intake. Rather than ordering two rolls, as some people do when dining out, begin your meal with a seaweed salad, a side of steamed edamame, or some Japanese veggies (not tempura). To conclude, have some tea. In place of dessert, finishing up a lunch of sushi with a nice cup of green tea is the ideal way to end the meal." — Marisa Moore, MBA RDN LD.

    "The salmon-avocado roll is one of my favorites since it is packed with omega-3 fats, has a rich and creamy flavor, and is incredibly fulfilling and satiating. Because seaweed salad contains some of the highest concentrations of mineral-rich greens of any vegetable dish, I almost always serve it alongside this dish. In addition to that, they have a low-calorie count and are quite filling. In addition to that, I'll eat some edamame because soybeans are an excellent source of protein, vitamins, and minerals derived from plants." — Rebecca Scritchfield, RDN, a registered dietitian and nutritionist headquartered in Washington, District of Columbia.

    Several Distinct Kinds Of Sashimi


    "If you avoid the rolls that are fried or tempura inside, sushi can be considered a relatively low-calorie eating option. Therefore, the majority of items at a sushi bar are rather healthy and have a low number of calories. Since there are no additional calories, raw fish is considered the "best" option, and Sashimi is considered much "excellent" when served without rice. On the other hand, consuming some white rice as part of the meal is a great method to strike a healthy balance." — Dianne Rishikof, who holds a Master of Science degree, Registered Dietitian certification, and Licensed Dietitian certification.

    "In my opinion, the idea of sushi has been Americanized and Westernized to such an extent to appeal to a wider audience. As a result, it has truly strayed away from its traditional roots. Cream cheese and fried dishes are two examples of foods that are very high in calorie content. My favorite way to eat Sashimi is to adhere to the KISS principle, which stands for "keep it simple, stupid," and enjoy it with a group of close friends while sharing an assortment of unique a la carte items. Tuna carpaccio, which is tuna sashimi topped with jalapenos, vinaigrette, and green onions, is an example of one of these dishes. Another example is yellowtail and salmon served with ponzu sauce and cilantro. Both of these dishes are prepared similarly." — Jennifer Neily, MS, RDN, LD, FAND.

    The Rainbow Effort (On Brown Rice)


    "When I eat sushi, I try to avoid rolls that contain mayonnaise or cream cheese, as well as rolls that contain tempura. These rolls include a significant amount of saturated fat in addition to a high number of calories. Even when it is not fried, sushi is still excellent on its own. When given a choice, I always go for brown rice because it contains a higher concentration of beneficial nutrients, including fiber, manganese, magnesium, and selenium, than its white counterpart. Getting a sufficient amount of fiber is essential to keep digestion and bowel motions regular. Rolls made with salmon and tuna are ideal alternatives since they are lower in calories, rich in protein, and rich in omega-3 fatty acids, which are healthy for the heart. The rainbow roll, the salmon avocado roll, and the California roll are three of my absolute favorites when it comes to rolls. Although I enjoy spicy tuna and eel rolls, I try to restrict how often I have them because the hot sauce is often mixed with a lot of mayonnaise, and eel rolls are served in a sauce that is sweetened with brown sugar." — Gina Consalvo, MA, RD, LDN, CDE, NCC.

    One Roll, With Either Naruto Rolls Or Sashimi, Served On Brown Rice.

    naruto rolls

    "At Foodtrainers, the Naruto roll is a favorite among many customers. It is a sushi roll that is often made without rice and wrapped in cucumber. It is more interesting than Sashimi (which is fully Foodtrainers-approved), but it is less carb-fest than standard maki rolls. Sashimi is a traditional Japanese dish consisting of thinly sliced raw fish. We recommend that customers begin their meal with one roll made with brown rice, followed by either naruto-style rolls or Sashimi. Another choice is the handroll, which can be ordered with "less rice" and typically contains fish and avocado. In addition to that, we will typically carry our packets of gluten-free tamari." — Lauren Slayton, Registered Dietitian and Nutritionist, Food Trainers NYC.

    Avocado Roll (On Brown Rice)


    "A roll made with brown rice and avocado is an excellent choice since brown rice is an excellent source of fiber, and avocado is an excellent source of monounsaturated fats. They have a low-calorie count (on average, 140 per 6 pieces). Because salmon is rich in omega-3 fatty acids and avocado is rich in monounsaturated fats, a roll made with brown rice and salmon and avocado is a healthier alternative to traditional sushi. Although it has more calories than the other options, the typical serving size of six pieces has only about 300 calories. This selection is also an excellent source of vitamins. In addition to that, it is an excellent source of the nutrients potassium, folate, niacin, biotin, vitamin B6, and vitamins E and C." — Jim Moore, Registered Dietitian, Health Fitness Specialist with the ACSM.

    The Meal Consists Of Miso Soup, A Veggie Roll, And Sashimi

    "My suggestion is that you get one order of brown rice sushi roll (vegetarian or fish-and-vegetable, not fried), many pieces of fish, and miso soup because it is filling and low in calories. The salad dressing should be served on the side. Edamame is a great way to start any meal, and the fact that it is packed with protein makes it particularly satiating. You don't want to fill yourself down with an excessive amount of rolls because the calories from carbs can build up very quickly. Instead, focus on eating a lot of fish and vegetables because the combination of protein and carbs will help you feel fuller for longer." — Toby Amidor, author of The Greek Yogurt Kitchen: More Than 130 Delicious and Healthy Recipes for Every Meal of the Day. Dr. Amidor holds degrees in both nutrition and dietetics.

    Sashimi Of Salmon Or Tuna Served With A Salad Of Seaweed


    "Sashimi of salmon or tuna served with a seaweed salad is one of my go-to meals. Salmon and tuna both have a high omega-3 to omega-6 fatty acid ratio, which helps prevent inflammation in cell membranes. This helps increase hormones that burn fat for weight loss, reduces cravings for sugary foods, and ultimately improves hormone communication. Omega-3 fatty acids are important for the proper functioning of neurons, which in turn helps to improve mental clarity. The high iodine concentration of seaweed improves thyroid function, which in turn assists in boosting the metabolism." — Miriam Jacobson, RD, Certified Nutritionist of Canada.

    Roll Made Of Avocado And Edamame


    "If you want to decrease the likelihood of being ill from eating sushi, my number one piece of advice to anyone who is ordering it, especially for their children, is to request it cooked. If you are adamant about eating sushi made with raw fish, you should ensure that the fish has been frozen beforehand to lessen the likelihood of being ill from a parasite that may be hiding in the fish. Avocado rolls are more filling than other vegetarian rolls due to the fat content of the avocado. Rolls produced with vegetables such as cucumber and carrots are tasty, but if the person does not also consume a source of protein, they may experience feelings of hunger. You should have edamame in conjunction with a tasty vegetable roll as a source of plant-based protein. This will prevent you from feeling hungry in the middle of the meal and ensure that the meal is well-balanced. Edamame has high-quality protein that is full of all the essential amino acids for the body. However, due to the high sodium content, you should use only a small amount of the sauce, such as soy sauce." — Elisa Zied, MS, RDN, CDN.