Sushi

squink1980
squink1980 Posts: 14
edited September 25 in Food and Nutrition
Hey all...hope you are having a fabulous Friday!

So I'm going out for sushi tonight for the first time since I started eating healthy. Can you guys tell me what the healthiest option is and what to avoid?

Thanks and have a great weekend!!

Jennica

Replies

  • meggonkgonk
    meggonkgonk Posts: 2,066 Member
    Check out the Hungry Girl Guide- I don't agree with every suggestion she makes, but her analysis of the sushi is accurate (ie-tempura = fried; sashimi=less rice)
  • orange_avocado
    orange_avocado Posts: 232
    Errr... no idea. But the food tracker has tons of sushi rolls (I know I found Rainbow roll, Eel roll, and Tuna rolls the last time I went out). Maybe trying plugging a few good looking ones into your log and seeing what works?
  • aneumany
    aneumany Posts: 165 Member
    its sushi u cant really go wrong, unless u go with fried shrimp (tempura) or lots of sauces (spicy mayo)... raw fish/rice/seaweed! good choice already!.. even miso soup and a salad are ok! enjoy! im jealous! lol
  • kristie874
    kristie874 Posts: 774 Member
    If you know the restaurant you're going to check and see if they have the nutritional information on their website. If not, try to anticipate what you'll eat ahead of time and look to see the calorie content on other sites of similar items. Sashimi (just raw fish) is always good and low calorie. If you like rolls order just one for yourself and don't get any that have fried things in them. I estimate a roll, depending on the size and restaurant, to be around 500 calories.
  • sandiexcandie
    sandiexcandie Posts: 1 Member
    i know that when i was doing weight watchers, it told me salmon was the worst, bc its the fattiest. anything that isnt fried or heavy in sauce would be my best bet.
    so try going for some dragon rolls or spicy tuna or really any of the fresh fish/vegetable rolls :)
  • jessica05h
    jessica05h Posts: 17
    I looked up California Rolls and Veggie Rolls and they both seem to be under 400 calories for 6 pieces. I found that 6 pieces and a bowl of the mushroom soup was more than enough to fill me up.
  • nurse_chris
    nurse_chris Posts: 189
    stay away from any tempura or fried udon... I stick to salmon, tuna and squid sashimi. I might treat myself to one crisp spicy tuna roll....... Oh and the soya sauce.... careful with that sodium :p
  • monkeybuttsmommy
    monkeybuttsmommy Posts: 343 Member
    I usually just get a cali roll and some edimame.
  • rockabyesarojane
    rockabyesarojane Posts: 471
    obviously not a perfect prediction of what all you'll be having; but it give an idea:

    http://fatlossschool.com/calories-in-sushi/
  • skelly013
    skelly013 Posts: 12 Member
    Eat sashimi primarily as it has no rice. If you prefer rolls and are trying to stay really healthy then avoid the ones with sauces (ie. dragon roll, or any of the other with the sweet brown sauce). Good luck, I love sushi, great omega's too.
  • minicakeumz
    minicakeumz Posts: 13
    Some choices I usually get are seaweed salad, miso soup, edemame, tuna poki, and sashimi. When I give myself a treat, I usually have a spicy scallop hand roll or spicy tuna hand roll.
  • dwellsouth
    dwellsouth Posts: 158 Member
    Me :heart: sushi!
    Click the FOOD tab up top, then database and plug in some of the fishies you like, rice, etc. to get an idea of how much to consume (or not).
  • LuRox
    LuRox Posts: 520 Member
    I had 2 pieces of Red Snapper sushi (this is raw fish on top of rice, not a roll), a shrimp cucumber roll (6 pieces) , and a spicy tuna roll (6 pieces). all of that was 540 calories. The Hungry Girl guide is pretty good. Just know that Sashimi is only fish, no rice. And it's raw fish! Anything tempura is going to be higher calories and FRIED! and a california roll will be higher because of the avocado, but that is healthy fat!!!
  • _Amy_Budd
    _Amy_Budd Posts: 378 Member
    Here's what I had for sushi last week:
    A bowl of miso soup
    1/2 edamame appetizer
    4 pieces sushi (with rice)
    4 pieces sashimi (without rice)
    Took half the rice from each sushi piece and paired it with a sashimi piece, so each bite had a bit of rice.
    Asked for low sodium soy sauce, used about 2 tsp.
    Total calories for that meal: 525

    Enjoy your yummy dinner! :)
  • petithamu
    petithamu Posts: 582 Member
    If you really want to stay on the healthy path at a Japanese restaurant, sashimi is your best bet. Each rice roll has appx 1/2 cup to 1 cup of white rice...if they have brown rice options, great but I can almost guarantee most restaurants won't. You are best to start with a cucumber salad or spinach salad (goma ae) if they have one, tell them to go easy on the sesame dressing, follow by a cup of miso soup, then a sashimi platter or sashimi of your favorite fish. if you want to make it more of a meal, order a bowl of white rice to go with it but eat half. Go easy on the soy, the sodium is a killer.

    Source: Family owns a Japanese restaurant and mom's a chef..
  • MeredithLee11
    MeredithLee11 Posts: 192 Member
    I pretty much agree with everyone else. Ask if they have low-sodium soy sauce, most places do.
  • squink1980
    squink1980 Posts: 14
    Holy crap, you guys are amazing!! Thanks for the advice! Eating out is always a little freaky when you're trying to eat healthy, but at least I will be more prepared this time!
  • atomdraco
    atomdraco Posts: 1,083 Member
    i know that when i was doing weight watchers, it told me salmon was the worst, bc its the fattiest. anything that isnt fried or heavy in sauce would be my best bet.
    so try going for some dragon rolls or spicy tuna or really any of the fresh fish/vegetable rolls :)

    The fat in salmon are GOOD fat, EAT it!!!

    Rolls are packed with rice and big calories in those. Usually easily over 200 for 4 rolls.

    Sashimi, any sashimi, is your friend. Grilled fish, any fish, is awesome!

    Yes, watch out soy sauce, most the sauce, go easy on those.

    Ask for salad dress on the side (a rule you should use for all places), so you can control how much dressing you put in.
  • amandalc980
    amandalc980 Posts: 383 Member
    I always get seaweed salad, eat it SLOW and sashimi.
  • loro1971
    loro1971 Posts: 135
    mmmmm stay away from all sauces.. stay away from fried... sashimi is better than sushi and ask if they have brown rice instead of white... some places do... vegetable ones like asparagus,sweet potato,cucumber, are good... tuna,yellowtail and salmon are good... no cream cheese!!! no salad dressing!( take your own).. and no egg (tamago)... edamame appetizer is a great option... enjoy it!!!
  • MelissaL582
    MelissaL582 Posts: 1,422 Member
    Be careful with the soy sauce, lots of sodium in there. I usually get the California rolls, but I have to limit myself. I ♥ sushi!
  • kristy_estes21
    kristy_estes21 Posts: 434 Member
    i know that when i was doing weight watchers, it told me salmon was the worst, bc its the fattiest. anything that isnt fried or heavy in sauce would be my best bet.
    so try going for some dragon rolls or spicy tuna or really any of the fresh fish/vegetable rolls :)

    The fat in salmon are GOOD fat, EAT it!!!

    Rolls are packed with rice and big calories in those. Usually easily over 200 for 4 rolls.

    Sashimi, any sashimi, is your friend. Grilled fish, any fish, is awesome!

    Yes, watch out soy sauce, most the sauce, go easy on those.

    Ask for salad dress on the side (a rule you should use for all places), so you can control how much dressing you put in.

    I was going to say the same thing about the salmon. There is such thing as GOOD fat and salmon definitely has it...as well as avocado. Of course, everything should be in moderation though.
    The one thing I see though is a lot of people recommending miso soup. I LOVE miso soup, but it has a lot of sodium....close to 1/2 of your daily allowance in just 1 cup. Yes, it is low calorie, but that sodium is killer! A lot of rices have upwards of 200 calories in 1 cooked cup, sometimes more. So watch your intake of that as well. Maybe you can ask them to make it with less rice?
    Some salmon rolls have cream cheese in them too so watch out for that along with the sauces like everyone else mentioned.
    I haven't had sushi in a long time and now I want some!! :) I hope your dinner is great! Remember to drink plenty of water and it'll help fill you up, especially with all that rice! :)
  • Fattack
    Fattack Posts: 666 Member
    Salmon nigiri is delicious, filling and low in calories :) Miso Soup, as well as containing sodium as already mentioned, contains a lot of sugars too, and whilst low calorie, should probably be avoided.
  • Tree72
    Tree72 Posts: 942 Member
    I have found http://www.sushifaq.com/sushi-calories.htm to be very helpful when trying to estimate calories in sushi. Just click on the name of the type (roll, sushi, sashimi), and many common options will be listed. I like that it shows protein, fat, and carbs as well as the calories.

    As everyone has said, it's hard to go wrong with sashimi and a few pieces of nigri will fit in most calorie budgets.
  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
    Some places have brown rice as an option. I had some last night with salmon. Yummmm!
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