rows of different sushi rolls

Let’s face it, sushi is just flat out amazing! It has a distinct flavor that often needs to grow on you but once it does, you’re hooked for life! While most of believe that these Japanese dishes are packed with nothing more than tons of flavor, the truth is thatĀ some sushi options can really pack in the calories, leading to quick weight gain if you’re eating it several times a week. For you big-time sushi lovers, here’s a quick list of what you should (and should not) be ordering the next time you head out for sushi.

Avocado Roll: Avocado really does get a bad rap. Even though it is slightly high in fat, it’s the kind of fat that your body needs, and since a little goes a long way in regards to flavor, the avocado roll is our number one healthiest choice. Only 140 calories and 5.5 grams of fat, the avocado roll is perfect on its own, or can be added to another low-calorie roll if you’re feeling extra hungry that day.

avocado roll

Photo credit: Espacio Gourmet

Tuna Roll: The tuna roll may look simple, but it’s still full of flavor and protein. At only 184 calories and 2 grams of fat per roll, you can probably give in and have two and still meet your daily calorie goal.

California Roll: The California roll is a sushi classic. While it packs less protein than the average roll due to the fact that it often contains no fish (check with your waiter on this one), it’s still a top choice. At just 255 calories and 7 grams of fat, it’s the perfect choice for vegetarians or those looking to make a slow and easy transition into the sushi eating experience.

Spicy Tuna Roll: If you’re looking for a ton of kick with little guilt, than the spicy tuna roll is your best option. This roll comes in at just 290 calories and 11 grams of fat, and packs some major flavor.

spicy tuna roll

Photo credit: Healthy Tasty Chow

Philadelphia Roll: Who doesn’t love a little bit of cream cheese all nestled into a yummy blanket of rice? While the Philadelphia roll isn’t the best choice, it comes in fifth at just 290 calories and 12 grams of fat.

Sashimi: If you’re looking for a healthy, low-carb option, sashimi is a great choice. Packed with protein and flavor but void of excess calories and carbs, sashimi is one of our favorite picks for health-concious eaters. At about 25 calories and 2 grams of fat per piece, you can enjoy 10 delicious pieces for right around 300 calories.


Photo credit: Fazz Food

Salmon and Avocado Roll: This role is a common favorite at sushi restaurants and is a perfect blend of protein and healthy fats. Because this roll is slightly higher on the calorie count (304 calories and 8.5 grams of fat), we would recommend stopping at one roll.

The next three on our list are still great for a special night out; however, they pack a bit more calories and fat grams than you might wish to include in your average meal. If you’re really craving one of these rolls, try splitting it with a friend and then adding a soup or salad to balance the meal. To make these sushi rolls a little healthier, ask for brown rice instead of white, go easy on the Soy sauce and skip the spicy mayo option.

Eel and Avocado Roll: The eel and avocado roll is usually considered an acquired taste, but once people get used to the strong flavor, they love it! However, at 372 calories and 17 grams of fat, it’s certainly not the healthiest option on the menu.

Rainbow Roll: The rainbow roll may sound like an awesome treat, but at 476 calories and 16 grams of fat, you may want to set your sights far away from the rainbow!

rainbow roll

Photo credit: Go Go Vegan Shojin

Shrimp Tempura Roll: The shrimp tempura roll is almost everyone’s favorite. The fresh shrimp taste and crunchy goodness of the tempura makes naughty taste so nice, However, this roll packs in 508 calories and 21 grams of fat! We know it’s hard but please, just say no and save your calories for something a bit more filling and healthier.

So the next time you head out for sushi, anticipatingĀ a full-on dive into the sushi boat, be cautious of what you fill it with. Sushi can be a healthy option, but only if you make the right choices.

Calorie/fat calculations via Men’s Health and SushiFAQ.