The Best and Worst Sushi For Weight Loss

While most people are familiar with the concept of sushi, they may not know exactly what it is. Basically, sushi is cooked rice, known as shari, along with a variety of other ingredients, which are known as neta. Such ingredients typically include raw fish, but may also feature other elements, such as cucumber, avocado, etc.

Best Sushi for Weight Loss


One of the most interesting aspects of sushi is that there are so many different options available. If you are a fan of sushi and you are trying to lose weight, it is important to be aware that some types of sushi are actually good for helping you to lose weight while other types of sushi should be avoided when you are dieting.

The good news is that most types of sushi are actually quite healthy and good for your weight loss plans. For instance, any form of sushi that contains vegetables, raw fish, and seaweed pack a powerful nutritional punch. The problem is that sushi has undergone Western influences in the last few years, which has made some types of sushi less than healthy.

One common example of this is shrimp tempura sushi, which basically contains rice and fried shrimp. As you can well imagine, anything fried is hardly going to be great for losing weight. The same is also true for any type of sushi that is drizzled with a lot of heavy sauce. It’s best to avoid sauces in order to keep the calorie count down when ordering sushi.

Can I eat sushi on a diet


Although most forms of sushi are great for dieters, it is important to be aware that not all sushi is equal. To stay on top of your diet, it’s a good idea to be wary of any type of specialty sushi rolls such as the dynamite roll or the caterpillar.

Many such rolls contain a variety of toppings that are not exactly diet-friendly, including tempura and mayonnaise. Furthermore, it should be noted that the more toppings that a sushi roll contains, the higher the calorie count, which can make it difficult to stay within your weight loss goals.

Basically, the rule of thumb when it comes to sushi should be to keep it simple. Plain sushi rolls with only a minimal number of toppings are the best choice. Rolls with raw fish are always a good choice, including those with eel or salmon. This is because these cuts of fish are typically the leanest and do not usually contain a lot of condiments that will bump up the calorie count.

If you are considering including sushi as part of your weight loss plan, be aware that you will need to take care when ordering. For instance, look for sushi options on the menu that contains a large number of vegetables. This is a good strategy because veggies are heavy in fiber, which will help you to feel full faster. They also tend to contain fewer calories. The California roll is a good option for this reason.

Lose Weight eating sushi


Try to avoid ordering inside-out rolls, as they are rolled in sesame seeds, meaning they will cause you to pack on extra calories. Another great way to save calories is to order sashimi. This is sushi served without the rice. Instead, it contains only raw fish.

Even though it might sound boring, it’s actually quite full of flavor and can help you to keep your calorie count down. If you have yet to try it but you are on a diet and want to lose weight, now might be a great time to do so.

When in doubt, always order salmon and tuna. Both are low in calories but are high in Omega-3 Fatty Acids, which is healthy for you in terms of boosting brain power and protecting the heart. In fact, both tuna and salmon contain only about 40 calories per ounce.


Both also pack quite a heavy dose of vitamin D. When you want to add a kick to your sushi, opt for wasabi. The wasabi radish is full of vital antioxidants.

Salmon Roll

Do try to avoid ordering any type of crunchy sushi rolls. Remember, when you are dieting, fried food should be avoided. Instead, choose anything that is grilled, steamed, or raw. If you can’t completely give up rice with your sushi, consider ordering brown rice, which is healthier than white rice. Brown rice contains plenty of fiber, which will help you to feel full faster while also assisting with digestion. In addition, brown rice is also a good source of selenium, manganese, and magnesium.

Ginger can be a great addition to your sushi. Not only can it help to boost the immune system, but ginger can also have a positive antiviral and antimicrobial effect. Additionally, it’s a great source of magnesium, potassium, manganese, and copper.

If you want to add soy sauce to your sushi, opt for reduced-sodium soy sauce. It tastes much like regular soy sauce but will help to reduce your sodium intake, which is great for maintaining healthy blood pressure.

Despite the fact that many restaurants now serve sushi with cream cheese and mayo, if you are on a diet, it’s a good idea to avoid it. Both have a high-fat content and will cause you to consume more calories than you would like. Remember; traditional sushi doesn’t typically come with such accompaniments.

Another great trick for watching your waistline while still enjoying sushi is to actually use the chopsticks that come with your meal. Doing so will probably help you to slow down while eating so you are not as likely to eat as much. You might also consider starting with soup if it is offered at the restaurant.



This will help to fill you up so you don’t eat as much sushi later without sacrificing a lot of calories, as the soup served at most Japanese restaurants contains less than 75 calories per serving.

When you know what to look for and what to avoid, it’s possible to enjoy sushi and still keep to your diet and weight loss goals.