Sushi - know your calories

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Sushi, a beloved Japanese delicacy, has gained immense popularity worldwide for its unique flavors and artistic presentation. While sushi is often perceived as a healthy option, it's essential to understand its nutritional content to make informed dietary choices.



Sushi typically consists of vinegared rice, seaweed (nori), raw or cooked seafood, and a variety of vegetables. The type of sushi varies, ranging from nigiri (rice topped with fish) to maki (rolled sushi) and sashimi (sliced raw fish).


Carbohydrates in sushi primarily come from rice. On average, a single sushi roll contains about 30 grams of carbohydrates. However, this can vary depending on the ingredients and size of the roll. In a single plate alone, that would sum up to 180 grams of carbohydrates, or 720 Kcal.


The fat content in sushi varies based on the ingredients used. While fish like salmon and tuna provide healthy omega-3 fatty acids, other components like mayonnaise and fried tempura add significant amounts of unhealthy fats. A typical sushi roll can contain 8 grams of fat, depending on its composition, which sums up to 48 grams of fat or 432 Kcal.


Protein in sushi, primarily sourced from seafood like fish, shrimp, and crab. A single sushi roll can provide around 10 grams of protein, which sums up to 60 grams of protein or 240 Kcal per plate. In terms of Calories, however, that’s just 18% of the total calories in the dish, in spite of it being the most important macro nutrient.

Why It's Unhealthy:

While sushi is often perceived as a healthy option, it can also have unhealthy aspects. High sodium content from soy sauce, calorie-dense rice, and added sugars and fats from ingredients like mayonnaise and tempura can contribute to excess calorie intake and weight gain. Moreover, certain types of fish used in sushi may contain mercury, posing health risks if consumed excessively. It's essential to be mindful of portion sizes and ingredients to ensure that sushi is enjoyed as part of a balanced diet without compromising health goals.

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