How many calories are in sushi and rolls?

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Now, probably, there is not a single person who has not tried Japanese cuisine or at least has not heard about it. Someone visits cafes and restaurants with the national cuisine of the country of the rising sun, and someone orders food for delivery. But it is unlikely that people think what is the calorie content of their favorite delicacy.

First of all, you should figure out what enters your body when you eat a portion of rolls or sushi. It is worth taking a closer look at the ingredients from which they are prepared.

Catch a fish

First and, of course, the most important - quality seafood. We will not talk about such obvious things as the obligatory freshness of all the components of the dish. Therefore, we will focus on the benefits that each of them brings separately.

So, fish, and most often it is fish, contains B vitamins, iodine, calcium and essential omega-3 fatty acids. Consumption of these trace elements will positively affect the condition of your hair and skin. There is even an opinion that these substances protect the body from the appearance of cancer cells.

Mainly Japanese dishes use salmon, tuna, eelor sea bass. Rarely other seafood rich in protein. It can be scallop, shrimp, octopus or even crabs. The latter, among other things, are aphrodisiacs.

Rice around the head

The next required component will be rice. After all, the consistency and taste of boiled rice play a huge role in the final taste of rolls or sushi. Despite the simplicity of this ingredient, it contains a long list of useful vitamins and minerals: choline, vitamins PP, H, E, B1, B5, B6, B9, iron, potassium, phosphorus, magnesium and others.

A mixture of spices is usually added to already boiled sushi rice in order to give it a specific taste. unique to Japanese cuisine. This mixture contains sugar, white rice vinegar and s alt.

Small but remote

Nori seaweed may not be included in all sushi or rolls. Sushi, for the most part, is generally prepared without them, if it is not gunkans. More specifically, nori is pressed "paper" made from seaweed, not seaweed itself. And this "paper" contains substances such as protein, iron, fluorine, phosphorus and vitamins A and C.

Ingredients as seemingly insignificant as wasabi and soy sauce are also worth paying attention to. After all, wasabi has antibacterial and antitoxic effects. And soy sauce in terms of protein content is not inferior even to meat!

And let almost anything can serve as a filling for rolls and sushi (Philadelphia cheese, redcaviar, vegetables, chicken fillet, shiitake mushrooms, Japanese omelet and even fruit), we have analyzed the most traditional and frequently used ingredients.

Sushi Diet

In order to understand whether there is such a thing as a sushi diet, you need to know the basic principles of any other diet. But well-known nutritionists can share such knowledge with us. And they, in turn, have nothing against losing weight with the help of national Japanese cuisine. There are many reasons for this. The first and most significant is a very small percentage of obese people in Japan.

The Japanese don't have a modest appetite at all. On the tables, even during the lunch on duty, you can see a huge variety of dishes and snacks. So there is something in these dishes that allows these slender people to keep themselves in shape, without thinking at all about the amount eaten.

It is worth remembering the composition of the same sushi and rolls described above. Cereals, seafood and a small amount of additives. The composition is extremely balanced. Nothing that could add extra fat cells to the body. But at the same time, all nutritionists agree - you need to know the measure in everything. Even in eating lean food.

These dishes are worth indulging yourself from time to time, but not daily. You can even arrange fasting days with your favorite rolls. It is better to eat them at the same time in the afternoon and in the evening. For breakfast, a large amount of cereals can be a very heavy load on the body. And lethargy and heaviness after the first meal is not the best start to the day.

On top of everything elseit is recommended to eat different types of rolls during the day, and not just one, for example, with cucumber. A serving of 8-10 pieces is enough to saturate.

Sushi calories

Let's move on to more specific figures. How many calories in 1 sushi? Let's take the most popular type of sushi with salmon. Let's calculate thoroughly how many calories in sushi with salmon eaten along with all the additives and sauces for 1 pc:

• lightly s alted salmon, 10 g - 20 kcal;
• sushi rice, 10 g - 33-34 kcal;
• soy sauce, about a teaspoon - 5 kcal;
• wasabi, pea-sized quantity - 0.5 kcal
• nori seaweed, 1 g - 0.35 kcal;
• pickled ginger, 10 g - 2 kcal.

Sushi weight - approximately 25-30 g. Thus, we get 40 kcal in 1 sushi with salmon. But the calorie content directly depends on the filling, which means you should know which product has more or less calories in relation to salmon.

Sushi with tuna - 35 kcal, with eel - 51 kcal, with shrimp - 60 kcal, with scallop - 24 kcal, with octopus - 22 kcal, with squid - 22 kcal, with Japanese omelet - 50 kcal. And we see that shrimp and eel, oddly enough, are much more nutritious than salmon or scallop.

As it has already become known, the calorie content of sushi is not only fats, but also valuable nutrients and trace elements.

Let's see how many calories sushi and Philadelphia have compared to them.

Calorie rolls

How many calories are in sushi and rolls? Rolls account for a littlemore calories than sushi. Indeed, in them most often the filling consists not only of pure seafood.

"Philadelphia" can be taken as an example because it is one of the most popular rolls in the world, along with "Canada" and "California". The most dangerous ingredient in the Philadelphia roll for the figure is the cheese of the same name. Its calorie content per 100 g of product is 250 kcal. The total number of calories per serving of the Philadelphia roll will be 480 kcal. And one roll from this portion is 59-69 kcal.

There is such a category of rolls as kappa maki. These are small rolls with one name filling. They can include any seafood or vegetable. Let's find out how many calories are in 1 cucumber sushi.

Knowing that a cucumber has 16 kcal per 100 g, we can calculate that a full portion of a 6-piece roll with cucumber will have 130 kcal, and one piece - 22 kcal. Knowing the calorie content of any other vegetable, you can calculate the energy value of a serving of rolls.

Table of popular rolls

Especially for you, we have selected the most popular rolls and calculated their calorie content per 100 g of the finished product:

• avocado roll - 105 kcal;
• roll "Alaska" - 90 kcal;
• roll "California" - 200 kcal;
• roll "Bonito" - 148 kcal;
• roll "Canada" - 151 kcal;
• roll "Okinawa" - 139 kcal;
• roll "Tokyo" - 155 kcal;
• roll "Chidori" - 163 kcal.

Of course, it all depends on what products the establishment that makes the rolls uses. Soit is best to find information about the calorie content of products on the website or in the menu of the establishment.

Worth remembering

Do not forget that many of the ingredients that make up the national Japanese cuisine have an increased allergic reaction. These include, for example, red varieties of fish. So be careful when including new items in your daily diet.

It is also worth being especially careful for people who have any gastroenterological pathologies (ulcers, gastritis, etc.). If you have direct medical contraindications, then you should give up Japanese dishes, and even more so from the sushi diet. And for all other lovers of rolls and sushi, we recommend learning how to cook your favorite dishes at home. This will allow you to enjoy them without worrying about the quality of products and your he alth.