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sushi diet

Does Sushi Diet Help in Fat Loss?

Count Calories in Sushi diet.

Nowadays, obesity is becoming more and more common and becoming more of a problem day by day too. The reason due to this is that jobs are becoming physically less demanding, and the spare time is also spent on non-physical activities such as video gaming, watching television, and social networking. All these spare time activities require very less movement and apparently having junk food at hand along with them is vital.
The generation of today isn’t so lost so as to not realize just how much of a big issue this is becoming. This is why everywhere now there are new diet plans being introducing – carrot diet, SUSHI DIET, banana diet, LIQUID DIET, bodybuilding diet plans etc.

Of course, not all cultures and civilizations of the world are victims of obesity – in fact, many of the civilizations strive hard to go against it even if obesity isn’t a problem in their nation. Japan is one such nation. It is advanced and many people there are also interested in non-physical spare time activities but they still keep their weight in check.

sushi diet

Calories in Sushi DIET

One of the most classic of Japanese DIET is SUSHI. Is sushi diet good for health, great for bodybuilding diet plans or weight control diets? Traditional Japanese sushi consists of rice and fish. As per common knowledge, fish consists of protein and more protein. Having sushi with salmon or other fish is a great way to fulfill your body’s protein requirement, vital fats, and good carbs. Having sushi with other fish in your meal would be great for a bodybuilding diet, since it helps build muscles and bulk.

So if you don’t count the white rice, fish sushi is one of the best ways to attain the calories you need and build muscles at the same time. If on a bodybuilding diet, sushi is great because to build muscles, you need total calories and sufficient amounts of protein both of which can be provided by sushi.

So is it sushi that keeps those Japanese people so fit weight wise? In probably is. Yes, some fish are fattening, majority of the fish isn’t. Fish like tuna, red snapper, albacore, and shellfish are low in fat and when used in sushi along with brown rice, you get the perfect diet food for losing weight.

But, not all types of sushi is low-fat and healthy for your diet. If you see a roll with mayonnaise or some fatty ingredient like that, it won’t help you lose weight any. Traditional rolls with white, or more preferably brown, rice and fish are the perfect ingredients for diet sushi.

Calories in Sushi

See the tables below for the Calories in Sushi and a basic nutritional breakdown of Carb, Protein and Fat content.

These are the basic sushi rolls and the nutritional information is per piece and not roll.

roll calories fat (g) carbs (g) protein (g)
Avocado Roll 140 5.7 28 2.1
California Roll 255 7.0 38 9.0
Kappa Maki
(cucumber roll)
136 0.0 30 6.0
Spicy Tuna Roll 290 11.0 26 24
Shrimp Tempura Roll 508 21.0 64 20
Salmon & Avocado Roll 304 8.7 42 13
Tuna (Maguro) Roll 184 2.0 27 24
Yellowtail & Scallion Roll 245 2.6 37 15
Eel (Unagi) and avocado Roll 372 17.0 31 20

Calories in Nigiri Sushi

These figures are per piece of Nigiri Sushi, which is Sushi over a bed of Rice.

sushi transaltion calories fat (g) carbs (g) protein (g)
Amaebi Sweet Shrimp 60 0.5 8.4 6.3
Anago Conger Eel 63 2.1 8.2 3.9
Awabi Abalone 45 0.1 9.1 2.9
Buri Yellowtail 51 0.8 8.2 3.8
Hamachi Young Yellowtail 51 0.8 8.2 3.8
Hirame Flounder 43 0.2 8.2 3.2
Hokkigai Surf Clam 51 0.3 9.0 4.1
Hotategai Giant Scallop 43 0.1 8.6 3.0
Ika Squid 43 0.2 8.7 2,7
Ikura Salmon Roe 39 0.5 8.3 2.1
Iwashi Sardine 59 1.7 8.2 4.0
Kani (real) King Crab Leg 43 0.2 8.2 3.3
Kani (fake) Fake Crab Leg 43 0.1 10.4 1.6
Katsuo Skipjack, Bonito 45 0.2 8.2 3.6
Kisu Whiting 42 0.2 8.2 3.1
Kohada Gizzard shad 40 2.0 8.2 2.9
Maguro Tuna (Bluefin) 50 0.7 8.2 3.8
Mirugai Geoduck 40 0.2 8.2 2.2
Saba Mackerel 59 2.0 8.2 3.2
Sake Salmon (Farmed) 56 1.6 8.2 3.3
Sake Salmon (Wild) 50 0.9 8.2 3.3
Shiro Maguro White Tuna (Albacore) 55 1.1 8.2 4.1
Shirauo Whitefish 41 0.9 8.2 3.2
Suzuki Sea Bass 41 0.3 8.2 3.1
Tai Red sea bream, Red Snapper 41 0.2 8.2 3.4
Tako Octopus 53 0.3 8.9 4.8
Tamago Japanese Omelet 75 2.0 13.2 2.5
Uni Sea Urchin 64 1.1 8.2 3.7

Calories in Sashimi

These figures are per ounce of fish.

sashimi transaltion calories fat (g) carbs (g) protein (g)
Amaebi Sweet Shrimp 30 0.5 0.2 5.8
Anago Conger Eel 67 4.2 0.0 6.7
Ankimo Monkfish Liver 60 5.0 1.0 1.5
Awabi Abalone 30 0.2 1.7 4.8
Buri Yellowtail 41 1.5 0.0 6.6
Hamachi Young Yellowtail 41 1.5 0.0 6.5
Hirame Flounder 26 0.3 0.0 5.3
Hokkigai Surf Clam 42 0.6 1.5 7.2
Hotategai Giant Scallop 26 0.2 0.7 5.0
Ika Squid 26 0.4 0.9 4.4
Ikura Salmon Roe 19 0.9 0.2 3.1
Iwashi Sardine 59 3.3 0.0 7.0
Kani (real) King Crab Leg 27 0.4 0.0 5.5
Kani (Surimi) Fake Crab Leg 27 0.1 4.3 2.2
Katsuo Skipjack, Bonito 29 0.3 0.0 6.2
Kisu Whiting 24 0.4 0.0 5.2
Kohada Gizzard shad 19 3.9 0.0 4.8
Maguro Tuna (Bluefin) 40 1.4 0.0 6.6
Mirugai Geoduck 20 0.3 0.0 3.4
Saba Mackerel 58 3.9 0.0 5.3
Sake Salmon (Farmed) 52 3.1 0.0 5.6
Sake Salmon (Wild) 40 1.8 0.0 5.6
Shiro Maguro White Tuna (Albacore) 49 2.1 0.0 7.2
Shirauo Whitefish 21 1.7 0.0 5.4
Suzuki Sea Bass 22 0.6 0.0 5.2
Tai Red sea bream, Red Snapper 22 0.4 0.0 5.8
Tako Octopus 46 0.6 1.3 8.5
Tamago ( 1 pc ) Japanese Omelet 45 2.0 5.0 2.0
Uni Sea Urchin 34 1.1 0.0 3.2

Calories in Whole Meals

These figures are per 100g

roll calories fat (g) carbs (g) protein (g)
All Salmon Nigiri Combo 196 4 30 8
Avocado Cucumber Roll 158 2 32 4
Blazing Chili Soy Roll 172 2 33 4
Brown Rice Avocado Cucumber Roll 165 2 32 3
Brown Rice California Roll 177 2 31 4
Brown Rice Salmon Avocado Roll 197 5 30 7
Brown Rice Shrimp California Roll 185 2 33 7
Brown Rice Spicy Shrimp Tempura Roll 199 3 36 8
Brown Rice Spicy Tuna Avocado Roll 189 4 30 6
Brown Rice Tuna Avocado Roll 165 3 31 5
California Roll 171 2 33 3
Chef’s Assorted Nigiri (6pc) 167 4 24 10
Crabmeat California Roll 170 1 34 5
Double Salmon Roll 188 6 26 6
Edamame 150 0 14 11
Multi-Grain Avocado Cucumber Roll 173 3 33 4
Multi-Grain California Roll 189 2 34 5
Multi-Grain Salmon Avocado Roll 205 5 33 7
Multi-Grain Spicy Shrimp Tempura Roll 207 3 39 8
Rainbow Roll 186 4 30 7
Salmon Avocado Roll 190 4 33 6
Salmon & Tuna Nirigi Roll Combo 178 3 31 8
Shrimp California Roll 177 2 36 6
Shrimp Summer Roll (w/ sweet chili sauce) *per serving 170 0.5 32 9
Spicy Shrimp Tempura Roll 193 2 40 7
Spicy Tuna Cucumber Roll 176 2 34 5
Summer Breeze Roll 159 2 32 4
Tuna Avocado Roll 179 3 33 5

Other

These are items which did not fall into any of the previous categories and service sizes are provided.

item serving size calories fat (g) carbs (g) protein (g)
Edamame 1/2 cup 100 3.0 9.0 8.0
Ginger (gari) 13g 9.0 0.0 1.9 0.2
Mayonaise (Kewpie) 1 Tbsp 50 5.0 0.0 0.0
Miso (plain) 1 Tbsp 30 1.0 5.0 2.0
Miso Soup (w/o tofu) 1 Cup 40 1.3 5.3 3.3
Nori (seaweed) 1 sheet 13 0.0 1.3 1.3
Sushi Rice 1/2 cup 121 0.2 33 2.2
Seaweed Salad (Chukka Sarada) 2oz 70 4.0 10 1.0
Soy Sauce (shoyu) 1 Tbsp (15ml) 10 0.0 2.0 2.0
Sunomono (cucumber salad) 1 Cup 46 2.0 4.0 1.0
Wasabi (fake) 4g 7.0 0.0 1.0 0.0
Wasabi (real) 4g 4.4 0.0 1.0 0.2

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Nayab Siddiqui

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