Sushi is a popular Japanese dish that has become commonplace in the United States and around the world. While sushi is often thought of as a relatively low-calorie meal option, the calories can add up quickly depending on the ingredients used One popular sushi variety is raw salmon small sushi rolls But how many calories are actually in these tasty little rolls? Let’s take a closer look.
What are Raw Salmon Small Sushi Rolls?
Raw salmon small sushi rolls, also sometimes called hosomaki, are thin rolls containing raw salmon, rice, and nori seaweed. The rice is seasoned with rice vinegar and a small amount of sugar and salt to make sushi rice. The salmon and rice are rolled up inside a sheet of nori.
Raw salmon sushi rolls are bite-sized, typically around 2-3 inches long and 1/2 inch thick A serving is usually 2 pieces, equal to about 1/3 of a whole roll They make a great finger food and appetizer.
While sushi rolls come in endless varieties, raw salmon is one of the most popular types of sashimi-grade fish used. The raw salmon provides a richness, while the rice gives starchy carbohydrates. The nori adds color and a subtle ocean flavor.
Nutrition Facts for Raw Salmon Small Sushi Rolls
So how many calories are actually in raw salmon small sushi rolls?
According to the USDA, a 2 piece serving (1/3 roll) contains:
- Calories: 61
- Total Fat: 0.6g
- Carbs: 9.6g
- Protein: 3.8g
- Sodium: 108mg
As you can see, a serving of raw salmon small sushi rolls contains 61 calories.
This calorie count is for the most basic ingredients – salmon, rice, and nori. Additional ingredients like avocado, cucumber, sesame seeds, spicy mayo, tempura crumbs, etc. will increase the calories.
The majority of calories come from the carbohydrates in the rice. There is a modest amount of protein from the salmon, and minimal fat.
While 61 calories is not a high number compared to many other foods, it’s very easy to eat more than one serving when enjoying sushi! For example, a whole sushi roll may contain around 180 calories.
How Raw Salmon Sushi Compares to Other Popular Rolls
Raw salmon small sushi rolls are on the lower end of the calorie spectrum compared to some other popular sushi rolls:
- California roll (2-3 pieces): 93 calories
- Spicy tuna roll (2-3 pieces): 175 calories
- Shrimp tempura roll (2-3 pieces): 175 calories
- Rainbow roll (2-3 pieces): 146 calories
- Dragon roll w/ eel & crab (2-3 pieces): 175 calories
- Spider roll (1/2 roll): 214 calories
Rolls made with tempura, imitation crab, cream cheese, avocado and heavy sauces tend to be higher in calories. Sashimi or nigiri made without rice are lower in calories than rolls.
Tips for Enjoying Raw Salmon Sushi More Healthfully
While raw salmon sushi rolls are relatively low in calories, there are some easy ways to make your sushi meal even more diet-friendly:
- Opt for sashimi or nigiri instead of rice-based rolls
- Choose rolls made with brown rice or sushi rice mixed with cauliflower rice
- Load up on vegetable sides like edamame, seaweed salad and miso soup
- Use chopsticks to eat more slowly and mindfully
- Flavor with wasabi instead of heavy sauces like spicy mayo
- Dip lightly in soy sauce instead of dunking rolls
- Share rolls family-style instead of overordering
With some simple tricks, you can enjoy the delicious flavors of raw salmon sushi rolls as part of a healthy diet. Just be mindful of portion sizes, as the calories can add up quickly. But when eaten in moderation, raw salmon small sushi rolls make the perfect light meal or appetizer!
OTHER SUSHI HEALTH CONCERNS
Apart from being deceptively high in calories, there are a few other concerns when eating sushi that are important to note. It can also boost sodium intake because of the soy sauce, so it’s important to choose reduced sodium soy sauce. It’s important also to be mindful that even fresh fish like raw tuna, salmon and mackerel can contain high mercury levels. Health Magazine states that you’d have to be eating sushi more than 6 times per week to get enough mercury in your diet to make you sick. But, if you are pregnant, raw seafood must be avoided since it takes a lot less mercury to be harmful to an unborn fetus.
CALORIES IN SUSHI: THE FACTS
When most of us think of sushi, we do tend to think of a ‘healthy’ food.
And it’s true – many fish and seafood including raw salmon, mackerel, herring, tuna and crab are an excellent source of protein and Omega-3s. The nori seaweed used in the sushi rolls, seaweed salad and miso soup is rich in magnesium, calcium, folic acid, iron, iodine and various antioxidants.
However, there are a variety of ways that some of the most popular sushi rolls and other types of sushi can pack a whole lot of extra calories that we might not be aware of. Some of our the most popular sushi rolls and other types of sushi can pack a whole lot of extra calories that we might not be aware of.
In seeking out calorie counts online, different sources seem to disagree heavily on the caloric values of most sushi dishes. While some websites call sushi a healthy diet food, others warn of high calorie and sodium intake that we might not suspect. This is because some of our favorite treats at the Japanese restaurant do really add up in extra calories.
With a little pre-planning, however, you can make the healthiest choice with lower-calorie options. Let’s have a look at some of the most healthy options and worst choices at your favorite sushi spot, and what high calorie culprits to watch out for!
As you may have suspected, some of the sushi dishes with the highest calorie content are the rolls.
While super tasty, these are often packed with mayonnaise or cream cheese, topped with sugary sweet sauce or battered and fried in tempura. They also may contain more white rice than you’d think! Let’s have a look at the breakdown:
- Mayonnaise – Adds up to 90 calories per tablespoon
- Cream Cheese – Adds up to 51 calories per tablespoon
- Soy Sauce – Adds up to 70 calories per 3.75 oz and a TON of sodium
- Eel Sauce – Is basically soy sauce and sugar
- Sushi Rice – Most sushi rolls will contain a whopping cup of white rice per roll or more! If you’ve ever seen one made, you’ll witness how this particular type of rice can be packed and smooshed down unlike any other, allowing the chef to really pack in the carbohydrates. One cup of sushi rice contains about 422 calories. And that’s just the rice! Brown rice is an option at some restaurants, and while healthier because of the additional fiber, has a similar calorie count to white rice.
The average sushi roll with raw fish, white rice, avocado and seaweed ranges between 300 – 400 calories per 6 – 8 piece roll. Let’s have a look at some of our favorite rolls and their calorie breakdown:
- Philadelphia Roll – Raw salmon avocado roll with cream cheese – 300 calories
- Spicy Tuna Roll – Raw tuna, avocado and spicy mayonnaise – 300 calories
- Eel and Avocado Roll – 372 calories
- Shrimp Tempura Roll – Shrimp inside and then battered and deep fried – 508 calories
- Rainbow Roll – Avocado and/or crab inside with avocado and large pieces of fish on top – 476 calories. But here the additional calories come from avocado and fish.
When choosing rolls, it can be helpful to keep the following in mind:
- “Spicy” generally means mayonnaise with spicy pepper
- “Crispy” indicates that something has been fried like Shrimp Tempura or that there are tempura flakes on top
- “Tempura Roll,” “Spider Roll,” and “Dragon Roll” are code for breaded and fried – these are about as healthy as a French fry
Turning $35 Costco Salmon into $400 of Sushi! | Epic Transformation #sushi
FAQ
How many calories in a small salmon sushi roll?
| Calories 61 | (255 kJ) | |
|---|---|---|
| Cholesterol | 7 mg | 2% |
| Sodium | 108 mg | 5% |
| Total Carbohydrate | 9.6 g | 3% |
| Dietary Fiber | 0.6 g | 2% |
How many calories are in a raw salmon sushi?
| Food | Serving | Calories |
|---|---|---|
| Salmon Maki 1 piece (0.5 oz) | 1 piece (0.5 oz) | 46 Cal |
| Salmon Nigiri 1 piece (1.2 oz) | 1 piece (1.2 oz) | 51 Cal |
| Salmon Sashimi 1 slice (1.0 oz) | 1 slice (1.0 oz) | 51 Cal |
| Free Weight-Loss App Reach and maintain your ideal weight with your personalized plan. Create my plan |
How many calories in a raw sushi roll?
The average sushi roll with raw fish, white rice, avocado and seaweed ranges between 300 – 400 calories per 6 – 8 piece roll. Let’s have a look at some of our favorite rolls and their calorie breakdown: Philadelphia Roll – Raw salmon avocado roll with cream cheese – 300 calories.
What is the lowest calorie sushi roll?
How many calories are in a salmon sushi roll?
A standard salmon sushi roll contains approximately 103 calories. This makes it an excellent choice for those monitoring their calorie intake without sacrificing flavor. When it comes to macronutrients, salmon sushi rolls offer a balanced mix. They contain about 15.3 grams of carbohydrates, providing the necessary energy for your daily activities.
How many calories are in 10 pieces of salmon sushi?
There are 476 calories in 10 pieces of Salmon Sushi. How many calories are in 8 pieces of salmon and avocado sushi? On average, a salmon avocado roll with six to eight pieces will give you about 313 calories. Remember that add-ons like soy sauce, spicy mayo or pickled ginger will add calories to the meal.
Are salmon sushi rolls healthy?
When it comes to macronutrients, salmon sushi rolls offer a balanced mix. They contain about 15.3 grams of carbohydrates, providing the necessary energy for your daily activities. Despite the common misconception that sushi is high in fat, a salmon sushi roll contains only 1.28 grams of fat, making it a low-fat option.
How many calories are in a salmon avocado roll?
On average, a salmon avocado roll with six to eight pieces will give you about 313 calories. Remember that add-ons like soy sauce, spicy mayo or pickled ginger will add calories to the meal. Total fat: A salmon avocado roll has 10 grams of total fat. What is salmon sushi? Salmon Sushi is a term coined by both Salmon and Sushi.
Is salmon sushi high in fat?
Despite the common misconception that sushi is high in fat, a salmon sushi roll contains only 1.28 grams of fat, making it a low-fat option. The protein content is impressive as well, with 6.88 grams of protein per roll, essential for muscle repair and growth. Beyond macronutrients, salmon sushi rolls are rich in various vitamins and minerals.
How many calories are in sushi rolls?
How Many Calories Are in Your Favorite Sushi Rolls? About 2-3 pieces of sushi typically contain 93-190 calories, but the calorie count varies based on the type of ingredients used. Sushi is a traditional Japanese dish that is popular in the United States and around the globe (1).