How Many Calories Are in Salmon Sushi?

Salmon sushi is a popular variety of sushi made with raw salmon. But with so many different types of salmon sushi out there, how many calories are actually in each piece? Let’s take a closer look at the calorie content of different salmon sushi options.

An Overview of Salmon Sushi

Salmon is one of the most commonly used types of fish in sushi. Its bright orange-pink color and rich fatty taste make it an excellent addition to many sushi rolls and nigiri.

There are a few main ways salmon is used in sushi:

• Salmon Nigiri – This is a traditional style where a slice of raw salmon is served over a small oval of rice

• Salmon Sashimi – Slices of raw salmon served without rice

• Salmon Maki Rolls – Salmon mixed with other ingredients like cucumber, avocado, etc. and rolled up inside nori (dried seaweed).

• Salmon Temaki – A cone-shaped sushi where salmon and rice are wrapped up in nori.

• Salmon Poke Bowl – Diced salmon served over rice and vegetables as a salad/bowl dish.

The calorie content can vary quite a bit based on the specific type of salmon sushi you choose.

Calories in Salmon Nigiri and Sashimi

For the simplest preparations of raw salmon sushi:

• 1 piece of salmon nigiri contains around 50 calories.

• 4-5 slices of salmon sashimi (around 4 oz) has about 160 calories.

Since salmon nigiri contains a portion of rice while sashimi does not, sashimi is lower in calories for the same amount of fish.

Some key nutrition facts for these options:

• Salmon nigiri provides 3g protein, 5g carbs (from rice), and 1g fat per piece.

• Salmon sashimi has 28g protein, 0g carbs, and 7g fat in a typical 4 oz serving.

So for the leanest way to enjoy raw salmon, sashimi is your best bet calorie-wise.

Calories in Salmon Maki Rolls

For salmon maki rolls, the calorie count largely depends on the other ingredients used aside from fish. Here are some common varieties with estimated calories per roll:

• Salmon avocado roll – 240 calories (8 pieces)

• Philadelphia roll – 560 calories (8 pieces)

• Rainbow roll – 380 calories (8 pieces)

• Spicy salmon roll – 330 calories (8 pieces)

• Salmon dragon roll – 500 calories (8 pieces)

• Salmon tempura roll – 620 calories (8 pieces)

Some trends:

• Rolls with tempura or cream cheese tend to be higher in calories.

• Simple veggie-based rolls are lower calorie.

• An average salmon maki roll piece contains around 25 calories.

So be mindful of additions like fried tempura or sauces which can add a significant amount of calories to salmon rolls.

Calories in Salmon Poke Bowls

Poke bowls are a Hawaiian dish with seasoned raw fish served over a base of rice and vegetables.

A typical salmon poke bowl contains:

• 3-4 oz raw salmon (around 150 calories)

• 1 cup cooked rice (around 200 calories)

• Assorted veggies like edamame, cucumbers, etc. (around 50 calories)

• Togarashi, ponzu, or soy sauce for seasoning (around 50-100 calories)

So a full salmon poke bowl generally ranges from 450-600 calories depending on the portion sizes and additions used. You can reduce the calorie count by using cauliflower rice instead of regular rice for the base.

Nutritional Benefits of Salmon Sushi

Beyond just calories, what are some of the key healthy nutrients found in salmon sushi?

Protein – Salmon provides high quality, muscle-building protein. A 3 oz portion contains about 17g.

Omega-3s – Salmon is rich in anti-inflammatory omega-3 fatty acids like DHA and EPA.

B Vitamins – Such as niacin, riboflavin, and B12. These support energy and brain health.

Selenium – An important antioxidant for immune function.

Potassium – Helps regulate fluid balance and nerve signals.

So salmon sushi offers a very nutrient-dense package when eating a calorie-controlled portion.

Tips for Balance When Eating Salmon Sushi

• Watch portion sizes – Stick to a hand roll or 8-piece roll maximum. Split larger rolls with a friend.

• Use lighter dipping sauces – Ponzu, ginger, wasabi have less calories than creamy/sweet sauces.

• Fill up on veggies – Order some vegetable-based maki rolls or a side salad.

• Opt for sashimi – The least calories for straight salmon; no rice or fillings.

• Brown rice – Ask for brown sushi rice to reduce carbs/calories.

• Start with miso soup or edamame – Low calorie starters help prevent overeating.

The Takeaway on Calories in Salmon Sushi

Salmon sushi can range quite a bit in calories based on preparation. Simple sashimi and nigiri provide the lowest calorie options, while specialty rolls can contain 500 calories or more per full order.

Aim to balance your choices, watching sauces and fried ingredients. A standard salmon sushi meal contains around 300-600 calories, offering an excellent source of protein, healthy fats, and micronutrients. Salmon sushi, when enjoyed in moderation as part of an overall balanced diet, can be a very nutritious meal choice.

Frequently Asked Questions

How many calories are in 6 pieces of salmon sushi?

6 pieces of salmon sushi contains about 285 calories.

How many calories are in 1 piece of salmon sushi?

One piece of salmon sushi roll contains around 24 calories. A piece of salmon nigiri has about 50 calories.

How many calories in salmon sushi vs salmon sashimi?

Salmon sashimi is lower in calories than salmon sushi made with rice. A 4 oz serving of sashimi has about 160 calories, while 6 pieces of salmon sushi contains 285 calories.

Is salmon sushi healthy?

Yes, salmon sushi is a very healthy option when eaten in moderation. It provides high-quality protein, omega-3s, potassium, B vitamins and other important nutrients. Be mindful of portions and added sauces/fillings to keep the calorie count reasonable.

Does soy sauce add a lot of calories to sushi?

No, a tablespoon of soy sauce only contains around 15-20 calories. So dipping your sushi in soy sauce just adds minimal calories to the overall meal. One thing to watch is the sodium level from soy sauce.

What are the lowest calorie salmon sushi options?

The lowest calorie salmon sushi options are sashimi and simple nigiri. Rolls made with just salmon and veggies are also on the lighter end. Watch out for tempura, mayo-based sauces, and cream cheese which can add more calories.