Here is the second part of our eating out on a diet series. In this article, we will give you some tips on how to choose low calorie sushi from a menu.

In case you missed the first part of the series, we covered some tips on how to eat out in Asian street food restaurants such as Lana or Camille so make sure to check that post out if you haven’t already ➡ How To Eat Out On A Diet: ASIAN STREET FOOD

Sushi can be a tricky one because most of the time you don’t even know what you are ordering!!!

So firstly I will go through some common types of sushi:
Nigiri
A topping (usually fish) served on top of sushi rice.

Sashimi
Fish or shellfish served alone (no rice).

Maki
Rice and filling wrapped in seaweed.

Uramaki
Similar to the above, but rice is on the outside and seaweed wraps around the filling. Larger than a maki roll.

These are the most common types of sushi!


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So in this case, sashimi would be the best option at about 25-40 calories per piece!! It is just fish (usually raw) with no rice so it is a very high protein/low calorie option. But not a lot of people would eat sashimi!! Especially if you are new to sushi!

Maki rolls are also a good low cal option as they are really small and only have a small amount of rice in them. About 35 calories each! These are a good beginner sushi!

The lowest calorie maki rolls are ones with veg and/or fish such as tuna or cucumber rolls. If you add ingredients like salmon or avocado, they will be a bit higher!

The most popular type of sushi is a California Roll (uramaki) which is about 50 calories per piece.

Nigiri can be about 40-65 calories per single piece depending on the type of fish. White fish, seabass and crab would be lower options and fattier fish like eel, mackerel and salmon would be higher.

Anything with tempura or crispy in the name means battered and deep fried so this would be high calorie option.

If spicy is in the name, this usually means a spicy sriracha mayo dressing is poured over the top which can add a good few calories.

There are usually “traditional” or “special” rolls. The special rolls are usually bigger with more ingredients meaning their calorie count will be much higher so stick to the simple ones if you are watching the waist line.

For restaurants with a sushi train, it is much easier because you can see exactly what you are getting where as it can be harder ordering off a menu. The only problem with sushi trains is portion control so set yourself a plate limit before hand and stick to it!!

Condiments on the side such as soy sauce, pickled ginger and wasabi are all good low cal options.

Using chopsticks helps you to slow down as well which really does make a big difference.

A bowl of miso soup before hand can be a good idea as it is a really low calorie starter which can help fill you up quicker meaning you will eat less.

If you found this article helpful or know anyone that loves sushi, we would love it you could share this!!
Planning a Chinese takeaway? Check out the next article in the series to help keep you on track here ➡ How To Eat Out On A Diet: CHINESE


Subscribe to our email list and receive our FREE 28 Day Prime Programme which takes you through the 6 pillars we use with all our clients to help them start their fat loss journey!

 

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