weight loss

Find out how sushi helps you lose weight – HealthifyMe

Written by hana

Sushi is a classic dish and a mainstay in the Japanese diet. After all, traditional sushi has this aura of being a healthy and nutritious option. Moreover, sushi is available in various forms. As far as appetizers go, they can be a convenient weight loss option with a sweet and savory profile.

There are a lot of nutrients packed into those menus. On the one hand, there is a mix of macronutrients (protein, carbohydrates, and fats) from fish, rice, seaweed, and vegetables. On the other hand, you can eat sushi without harming your diet. Since most types of seafood are relatively low in calories, so are most types of sushi. So on a night out with friends, sushi rolls can be one of the healthiest and diet-friendly options you think. When you’re looking to lose weight, the key is knowing how to order sushi. Interestingly, once you know what you’re tasting and skip in your sushi order, sushi can be a very smart choice in terms of weight loss.

How is sushi made?

Sushi is made from a ball or roll of rice flavored with vinegar and a mixture of spices, vegetables, fish (raw or cooked) and seaweed. Sushi is one of your safest bets for low-calorie takeout and restaurant orders. It is excellent for a weight loss diet, as long as the sushi does not contain mayonnaise, sauce, sauces, or bread. If your sushi rolls are dipped in a thick mixture, eel sauce, and spicy mayonnaise, this is the reason you should give up your healthy diet. Choosing sushi with a lot of oil is not in your best interest.

In general, sushi comes in many different forms, including:

  • Nigerian: Raw fish rice
  • Maki: Rolls consisting of rice, seaweed and various fillings (usually vegetables or seafood)
  • Temaki: A hand roll where seaweed (called nori) wraps rice, fish and vegetables
  • Sashimi: Raw fish fillets with soy sauce
  • Vegetarian and vegan sushi: Fishless sushi mix vegetables and healthy rice.

While fish makes sushi a low-calorie meal full of lean protein, vegan sushi is no less nutritious. For example, avocado is a common ingredient in vegetarian sushi rolls. On menus like these, the calories come from the healthy monounsaturated fats in avocados. Due to its fiber content, avocado makes this sushi a great addition to the diet of people who want to lose weight. In addition, many restaurants replace white rice in sushi with brown rice to make it healthier. Whether you are a fan of sushi or not, you will find it interesting to know why it is beneficial for weight loss.

Does sushi help you lose weight?

Sushi is a broad term because it includes a lot of different ingredient options. However, some types of sushi, especially basic options, can be part of a healthy weight loss diet. So, whether you’re looking to improve your diet or looking for a way to enjoy fresh fish without cooking it, here’s how eating sushi can help you lose weight.

Lean protein source

The primary ingredient for most sushi is fish. There is no doubt that fish is good for you. The fish in the sushi also provides protein, while the rice contains resistant starch. A study showed that combining protein and resistant starch, as with sushi, increases the fat you burn and contributes to feelings of fullness. In addition, it is better to eat fresh fish rather than cooked for weight loss. For example, when eaten raw, tuna is a great source of lean protein without the fat. On the other hand, cooking fish can make it more calorie dense, usually in the form of fatty oil or bread. Another reason is that cooked fish is often more processed than fresh fish.

Low in calories, if you make a smart choice

With the right ingredients, sushi can be a low-calorie option. Maki rolls with vegetables or fish that don’t have added sauces or mayonnaise, such as tuna or cucumber rolls, have the fewest calories (under 200 calories for six pieces). Vegetarian sushi rolls made with rice and light ingredients like cucumber, carrot, and asparagus are both healthy and low-calorie options. The ultimate secret to low calories is ordering a naruto roll (Are you a fan of manga or anime here?) It is fish and vegetables wrapped in thin slices of cucumber without rice.

HealthifyMe Note

As long as you are careful with the sauces you add and limit your fried options, sushi can be a component of a healthy diet. The healthy, light ingredients in sushi can be a good option when trying to lose weight, if you order in their simplest form. Furthermore, it is important to remember that no food alone can make you gain or lose weight.

What is good sushi for weight loss?

To get to where you want to be, you need to know which sushi rolls to avoid and which sushi rolls to order for weight loss. But before that, let’s not forget that losing weight is about balancing diet and physical activity in your daily routine. Losing weight shouldn’t be a daunting task.

Are you ordering the right way? If not, sushi can quickly turn into a calorie bomb. However, you can also save calories and enjoy the health benefits of sushi with the following options.

tuna roll

Tuna Roll, the simplest form of sushi, can be the perfect snack or snack. It’s a classic roll with 3.5 grams of fiber, 24 grams of protein, and only about 184 calories per 6-8 serving. More than half of the calories in this simple sushi come from protein, which helps quell hunger pangs.

Avocado Roll

Sure, it sounds a bit simple. But it’s hard to go wrong with nutrient-rich foods like seaweed and avocado. So they are vegetarian sushi rolls (sushi without fish) that provide 3.5g of fiber, 6g of protein and only 136 calories.

California Roll

California roll is the most popular menu item for sushi beginners. One roll of 6-8 pieces contains approximately 6g of fiber, 9g of protein and 255 calories. To make this roll worth your while, you should order the California roll made with real crab.

Why take a perfect piece of sushi and spoil it with sugary brown sauce or cream cheese blankets? Alternatively, you can order ginger sauce on the side to save tons of calories. Likewise, edamame, seaweed salad, and miso soup are surprisingly low in calories and go well with traditional sushi rolls.

HealthifyMe Note

If you choose sushi with rice, ask for brown rice. Ask the sushi rolls to be cut into eight pieces instead of 6 if possible. Now it looks like you have more bites with the same amount of calories, and you’ll have a perfectly sized bite.

Recipes to try

Tomato sushi rice balls

Serves 4

Preparation time: 15 minutes


  • Sushi rice: 1 cup (185 grams)
  • Boiling water: 2 cups (473 ml)
  • Black sesame seeds: 1 tablespoon
  • Roasted white sesame: 1 tablespoon
  • Tomato: 1
  • olive oil for spray
  • Salt and pepper to taste

How to prepare

  • Rinse the rice with cold water and drain. Next, put the rice in a pot of boiling water.
  • Cover and cook over low heat for 5 minutes. Be careful not to overcook the rice.
  • To assemble the sushi, put some rice on the plastic wrap, spread some tomatoes on top, and add more rice.
  • Roll up the plastic wrap, being careful to release the air.
  • Spread the plastic wrap and roll the rice ball in the sesame seeds.
  • Drizzle with olive oil and season with salt and freshly ground pepper.

Homemade sushi bowl

Quantity is enough 2

Preparation time: 30 minutes


  • Short grain rice: 1 cup (200 g)
  • Olive oil: 1 tablespoon
  • Mushrooms (thinly sliced): 6
  • Shrimp (cooked): 6
  • Garlic clove (finely chopped): 1
  • Fish (bonito, salmon or tuna, boneless): 198 g
  • Cucumber: ½
  • Tofu: 85 g
  • Seaweed leaf (thinly sliced): 1
  • Salt: to taste
  • Ground ginger: half a tablespoon
  • Sesame seeds: 1 tablespoon

How to prepare

  • Put the washed and drained rice in a saucepan with water.
  • Cover the mixture and cook for 15 minutes over a medium heat. Remove from heat and leave the rice in the covered skillet for 10 minutes.
  • Mix rice with salt and olive oil.
  • Heat olive oil in a frying pan, add mushrooms, garlic, tofu and shrimp and cook until they turn golden brown.
  • Cut the fish and cucumber into thin slices.
  • Put the rice in a bowl, add the seaweed, tofu mixture, fish, cucumber and ginger, and serve.

California sushi roll for seafood lovers

Servings: 2

Preparation time: 20 minutes


  • Nori (seaweed) leaf: 2
  • Seafood (preferably salmon/crab meat): 85g
  • Brown rice: 100g
  • Avocado (sliced): ½
  • Cucumber (peeled and sliced): ¼
  • Water: 300 ml

How to prepare

  • Place the nori sheets on a piece of plastic wrap.
  • Spread the brown rice on the nori sheet.
  • Lay over rice with cucumber, avocado and fish/crab meat in one horizontal line.
  • Gently roll the sushi and seal the edges with warm water.
  • Cut each sushi roll with a wet knife.


It is important to remember that the type of sushi you eat determines how it affects your weight loss diet. Sushi prepared with healthy, light ingredients is your best bet if you’re looking to lose weight. Raw fish is rich in protein and low in calories. However, the crunchy and spicy mayonnaise and tempura sushi are calorie bombs. These menus may contribute too many calories to a weight loss plan. The key to a healthy lifestyle is moderation. Even if the sushi is good, overeating will only lead to the opposite of the desired results.

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