The 12 Best Sushi for Weight Loss

by Millie
best sushi for weight loss

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Sushi is often praised for its health benefits, and specifically its weight loss properties. Many believe that sushi is made with fish, so it must be a healthy option. And sushi does offer many health benefits. However, not all sushi is created equal. Some types of sushi are quite high in calories and fat.

So, what is the best sushi for weight loss? Luckily there are many great options for you to choose from. There are also some other healthy options on the menu at your favorite Japanese restaurant. And some sushi types are the worst sushi for your waistline.

So, grab your chopsticks, and let’s get started!

The Best Sushi for Weight Loss

There are a few things you need to keep in mind when you are ordering sushi if you are trying to lose weight.

First, you should avoid sushi that is fried or has a lot of rice. These options are high in calories and will not help you lose weight. Instead, you should order sushi that is made with fresh fish and vegetables.

Second, you should try to also avoid soy sauce. Soy sauce is high in sodium and can cause you to retain water. Try low-sodium soy sauce.

Another simple change you can make is to switch your sushi rice from white to brown. The average roll is made with one cup of rice which adds about 200 calories to your sushi. Brown rice has more fiber and nutrients than white rice, and it will fill you up faster so you’re less likely to overeat. You can also choose options without rice.

Finally, even though sushi is healthy, the calories can quickly add up so pay attention to your portion size and calorie intake.

Enjoy the following sushi and still stay on track with your weight loss. The nutritional value is for one roll or about 6 to 8 pieces.

1. Naruto Roll

95 calories, 5 grams of fat, 5.3 grams of  carbs, 8 grams of  protein

naruto roll on wooden tray - one of the best sushi for weight loss
Naruto roll

One of the best sushi for weight loss is the naruto roll. It is made with tuna, cucumber, and avocado, and it is delicious. It is also a great source of protein and healthy fats, and it is very low in calories. It is wrapped with cucumber instead of rice and therefore you avoid the extra calories from rice.

2. Sashimi

105 calories, 3.6 grams of  fat, 0.8 grams of carbs, 16 grams of protein (3 pieces)


Another great option for those on a diet is sashimi. Sashimi is sushi without rice, so it’s great if you’re trying to cut carbs. Plus, it is generally a pretty low-calorie food, so you can indulge without guilt. 

Sashimi is also a good source of protein and omega-3 fatty acids, which are essential for a healthy weight loss diet. There are different types of sashimi, but salmon sashimi is probably the most popular with sushi lovers.

3. Cucumber Rolls

135 calories, 0 grams of fat, 30 grams of carbs, 6 grams of protein

Cucumber roll

Cucumber rolls are not only one of the best sushi for weight loss but they are also healthy and delicious. Made with just a few simple ingredients, cucumber rolls are a light and refreshing option and are your best bet for weight loss. They are low in calories and fat, making them a filling and satisfying option that will help you reach your weight loss goals.

4. Avocado Roll

140 calories, 6 grams of fat, 28 grams of carbs,  2 grams of  protein

Avocado roll

The avocado roll is a healthy choice as it is relatively low in calories and packed with heart-healthy fat. It is also a good source of dietary fiber, which can help to promote feelings of fullness and prevent overeating. 

5. Tuna Roll

185 calories, 2 grams of  fat, 27 grams of carbs, 24 grams of protein

Tuna roll

The tuna roll is one of the best sushi for weight loss for a variety of reasons. First, tuna is a very lean fish, so it is a great option for those looking to cut down on fat. Additionally, the fish is high in omega-3 fatty acids, which are known to be beneficial to your health.

6. Vegetable Roll

206 calories, 8 grams of  fat, 30 grams of carbs, 7 grams of protein

Vegetable roll

Vegetable rolls are another great choice for those on a weight loss journey or just looking for a healthier sushi option. Veggie rolls typically include cucumber, avocado, and other vegetables like carrots or radish. The vegetables provide filling fiber and nutrients, while the avocado adds some healthy fats to help you stay satisfied.

7. Yellowtail Roll

245 calories, 3 grams of  fat, 37 grams of carbs, 15 grams of protein

Yellowtail roll

Yellowtail is an excellent choice for those looking for high-protein, low-calorie sushi. Yellowtail contains less mercury than some other types of seafood and is an excellent source of lean protein and healthy omega-3 fats. 

8. California Roll

255 calories, 7 grams of  fat, 38 grams of carbs, 9 grams of protein

California roll

When it comes to weight loss, the California roll is a good choice. This roll is typically made with crab or imitation crab, cucumber, and avocado. It’s a light, refreshing option packed with protein and healthy fats It’s also a good option if you don’t like raw fish.

9. Salmon Avocado Roll

300 calories, 9 grams of fat, 42 grams of  carbs, 13 grams of  protein

Salmon avocado rolls are an excellent option for people looking to lose weight because it contains healthy fats from the avocado and omega-3 fatty acids from the salmon. These nutrients are essential for weight loss because they help to boost metabolism and promote a healthy appetite. 

10. Salmon Roll

300 calories, 9 grams of  fat, 42 grams of carbs, 13 grams of protein

Salmon roll

If you love salmon, you’ll love salmon roll! It is another good seafood option with plenty of protein and healthy fats. Salmon also has a high omega-3 content and is rich in vitamins and minerals such as selenium, phosphorus, and vitamin B12.

11. Mackerel Roll 

420 calories, 13 grams of  fat, 51 grams of carbs, 21 grams of protein

The mackerel roll is another one of the best sushi for weight loss. It is high in protein and omega-3 fatty acids, which are essential for a healthy weight loss diet. Mackerel is also a good source of nutrients such as B vitamins and selenium, which are important for metabolism and energy production.

12. Rainbow Roll

475 calories, 16 grams of fat, 50 grams of carbs,  33 grams of  protein

Rainbow roll

If you’re looking for delicious sushi that’s high in protein and also good for weight loss, the rainbow roll is a great option. This roll is typically made with avocado, cucumber, and various types of fish, all of which are known for their weight loss benefits. This is not a low-calorie option, but the protein will fill you up.

Also read: Surprising Health Benefits of Salmon Skin

Other Healthy Options

There are other healthy options available at sushi restaurants. Some of these include seaweed salad, edamame, and miso soup. They provide a different range of nutrients that can be beneficial for your health and weight loss.

Miso Soup

59 calories, 3 grams of  fat, 3.5 grams of carbs, 5.8 grams of protein

Miso soup

Miso soup is a  healthy and flavorful traditional Japanese soup made with a fermented soybean paste called miso. The soup also contains water, seaweed, and tofu. This low-calorie soup is a great start to your sushi meal!


94 calories, 4 grams of  fat, 7 grams of carbs, 9 grams of protein


Edamame is a type of soybean that is popular in many Asian cuisines. It is a good source of protein and fiber. Edamame is also low in calories and fat and is a good choice for those looking for a healthy diet-friendly option.

Seaweed Salad

106 calories, 7 grams of  fat, 8 grams of carbs, 3 grams of protein

Seaweed salad

Seaweed salad is typically made with a type of seaweed called wakame, which is soaked in water to soften it. The seaweed is then mixed with other ingredients like vinegar, soy sauce, sesame oil, and rice wine. Sometimes, shredded carrots or cucumbers are also added to the salad. It is low in calories and a good source of vitamins and minerals.

Worst Sushi for Weight Loss

Shrimp tempura roll

If you’re watching your weight, you’ll want to avoid the following sushi. They tend to be loaded with unhealthy ingredients and are high in calories and fat, which can sabotage your weight loss efforts.

Shrimp Tempura Roll

505 calories, 21 grams of fat, 64 grams of carbs, 20 grams of protein

Shrimp tempura rolls are one of the worst sushi for weight loss. The tempura batter is deep-fried, which makes it high in fat and calories. And terrible for your diet.

Philadelphia Roll

320 calories, 8 grams of fat, 32 grams of carbs, 8 grams of protein

The Philadelphia roll is often made with cream cheese and other high-fat ingredients, which can add even more calories to the sushi. If you are trying to lose weight, it is best to avoid the Philadelphia roll and order lower-calorie sushi.

Spicy Tuna Roll

290 calories, 11 grams of fat, 26 grams of carbs, 24 grams of protein

If you’re trying to lose weight steer clear of the spicy tuna roll. This popular sushi dish is typically made with fried tuna, rice, and a spicy sauce. And while they may be delicious, spicy tuna rolls and most spicy rolls are not exactly diet-friendly. 

Dragon Roll

380 calories, 18 grams of  fat, 35 grams of carbs, 20 grams of protein

The dragon roll is one of the worst sushi options for weight loss because it’s usually made with white rice, tempura shrimp, and lots of mayo. All of that adds up to a roll that’s high in calories and carbs.

Spider Roll

320 calories, 12 grams of  fat, 38 grams of carbs, 13 grams of protein

The spider roll is made with deep-fried soft-shell crab, which is high in calories and fat. It also has a lot of rice and on top of all that, it’s usually covered in a sweet and sticky sauce, which makes it even worse for your waistline.

Bon Appetit!

Sushi can be a great option for weight loss, as it is generally low in calories and fat. The healthiest sushi rolls for weight loss are made with lean protein and vegetables. And don’t forget to include miso soup, edamame, or seaweed salad. 

Avoid sushi that is deep fried or made with tempura, cream sauce, or mayo, as this can add extra calories and fat. In addition, sushi made with white rice is high in carbohydrates, which can lead to weight gain. 

Now that you know what’s the best and worst sushi for weight loss you can enjoy this popular Japanese cuisine in moderation without guilt. Bon Appetit!

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