The Best and Worst Sushi in America
Sushi roll ingredients can range from the unimpeachable (cucumber, avocado) to the downright devious (sugar, mayo). (Photo: Shutterstock)
While the idea of sushi—a simple, unadulterated piece of protein—seems undeniably healthy, there are plenty of reasons to stop and think before you “roll” the dice. First, there’s the freshness issue: The sushi company AFC recalled its tuna rolls this week after two people in Minnesota fell ill with salmonella that was traced to a processing plant in Indonesia. (And let’s face it, when your tuna has to travel from Jakarta to St. Paul, it’s not exactly “fresh off the boat.”)
Then there’s the question of what’s actually in that roll, nestled up against the fish. Sushi roll ingredients can range from the unimpeachable (cucumber, avocado) to the downright devious (sugar, mayo). The editors of Eat This, Not That! have created the ultimate “roll call,” a ranking of sushi rolls from best to worst. Stick to the top of the list, and you’ll be getting all of the health benefits of fresh seafood—without the unfortunate surprises.
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Rainbow Roll
Nori (seaweed), rice, avocado, surimi, plus a variety of raw fish arranged on top
476 calories, 16 g fat, 33 g protein, 6 g fiber, 50 g carbohydrates
Higher in calories than most rolls you’ll find, this is loaded with substantial portions of myriad raw fish, so most of those calories are from protein and healthy fats. Rainbow rolls are typically large, so a single order and a bowl of miso soup make a filling dinner.
Eat This, Not That! Tip: For a superior Rainbow Roll, ask the sushi chef to make it with real crab. They may charge a bit more, but the extra flavor and nutrition make it a worthy upgrade. And choose brown rice for this and all other sushi rolls, if it’s available. “It has more fiber, manganese, selenium and magnesium compared to white rice,” says says Gina Consalvo, RD. For more protein-packed foods that blast fat and build muscle, read our essential list of Surprising Foods with More Protein Than an Egg!
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Cucumber Roll
Nori, rice, cucumber
136 calories, 0 g fat, 6 g protein, 3.5 g fiber, 30 g carbohydrates
It’s hard to go wrong with cucumbers and seaweed. Though not a nutritional powerhouse, cucumbers are a low-calorie delivery system for vitamins A and C, fiber, and silica, a compound that has been shown to foster healthy skin.
Eat This, Not That! Tip: Think there’s no protein in a veggie sushi roll? Think again. Nori, the dried seaweed sheets used to wrap sushi, are high in protein and packed full of vitamins.
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Avocado Roll
Nori, rice, avocado
140 calories, 5.5 g fat, 2 g protein, 6 g fiber, 28 g carbohydrates
Most of the calories in this vegetarian roll come from healthy monounsaturated fats. Avocado makes a great addition to any roll, since a sushi-size portion also contains about 3 grams of fiber.
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Tuna Roll
Nori, rice, tuna
184 calories, 2 g fat, 24 g protein, 3.5 g fiber, 27 g carbohydrates
More than half of the calories in this simple, classic roll come from protein, making it a great light meal or a snack with substance.
Eat This, Not That! Tip: Good sushi spots will source their fish fresh daily. Ask the manager how often they get their fish deliveries.
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California Roll
Nori, rice, avocado, surimi
255 calories, 7 g fat, 9 g protein, 6 g fiber, 38 g carbohydrates
The ubiquitous fusion roll is a great beginner’s foray into the potential of sushi, since there’s no raw fish involved. But unfortunately, there are also no real healthy fats either (aside from the avocado, of course), since the fake crab (made from a variety of processed and compressed fish) has 1⁄15 the amount of omega-3s as the real stuff.
Eat This, Not That! Tip: If you’re a beginner, try a Yellowtail Roll. It has a mild flavor, and is full of niacin, which improves good cholesterol. And try these other secrets to get slimmer fast with 14 Ways to Lose Your Belly in 14 Days!
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Spicy Tuna Roll
Nori, rice, tuna, mayo, chili sauce
290 calories, 11 g fat, 24 g protein, 3.5 g fiber, 26 g carbohydrates
In the world of sushi, “spicy” means a spoonful of mayo spiked with an Asian chili sauce. The calorie counts can climb higher than this, depending on how heavy a hand the sushi chef has with the spicy stuff. Either way, you’re better off satisfying your need for heat with a touch of wasabi.
Eat This, Not That! Tip: As a general sushi strategy, less is more. Menu words like “spicy” and “crunch” usually denote untraditional add-ons like mayo, cream cheese, and tempura batter that can boost calories by 50 percent.
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Salmon and Avocado Roll
Nori, rice, salmon, avocado
304 calories, 8.5 g fat, 13 g protein, 6 g fiber, 42 g carbohydrates
High in calories, but nearly all of those calories come from the one-two punch of healthy fats found in the salmon and the avocado.
Eat This, Not That! Tip: The Salmon and Avocado Roll is “also great source of potassium, folate, niacin, biotin, vitamin B6, vitamin E and vitamin C,” says Jim Moore, RD, ACSM Health Fitness Specialist.
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Philadelphia Roll
Nori, rice, salmon, cream cheese, cucumber
290 calories, 12 g fat (5 g saturated), 14 g protein, 2 g fiber, 28 g carbohydrates
Just like the mayo adds empty calories to an otherwise reliable spicy tuna roll, cream cheese blankets perfectly fine salmon and cucumber with an unnecessary measure of fat.
Eat This, Not That! Tip: Skip the cream cheese and get your dairy fix back home, by choosing one of these fat-blasting, abs-defining Best Brand-Name Yogurts for Weight Loss!
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Eel and Avocado Roll
Nori, rice, avocado, eel
372 calories, 17 g fat, 20 g protein, 6 g fiber, 31 g carbohydrates
Eel brings a solid helping of omega-3s to the sushi bar, but unfortunately, “I try to limit how frequently I order them since eel rolls are served in a sweet brown-sugar sauce,” says Consalvo. The glop masks both the nutrition and the delicate natural flavor of this wily sea creature.
Eat This, Not That! Tip: If you opt for this roll, make it your only one of the night.
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Shrimp Tempura Roll
Nori, rice, shrimp, tempura batter, oil for frying
508 calories, 21 g fat, 20 g protein, 4.5 g fiber, 64 g carbohydrates
Why take a perfectly good piece of lean shrimp and ruin it with thick batter and a hot oil bath? The joy of fried food—the crunch—is snuffed out by the moist rice, so this one doesn’t make sense from either a flavor or a nutritional perspective.
Eat This, Not That! Tip: Order a few pieces of Sweet Shrimp sashimi instead. Each has only 30 calories, 0 grams of fat and a whopping 151 mg of omega-3 fatty acids. And to feel healthier and better than ever, discover these 8 Secret Superfoods that Help You Lose Weight and Blast Fat!
And…the Soy Sauce?
Japanese purists scoff when they see Westerns drowning their fish in puddles of soy muddied with a mound of wasabi. They should: A single tablespoon of soy sauce has over 1,000 mg of sodium. At a reputable sushi spot, the chef will serve the fish exactly as it’s intended to be eaten, which means hands off the soy.
DID YOU KNOW…NOT ALL FISH ARE HEALTHY? CLICK HERE FOR 8 REASONS TO BE WARY ORDERING THE SALMON!
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