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How to Pick Healthy Sushi Rolls

While the basic ingredients of this Japanese mainstay are healthy, Americanized add-ons can pack on the fat and calories.


  • Step 1: Avoid fried items Avoid fried rolls or anything battered. Steer clear of dumplings, tempura, and spider rolls.
  • Step 2: Pass up extras Pass on ingredients in Americanized rolls, such as cream cheese, mayonnaise, and avocado, which pile on the fatty calories.
  • Step 3: Request less rice Ask your sushi chef to go light on the rice in your rolls. Opt for sashimi, which are plain slices of raw fish.
  • TIP: The word sushi does not refer to raw fish, but rather to the entire roll of filling and rice.
  • Step 4: Avoid fad sushi Avoid rolls made with unusual ingredients like duck or quail eggs. Although a traditional ingredient, eel is also higher in calories and fat than other fish.
  • Step 5: Pick condiments wisely Pick your accompanying condiments wisely. Opt for low-sodium soy sauce and limit wasabi paste and pickled ginger, which are both high in sodium.
  • FACT: The Japanese first began to cultivate rice about 300 B.C.E., after the Chinese introduced them to the grain.

You Will Need

  • Light rice
  • Sashimi
  • Low-sodium soy sauce

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