How To Order Healthy At A Sushi Bar

How To Order Healthy At A Sushi Bar

If it is your first time going to a place full of sushi, here’s how to order healthy at a sushi bar. Rice is the primary ingredient of almost any sushi, so it’s better to know what you will eat to monitor the calorie count. Depending on how and what your order, this Japanese-style fish-focused meal can be a real disaster if you are not careful. 

When it comes to being healthy when going to a sushi bar, it’s best to start with edamame, soup, salad, and some tea. This way, you can warm up your stomach while avoiding overconsumption. The best rule is to go easy on rice, although we all know it is the main sushi component.

Authentic sushi is a healthy food, but it can be deceptive if you overeat. It is because some specific rolls have 500 to 1,000 calories, which can ruin any diet. So, if you want to avoid busting your meals, here are ways of ordering a health menu at any sushi bar.

How To Order Healthy At A Sushi Bar?

If you are going to a sushi bar this weekend, know how you can enjoy these traditional Japanese delicacies while being healthy at the same time. First of all, you need to know what is a sushi bar. Rice alone has high calories, so it can ruin your diet if you eat too much. So, make sure that you still order healthy meals at a sushi bar.

Start With Edamame

Edamame is a perfect low-calorie, high-protein appetizer to start with, according to both of our experts, particularly if you order the shelled soybeans to come only lightly salted or skip the salt altogether. In general, sushi will be a reasonably high sodium meal, so it’s essential to look for ways to reduce the sodium level when you can.

Pick a Soup or Salad

It’s also wise to start your meal with a small veggie-filled green salad rich in fiber. You can ask for a side dressing of ginger, a seaweed salad filled with antioxidants, or a cup of miso soup with broth, tofu, and vegetables. Although the soup and even seaweed are high in sodium, they are still lighter choices that will fill you up and help you pace your meal, so you don’t overeat. To help flush out all that salt, make sure to drink plenty of water.

Sip Green Tea

Speaking of drinks, green tea at the sushi bar is your best choice for beverages. With sushi, hot green tea goes well, and it is high in antioxidants. If you’re going to order alcohol, try to stick to only one drink and skip the list of special sugar cocktails. It could cost you 400 calories or more to drink it.

Moderation Is Key

Sushi is supposed to be about a few simple, beautifully harvested ingredients put together in perfect harmony and not hidden behind heavy sauces or gravies like a lot of other cuisines. Follow the old saying,’ moderation is important.’ A sampling of many items in limited quantities, such as a few bits of various maki rolls, a few ounces of pristine raw rice fish, miso soup, grilled protein, and some vegetables. Have a couple of items, but in smaller parts.

Go Easy on the Rice

White rice on sushi menus is among the sneakiest calorie culprits. Luckily, in offering a wider variety of products, the typical sushi place is a little more modern. It’s relatively common to find brown rice (for the whole grains) or even quinoa in your sushi rolls as options. Stick with no more than two rolls, for instance, when ordering maki. If it’s available, ask for brown rice for the extra fiber.

Stick With Sashimi

There are around 25 calories per plate of a few pieces of protein-packed sashimi (raw fish), which is among your healthiest bets at the sushi counter. Don’t let your sashimi get served on rice beds, which will cause you to eat a whole cup of rice without realizing it. With everything raw, you should ask about your fish’s quality to make sure you get a safe and tasty product. Just ask your server or chef where the fish comes from and whether sustainability is the priority. If they can instantly respond, you’re probably in a good position.

Skip the Spicy Mayo

It includes a strong spicy mayonnaise sauce. If you want your food to have a kick, using wasabi instead of the spicy mayo sauce and ginger as you take each bite to add another level of flavor. Note, too, that some rolls have a sugary and thickened soy-based brown sauce, which can add another taste level.

Be Smart About Soy

At the sushi bar, soy sauce usually is right in front of you, and it’s okay to dip into it, just sparingly. A reasonably standard offering nowadays is low-sodium soy sauce. By taking an average or low sodium soy sauce and mixing it with kombu, a sea vegetable, and water to thin it even further, some locations even do their own ‘homebrew.’

Avoid Fancy Rolls

Steer clear of the “fancier” rolls, such as rainbow, dynamite, or spider, unless you share. These rolls are bigger and have more components, and are higher in calories as a result. Stick to just one roll of spicy tuna, which has typically mayonnaise added to it. One roll isn’t a big deal, but a waste of calories is more than that.

Beware of Fried

It’s easy to steer clear of the things you know would be fried in a fattening batter with so many delectable choices on a sushi menu. For example, avoid anything made of “tempura,” but also look for “crunchy” sushi rolls. Go ahead if you want to have a few bits of tempura or a particular crunchy roll. Keep the remainder of your meal light, however.

Best And Worst Sushi To Eat

If you are a sushi lover and, at the same time, trying to lose weight, you should know what the best and worst sushi to eat are. You can enjoy sushi, but there is some sushi to avoid out there for health-conscious people.

BEST: Salmon Avocado Roll

As a more popular pair than salmon and avocado, think about this sushi. Besides the delicious melt-in-your-mouth taste of the roll, its health advantages are an even bigger win. Both foods are rich in omega-3 fats that function to keep your stomach full and your heart healthy.

Many standard sushi rolls include avocado, sometimes with fish and vegetables, but sometimes with rice alone and nori, the seaweed wrapper of sushi. Avocado is rich in fats and fiber that are good for the heart, and it is filled with other nutrients. It can help work better for your kidneys, heart, and nerves.

BEST: Tuna Roll

Within a roll, or served on top, a common choice for sushi is another good source of omega-3s, tuna. You have to be vigilant with tuna — bigeye, for example, can be high in mercury.

BEST: Sashimi

Sashimi is your best bet if you plan to go for a no-carb meal. Sashimi is cooked without rice, but it is just as delicious, unlike maki. Choose sashimi to remove the extra calories over maki.

BEST: Veggie Roll

Sushi doesn’t have to be fish included. In supermarkets and sushi restaurants, veggie rolls with avocado, cucumber, carrot, mushroom, cabbage, asparagus, and tofu are nutritious and readily available for seafood-shy or vegetarians. A popular condiment served with sushi is pickled ginger, by the way. It’s supposed to cleanse between bites on the palate.

BEST: California Roll

The California roll is a staple of sushi and contains rice, nori, avocado, cucumber, and crab. Often it is eaten as uramaki, with the rice on the outside and the nori. Then, the ingredients are on the inside. If you avoid high-calorie, salty, mayonnaise-like dips and sauces, a California roll is typically okay.

WORST: Philadelphia Roll

One of those sushi creations that could trick you into believing it’s safe is the Philly roll. Cream cheese is the main ingredient and is high in saturated fats and cholesterol and low in nutrients. With the nutritious bits in many Philly rolls, like salmon or avocado, it’s probably better to avoid it unless it’s from low-fat cream cheese.

WORST: Shrimp Tempura

Shrimp doesn’t have nearly the nutritional value of salmon. It can be an excellent protein source, but battering and deep-frying the shrimp can add calories and fat.

Frequently Asked Questions

Rice is the primary ingredient of almost any sushi, so to monitor the calorie count, it is better to know the foods you will eat. This Japanese-style fish-focused meal can be a real diet breaker, depending on how and what your order is if you are not careful. Moreover, know if you can eat sushi with a fork.

Is sushi good for losing weight?

Sushi is ideal for losing weight only if its ingredients are low in calories. It means you have to avoid mayo, deep-fried, and smothered sauces. The best sushi for losing weight are vegetable rolls. Sushi is healthy, but it becomes high in calories with the condiments and ingredients you add to it.

What is the lowest calorie sushi roll?

The lowest calorie maki rolls are those with six pieces of vegetables or fish without extra sauces or mayo, such as tuna or cucumber rolls containing less than 200 calories. Rolls of about 300 calories per roll, such as salmon avocado or spicy tuna.

What’s healthier sushi or pizza?

Traditional Japanese sushi is healthier than a pizza. However, it still depends on the accompaniments served with sushi-like soy, mayo, raw fish, and fruits. Therefore, you must know the ingredients used in the foods you’re going to eat, especially if you are trying to lose weight or live healthily.


Sushi is a good meal, but it cannot be very pleasant when you consume too much. It is because several rolls have between 500 and 1,000 calories, which can wreck any diet. So, if you want to stop busting your meals at every sushi bar, know how to order a healthy menu. Finally, rate your experience whether you ate in an authentic sushi restaurant or not.

Recent Content