Are Sushi Rolls Good For Weight Loss? (11 Healthiest Sushi Rolls) 

Sushi rolls are one of the best tasting dishes that Japanese cuisine has to offer.

Although rolls are more native to America or the states, it’s still a delicacy that features a ton of awesome flavors and textures that make sushi an even more exciting experience.

Even though sushi rolls are delicious, are they good for weight loss?

Sushi Rolls are not the best option for weight loss as, unlike traditional Nigiri, there is a poor balance of carbs, protein, and fats. You can expect most of the calories to come from carbs and fats while neglecting the amount of protein per serving. This causes high potential to overeat which causes weight gain.

In this article we are going to discuss what goes inside sushi rolls and whether or not they are good to eat when dieting.

We’ve chosen 11 of the healthiest sushi rolls we could find and have done our research on what goes into each one of them and what their calorie contents are. 

Let’s get into this list and see how we can eat sushi rolls and still lose weight.

Eat Sushi Rolls To Lose Weight 

Weight loss and fat burning is really the understanding of how many calories you need to eat in a day.

Once you figure out those calories, you make sure that those calories balance the 3 macronutrients (carbs, fats, and protein) and avoid overeating on days where you feel like cheating on your diet. 

There’s a concept called energy balance which states that fat burning occurs only when there is a deficit of calories.

This simply asks the question, “are you burning more calories than you consume on a daily basis?”

If you do not know the answer to that question, then you’re going to have a tough time maintaining weight loss. 

It’s all really a numbers game and you have to be able to get your daily calories and track your food to match those calories.

So, when you eat something like a sushi roll, understand that most of them cost you 400-500 kcals a roll which can add up depending on your daily calorie intake. 

The simplest way to find your calorie ratio is to either use an online calculator or to multiply your body weight by 12.

These are both very rough estimates which means that they are not specific to you.

Through trial and error, however, you can find a calorie range that works for you where you lose 1-2 pounds per week. 

Here is a more in-depth article on how you can find your calorie count and macronutrient ratios so you can start a controlled diet on your own! 

Now that we have an understanding on how many calories we should eat in a day, let’s see the 11 types of sushi rolls you can find and see how we can fit them into our diet when we are looking to lose weight. 

11. Shrimp Tempura Roll 

Tempura is a traditional Japanese dish that focuses on frying fresh ingredients and dipping them in a soy based sauce.

It can also be used in sushi dishes which adds a great crunch and texture. 

Shrimp Tempura Rolls usually come with a variety of vegetables such as cucumbers or radishes.

What makes them so unique, however, is the toppings that they put on the rolls which add either a spicy or a sweet element to the dish.

I always order one of these but never really treat it as the main dish as I like to focus more on the nigiri and the rolls that feature their freshest cut of fish.

There’s definitely a time and place for Tempura rolls, however, as they really add some much needed crunch to the meal. 

Let’s take a look at the nutrition facts and see what goes inside a typical Shrimp Tempura Roll dish. 

For every 11 grams of fat, there are 61 grams of carbs and 11 grams of protein.

Not bad as the fats are pretty low, but the 61 grams of carbs can really add up which can put you over your carb count for the day. 

Our tip here is to order this in a family or friend setting where you can share the meal with company.

This definitely isn’t a dish that you should focus on, but taking a few bites shouldn’t hurt and will give you a nice break from all the raw fish on the table.

10. Spider Roll 

Spider Rolls are one of the tastiest rolls you can find out there as it features a soft shell crab that is then fried and cut lengthwise to fit the size of the roll.

One of the best parts about this roll is the flavor combination between the crab and the typical vegetables you can find which are asparagus and avocados.

It’s one of the rolls where the rice is on the outside and is topped off with black sesame seeds which add a delicious crunch to each individual piece.

My favorite part about this dish is the crunch factor you get from the tempura breading and the flavor you get from the fresh crab in the middle. 

Although these rolls are delicious they should be eaten in moderation as they are pretty dense in calories.

Let’s take a look at what goes inside a typical Spider Roll and see what it’s calorie contents are. 

For every single roll you get, there are 18 grams of fat, 58 grams of carbs, and 13 grams of protein.

This is a pretty heavy meal and should be shared amongst the people at your table.

Finishing one of these on your own means that you’ll be getting most of your calories from carbs and fats. 

You want to make sure that you get a balance when eating healthy as each macronutrient plays a vital role in keeping you healthy and in shape.

What the Spider Roll lacks is protein which means you should probably pair this dish with some sashimi or some nigiri.

It’s a bit of a sacrifice but it’ll totally be worth it in the end. 

9. Volcano Roll

Volcano Rolls are unique as they feature two types of proteins and a special sauce on the top which is made from japanese mayo and masago (micro fish eggs).

The two proteins are usually artificial crab and salmon which adds some great flavors when paired together. 

This is a very fatty roll which makes for a very delicious flavor profile.

The dish is also very beautiful as many Japanese chefs focus on the presentation of food as well.

It has a variety of different colors and, due to its orange topping, is made to look like a volcano that oozes lava. 

Although this roll is very delicious, let’s take a look at what goes inside a typical volcano roll and see the calorie contents that make up its parts. 

For every 17 grams of fat, there are 54 grams of carbs and 15 grams of protein.

Once again, this is a roll that is difficult to eat when you’re being conscious about your diet.

Most of its calories come from fat and carbs which is the main issue with the American diet. 

Fats and carbs are great when eaten in moderation but, due to the amazing flavors and textures these two macronutrients provide, it can be very easy to overeat on both of these which may promote weight gain. 

Our tip here is to make sure to just eat a few bites of this roll and to make sure to order some sashimi, nigiri, or a sashimi salad.

You can definitely enjoy these rolls, just make sure you get some of the other good stuff as well. 

8. Rainbow Roll

Rainbow Rolls are definitely my go-to when I'm out at my favorite sushi joint.

They are so unique as they feature so many different types of fish on top of the roll and no two restaurants have the same type of Rainbow Roll. 

I’ve seen many have tuna, albacore, and salmon while other places have salmon, eel, and cucumbers.

It’s always fun to see which arrangement of fish you can get on top of each roll and there’s something so special about eating a variety within a single roll. 

The insides usually contain imitation crab, avocado, and some sort of pickled daikon which makes for a sweet and savory combination within the roll. 

Let’s take a look at the nutrition facts and see what goes inside a typical Rainbow Roll. 

For every 12 grams of fat, there are 56 grams of carbs, and 25 grams of protein.

Not bad at all considering how delicious this dish is.

You can probably have the whole role as a meal without the aid of other dishes as there’s a good balance of macronutrients here. 

The only issue is that it’s a little high on the carbs so make sure not to eat more than one of these rolls.

The fats are not too high so it’s fine to eat the whole thing. 

7. California Roll 

The California Roll is the classic roll that is basically the base of all the other rolls on this list.

There’s not much to say about this dish as it is already so popular and everybody knows how delicious a good California Roll can be. 

A typical California Roll features imitation crab, avocado, cucumbers, and sushi grade rice topped with black sesame seeds.

It’s the basic form of sushi roll but that doesn’t mean it should be slept on. 

Let’s take a look at what goes inside a typical California Roll and what its calorie contents are made up of.

For every 19 grams of fat, there are 38 grams of carbs and 8 grams of protein. 

This is not bad considering how much food you get out of a single California roll.

The carbs and proteins are low but the fat is a whopping 19 grams. It’s easy to overeat this dish but can easily be combated with some pieces of nigiri or sashimi. 

This takes the number 7 spot as it is not only delicious but really leaves room for other dishes that you might order at your typical sushi joint.

Make sure to eat in moderation and focus on the raw fish! 

6. Spicy Tuna Roll 

Spicy Tuna Rolls are a must when you eat sushi and are packed with flavors that you can’t get from any other roll.

Tuna is one of my favorite pieces of sushi and the good places really know how to pick their tuna. 

Sushi chefs usually dice up the Tuna or just leave it whole within the roll. They then add it to a sriracha mayo sauce along with cucumbers and pickled daikons along the length of the roll.

They are either served with the rice on the outside or the seaweed on the outside but both versions are extremely delicious. 

Spicy Tuna rolls are special because they can be so versatile when you order them.

I love the concept of these rolls as well since they are sometimes the pieces that were left over from the restaurant which were converted into an awesome dish. 

It’s a great way to waste any food and a great utilization of good tuna that could have gone bad.

I love spicy food so it’s interesting to have a spicy dish when you get many sweet and  savory dishes along your meal.

It’s a unique flavor for sushi and is something that I get every time I’m out eating sushi. 

Let’s take a look at its nutrition facts and see what goes inside a typical Spicy Tuna Roll. 

For every 4 grams of fat, there are 56 grams of carbs and 14 grams of protein.

This is not bad at all as the fats are super low and the proteins are moderate. Tuna is a food that is surprisingly delicious as many of the cuts contain no fat at all. 

It’s the flavor of the tuna that carries each of the dishes it compliments and does so without adding too much fat into your diet.

Our tip here is to find a sushi restaurant that also tops their rolls with some extra tuna.

It’s hard to find but it will definitely add some much needed protein to this dish. 

5. Lobster Roll 

Lobster is always a great option to get when you eat any seafood and it’s no different when you’re out eating sushi. Lobster rolls are packed with different proteins which usually come from salmon, imitation crab meat, and the lobster. 

Many of the good places also feature some Masago on the outside layer of sushi rice which adds a nice crunch factor to the dish.

It’s a great dish as the lobster really shines and goes so well with the inner fillings of the dish. 

Some places also add avocado and daikon radishes which makes for a sweeter flavor and creamy texture to the middle.

It’s one of the tastiest rolls you can get out there and is packed with protein. 

Let’s take a look at its nutrition facts and see what goes inside a typical Lobster Roll 

For every 14 grams of fat, there are 44 grams of carbs, and 11 grams of protein.

There’s a good balance of macronutrients here but the dish is lacking in protein once again.

This is understandable as lobster is a protein that is relatively expensive and hard to put a lot of on the dish. 

There’s a large variety of proteins on this dish but there is not much of each piece so you’ll definitely have to order some sashimi to compliment the meal. 

4. Dragon Roll 

Dragon Rolls are definitely the coolest looking out of all of the dishes as it features a variety of different colors coming from different ingredients of food.

Most Dragon rolls have shrimp or tuna inside as the base protein but I’ve also seen many with salmon or even spicy tuna. 

What makes this roll unique, however, is the use of masago around the border of the roll. It adds a nice crunch and a deep savory flavor as there’s so much of it on the sides.

Masago is also packed with protein so it not only adds flavor but also adds some great nutrients that compliment a good diet. 

The avocado on top of the roll is also one of my favorite features on this dish.

Many of the rolls you see have a tiny sliver of avocado so it’s refreshing to see a beautifully cut slice on top of my roll.

Avocados add so much flavor to sushi rolls as they add fats and creaminess which is much needed in dishes that contain lean means like fish or tuna. 

Dragon Rolls are, without a doubt ,delicious, but let’s take a look at its nutrition facts and see what goes inside of its calorie content. 

For every 9 grams of fat, there are 41 grams of carbs and 13 grams of protein.

Low on fats, moderate on the protein, and not bad for the carbs.

The great thing about this dish is that it contains a lot of fiber due to its high vegetable content. 

You get 3 grams of net carbs from the meal which most likely come from the large amounts of avocado they put on the dish.

It’s something that you can definitely eat more of and is hard to overeat. We totally recommend you eat some Dragon Rolls the next time you’re out! 

3. Cucumber Roll (Kappamaki) 

Kappamaki is for those vegan folks out there who still want to get their sushi fix in for the month.

It’s a unique dish as all it really contains is cucumber, sushi rice, and roasted seaweed.

It’s amazing what the three of these ingredients can accomplish and it’s so interesting to see how delicious this piece is considering that there’s no fish in there. 

I like the Cucumber Roll because it adds a little freshness to the meal. It can be overwhelming to eat so many rolls in one sitting so a lighter food is definitely welcomed in my meal.

If you’ve had one of these and enjoy them, then you definitely know how good these little bite sizes rolls are. 

You can dip them in soy sauce, enjoy them with ginger, or just eat them on its own and it still tastes great.

I get that many of you might not like this dish as it has no fish but it’s definitely good when you’re looking to drop a few pounds! 

Let’s take a look at the calorie content and see what goes inside a typical Kappamaki dish. 

For every 3 grams of fat, there are 47 grams of carbs and 6 grams of protein.

This is definitely one of the lower calorie meals you can find as you get so many pieces of Kappamaki per serving.

It’s essentially just cucumber and sushi rice that contain all the calories but, if you put into perspective, 5-7 pieces of this is usually a quarter of a serving.

Our tip is to definitely eat this alongside a fatty sashimi dish. It has enough carbs as it is, it just needs some protein and fats. 

2. Salmon Roll 

There’s so much to say when it comes to the Salmon Roll.

It can be easily confused with a Philadelphia roll (which is the one on the picture because I couldn’t find one without cream cheese unfortunately) but the main difference is that it does not contain cream cheese inside the middle.

If you’re a fan of the salmon at sushi restaurants then this is definitely the dish for you. 

A typical Salmon Roll has Salmon on the outer layer of the rice and in the filling which means that this roll is packed with Salmon.

It’s usually paired with cucumbers or sometimes even a piece of imitation crab meat. 

Flavor wise, this is definitely my favorite dish as I love Salmon and I love the fact that I’m getting protein from a really fresh source.

I always feel like I could use some more salmon when they don’t have this dish on the menu so it always bums me out when I can’t eat this. 

Since this roll is so packed with fish, there’s a smaller amount of rice on the roll.

However, it’s great since it keeps the sweetness and essence of the rice while packing the roll with more of the Salmon.

I feel like this is how all rolls should be made but that’s just my ignorant opinion. 

Let’s take a look at its nutrition facts and see what goes inside a typical Salmon Roll. 

For every 5 grams of fat, there are 37 grams of carbs and 14 grams of protein.

This is definitely one of the best macros we’ve seen for a roll and is a dish that should be the staple choice for when anyone wants to get sushi and stay slim. 

37 grams of carbs for an entire roll is insane and, to top it all off, there is only 5 grams of fat per 14 grams of protein.

Eating an entire roll won’t even be bad so you can eat this and have room for so many other options as well. Our tip here is to order as many as you can of these! 

1. Tuna Roll (Tekkamaki) 

Tuna Rolls or, Tekkamaki, definitely takes the number one spot for both its delicious flavor and nutritional value.

This is definitely the dish you want to eat regardless of whether or not you’re on a strict diet. 

Tekkamaki is a very traditional form of sushi and focuses on the purity of the tuna that each restaurant chooses.

When you go to a higher end restaurant, Tekkamaki is one of the best things you can get there as this dish really allows the tuna to shine.

I often find that simpler dishes are the most amazing ones and this one definitely takes the spot for the best roll in my opinion.

It’s healthy, delicious, and you can eat a ton of it without feeling guilty. 

Let’s take a look at the nutrition facts and see what goes inside a Tekkamaki.

For every 2 grams of fat, there are 27 grams of carbs and 24 grams of protein per Tekka Maki roll.

This is definitely the highest protein option on this list with hardly any fat and any carbs. 

If you’re looking to eat healthy when you’re out eating sushi, this is definitely the option for you as you will stay low on the calories and eat an amazing meal that tastes great.

Our tip for this dish is to order as much as you can and make sure that it’s really the main portion of your meal. 

There It Is! 

11 different kinds of rolls that you can eat the next time you’re out eating at your favorite sushi joint.

We hope you learned something about the nutritional facts about each of these rolls and keep them in mind the next time you want to eat healthier.

If you want to learn more about healthy asian food, then check out our other blogs where we discuss diet tips and healthy lifestyle habits. 

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