If you are conscious about what you are eating, then you may think that all sushi is healthy. Sadly, that is not true – though there are plenty of healthy sushi rolls that definitely fit the description.
There are a few things you will want to look at when finding healthy sushi rolls. For example, what the breakdown of the ingredients are. Brown rice will always be healthier than white rice. You may also want to steer clear of too much salty seasoning.
Whether you are looking to make your own or choose one off the menu at your local Japanese restaurant, then have no fear. Here you will find 10 healthy sushi rolls that you need to try today.
1. Rainbow Roll
A rainbow roll is exactly what you expect: a rainbow colored sushi roll. It contains lots of different healthy ingredients that make up the color of the rainbow.
The ingredients are often crab, avocado, tuna, or even salmon. These are wrapped inside a thin layer of nori seaweed, which is covered in rice.
If you have the option, ask to have this sushi roll with brown rice instead of white. This will make the health benefits higher. It will also contain extra fiber too.
The sushi in general will include a number of different minerals, antioxidants and vitamins. Also healthy fats too from the fish.
2. Veggies And Brown Rice Roll
Spoiler alert: not all sushi contains fish. In fact, some sushi just contains vegetables. This is very handy if you are a vegetarian who does not consume fish. Or it is a really good option if you just hate the taste of anything fishy.
A mixed veggie sushi roll can contain a number of different types of vegetables. Commonly you will find avocado to add some creaminess, along with carrot, radish, asparagus and cucumber.
Because of the plant-based nature of the sushi roll, there will be plenty of different nutrients and vitamins within the roll. You will also find that they are low in calories too.
With the added brown rice, you could say this kind of sushi roll is super healthy. Add some edamame beans which have been steamed as a side dish. This will bring some protein to your meal.
3. Shrimp Roll
If you normally love to eat tempura shrimp, then you may want to forgo it for this healthier option. It tastes just as good if you love the flavor of shrimp, just without the unnecessary calories.
You may want to add some crunchiness too. To do this you can add the likes of pickled radish (for extra flavor too) or juicy cucumber.
4. Avocado And Salmon Roll
Both avocado and salmon are said to be very healthy. When put together, they also make a delicious sushi roll. You will find that this type of sushi roll is very simple: salmon and avocado wrapped in nori rice and topped with rice.
Avocado will offer you a plethora of benefits. This includes magnesium, folate, and fiber. Also vitamins C and E.
Salmon on the other hand also has a number of benefits too. For example, vitamin B12, protein, selenium and healthy fats.
5. Avocado Roll
If you are not a big fan of salmon, then you can also opt for a simple avocado roll. While you will not be getting the same benefits as fish, there are so many great things about eating avocado.
Not only does it contain monounsaturated fats (the healthy kind), but it will also satisfy your hunger without needing to overeat. You may also achieve lower cholesterol in the long-term too, if eaten regularly.
6. Mackerel Roll
However, if you do like fish then there is the mackerel roll. The mackerel is often teamed up with avocado, wrapped in white rice and then topped with cabbage leaf in place of the nori seaweed.
Mackerel itself has very similar benefits to eating salmon, meaning that you can just switch up the fishy flavors. They offer protein, as well as minimum calories.
If you want a sushi roll that is full of essential omega 3 fatty acids, then this one is definitely it. Plus it tastes great.
7. Tuna Roll
A tuna roll has around 184 calories in total. This makes it a great option if you are looking for a low calorie option that has plenty of protein.
The tuna fish itself is also a recognized flavor. This means you will not go in blind when giving it a try.
Like most sushi rolls, it is covered in rice and then wrapped in nori seaweed. You can opt for a spicy tuna version, though the calories will instantly go up.
8. Yellowtail Roll
Another fish you can try is yellowtail. Also, the rolls are not created in the same way as the usual tuna, salmon and mackerel rolls. This can create some variety on your plate.
The rice is usually placed on the bottom of the section of fish. The overall flavor is simple and light, and so are the calories.
However, this roll is probably one the highest when it comes to calories in this list. Having said that, it also means it is low in calories because all of these rolls are generally low in calories.
9. Cucumber Roll
For something simple yet satisfying, you can eat a cucumber roll. This is a great edition to a vegetarian plate, however you may want to add some healthy sides for protein and healthy fats.
Cucumbers are very hydrating, and they are also very fresh. This makes them ideal for a summer lunch. However, you may want to watch out when it comes to the sauces. Some of these can contain unhealthy ingredients and calories.
10. Sashimi
While sashimi scares a lot of people, it is also one of the healthiest sushi options out there – hence why it is the first one on this list. However, you may have noticed that it is not a sushi roll per se.
Even so, it is the best and healthiest type of sushi to order. This is because it is simple and uses the bare minimum of ingredients. It is also full of essential omega 3 fatty acids. This is perfect for brain development and the body as a whole.
It also contains a high amount of protein too, and has no carbs. A roll will always have carbs due to including rice. If you are wanting a low calorie form of sushi, then sashimi is it.
Sashimi is essentially just raw fish sliced into thin strips. This means you will want to order it from a restaurant that has a high hygiene rating. You will also want to check out reviews on their sashimi too.
Final Thoughts
When it comes to eating healthy sushi rolls, there are plenty of options. Fish is always a great choice. This is because it provides you with many nutritious benefits, including essential fatty acids.
On the other hand, you can also choose a veggie option too. Not only does this kind of roll include many vitamins and minerals, but it is also low in calories.
If you are looking to eat healthier sushi, then bear in mind that the sauce may have hidden calories too, so choose wisely!
Hi, I’m Jason Patrick, and for as long as I have been alive, I have been obsessed with Japanese culture. From the sights and sounds of Japan’s many cities to its culinary delights that have become famous worldwide, I simply cannot get enough of this wonderful nation!
I hope that, by exploring this website, you all will develop a much deeper appreciation for Japan, and that it may even influence you to pay it a visit yourself eventually! It is definitely a trip of a lifetime, and whether you experience it firsthand, or through my own website, I’m sure you will become just as passionate as I always have been!
