Just remember that even though it is a “healthy” fat, keeping our calories and macros on point is far more important for the purpose of weight gain and weight loss. The fats in many of these fish such as tuna, salmon, and sardines are omega 3 fatty acids which serve us many health benefits. You will notice in the sashimi section that some of the fish are almost exclusively protein, while others have quite a bit of fat. Use the information if you like, I’m going to, but know that it isn’t 100% accurate. Then used the nutrition facts for that ingredient. I estimated portion sizes of each ingredient in a standard roll (6 pieces). The chart below contains my estimates for the sum of the individual ingredients in each sushi roll. Ahem, that’s just not how nutrition works guys. You may have slightly more or slightly less, but this is the standard size.Īs it turns out, reliable macros for sushi rolls do not exist on the internet.įor example, our favorite $475 million dollar tracking app claims there are zero grams of fat in a roll with tempura. Note: Sushi macros are for 0.5 ounces of raw fish and 8g carbs worth of rice. Your piece of fish might be slightly larger or smaller. Note: Sashimi macros are for 1 ounce of raw fish. So, our view of “sushi” isn’t exactly traditional. But I’m not writing this post to pay homage to the great (late) chef Hanaya Yohei rather, I’m trying to get us all lean, healthy, and attractive while mass eating uncooked fish. If you have spent any time in Japan, you might shake your head at this post. Remember, I and most of my readers live in western countries.
Nutrition facts for california roll sushi 1piece how to#
I may have missed a roll or type of fish. If that’s the case, check out: How To Count Macros When Eating At A RestaurantĢ. Sushi = P+C or P+C+F (moderate calories)ġ.Rolls are generally the poorest choice of the three they yield the most fats/carbs per calorie. I could not have got lean eating sushi rolls. Now, here is where you were semi-correct: Sushi Roll: Raw fish and other ingredients wrapped in seaweed and rice.Sashimi: A piece of (usually) raw fish by itself.Sushi: A piece of (usually) raw fish on top of rice.
Or… if we aren’t careful, we can blow our calories out of the water while still missing protein.įor example, that shit you’re eating right now.Īnd I’m not a snob nor a hater – you know that.īut once you understand that your avocado-mayo-rice concoction isn’t even playing the same game as my raw tuna, you will be on your way to success. Having your nutrition dialed in is important just like training hard, managing stress, and drinking water are important.Īnd we can make sushi orders that fit our nutrition plan. I’m not going to re-explain macros – you remember that from our Chipotle lunch. I set my chop sticks down beside my meticulously constructed plate – 4 octopus, 4 salmon, 2 yellowtail, 2 uni, 3 eel, and one caterpillar roll – take a deep breath, and say:
Most people don’t listen but for the one in ten who want to hear it, it can be life-changing. I glare up from my sashimi platter to see our whiney antagonist chowing down his 5th California roll.īattling the urge to punch him in the esophagus, I dig deep in my soul for enough compassion to deliver yet another “nutrition is contextual, I can explain if you’d like” speech. You eat this much sushi AND have abs! You’re so lucky!!!
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