June 18, 2024

Sushi is a meal for everyone. Going out to sushi is practically an American pastime. However, there are so many sushi rolls to choose that I never know which one to order. Do I want the spicy tuna sushi roll or the rainbow sushi roll? The spider roll or the California roll? This led me to wonder which sushi roll is healthier and which one has fewer calories?

Here I have ranked the most popular sushi rolls so that you too can become a sushi expert. In regards to the high-calorie rolls, the truth hurts, but also sometimes a good sushi roll and a good time are worth it.

11. The Shrimp Tempura Roll


Photo by Tatiana Olivier

The Shrimp Tempura Roll has the most calories because the shrimp is breaded and fried, giving the shrimp a crunchy, tasty flavor. It has 508 calories, 21 grams of fat, 64 carbohydrates and 20 grams of protein. Even though this sushi has the highest calories, it is ordered by those who are the most adventurous and fearless sushi lovers.

10. Rainbow Roll


Photo by Rebecca Block

The Rainbow Roll is for those who want a little bit of everything. It has 476 calories, 16 grams of fat, 50 grams of carbohydrates and 33 grams of protein. This sushi roll is categorized by an array of fish on top, therefore making it one of the most diverse and protein-packed roll. And although it is high in calories, it makes for one colorful meal.

9. Eel Avocado Roll


Photo courtesy of food.com

Eel is chewy and one of the fattier fishes used in sushi. The Eel Avocado Roll has 372 calories, 17 grams of fat, 31 grams of carbohydrates and 20 grams of protein. This roll is loaded with protein, and though it is good, it requires an advanced sushi palate because the taste does not appeal to everyone.

8. Caterpillar Roll


Photo by Nicolle Luftman

The Caterpillar Roll is named for the avocado slices on top. It has 329 calories, 5 grams of fat, 60 carbohydrates and 9 grams of protein. Besides the avocado, this role usually contains eel, tobiko (fish roe) and cucumber.

7. Philadelphia Roll


Photo courtesy of food.com

The Philadelphia Roll has salmon and cream cheese, which makes it one of the more caloric sushi rolls. It has 320 calories, 8 grams of fat, 32 carbohydrates and 8 grams of protein. It’s a good comfort roll to order and one of the best ones if you’re into the cream cheese taste with fish.

6. Spider Roll


Photo courtesy by Nicolle Luftman

The Spider Roll is primarily composed of battered crab, adding flavor and calories to an otherwise basic roll. It has 317 calories, 12 grams of fat, 38 carbohydrates and 13 grams of protein. The fried preparation of the crab adds fat; however, it is still a very popular and tasty roll.

5. Salmon Avocado Roll


Photo courtesy of Christal Schmid

The Salmon Avocado Roll is packed with health benefits. This sushi roll has 304 calories, 8.4 grams of fat, 42 carbohydrates and 13 grams of protein. It is great because of its omega 3s and healthy fats.

4. Spicy Tuna Roll


Photo courtesy of mysushidaddy.com

The Spicy Tuna Roll has more spice and pizzazz than the regular tuna roll. It has 290 calories, 11 grams of fat, 26 carbohydrates and 24 grams of protein. The delicious “spice” is made with mayonnaise (which adds to the calorie count), hot sauce and green onions.

3. California Roll


Photo courtesy of Japanesecooking101.com

The California Roll is a classic. It has 225 calories, 7 grams of fat, 28 carbohydrates and 9 grams of protein. It is the perfect roll for a light meal or beginners trying sushi for the first time.

2. Tuna Roll


Photo by Hayden Carder

The Tuna Roll is also very simple with the added protein. It has 184 calories, 2 grams of fat, 27 grams of carbohydrates and 24 grams of protein. Without the “spicy” tuna component, this roll is a great option with light fish.

1. Avocado Roll


Photo courtesy of food.com

The Avocado Sushi Roll contains the lowest amount of calories because it is one of the simplest rolls to order. An avocado roll contains 140 calories, 5.7 grams of fat, 28 grams of carbohydrates and 2.1 grams of protein. This roll is light and for those averse to fish.


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