How Many Calories Are in Salmon Sushi? A Nutrition Breakdown

Sushi is a classic Japanese dish that has become popular worldwide The traditional ingredients of sushi include vinegared rice, raw seafood like salmon, and rolled seaweed wraps called nori While thought of as a light, healthy food, the calorie count of sushi can vary widely depending on the specific ingredients used.

In this article, we’ll focus specifically on the calorie content of salmon sushi. Salmon is one of the most common proteins used in sushi, and it’s good for you in many ways. Find out more about how many calories are in different types and portions of salmon sushi by reading on.

Salmon Sushi Nutrition

Salmon is considered one of the leanest and healthiest fish options. Some key nutrients found in salmon include:

• Protein – High quality, filling protein needed for muscle growth and repair. A 3 ounce serving of salmon contains about 17g protein.

• Omega-3s: For example, DHA and EPA, which are omega-3 fatty acids, are found in large amounts in salmon. These support heart and brain health.

• B Vitamins – Important for energy production and nerve function. Salmon provides niacin, riboflavin, thiamin and B12.

• Potassium – An electrolyte that regulates fluid balance and nerve signaling.

• Selenium – An antioxidant mineral that enhances immune function.

So salmon sushi provides high-value protein, healthy fats, and key micronutrients in one handheld package. Now let’s look at the calorie count.

Calories in Salmon Sushi Pieces

Sushi comes in many different forms, with the most popular being rolls and nigiri (raw fish over rice). The common salmon sushi roll contains about 8-10 pieces per order.

A typical salmon sushi roll piece contains around:

• 24 calories
• 0.5g fat
• 3g carbs
• 2g protein

For a salmon nigiri piece:

• 51 calories
• 1g fat
• 5g carbs
• 3g protein

The nigiri style has slightly higher calories since it contains a larger portion of rice under the raw salmon. As a benchmark, a full order of 8-10 salmon sushi pieces works out to:

• 192 – 255 calories for salmon rolls
• 408 – 510 calories for salmon nigiri

So a full platter of salmon sushi generally provides under 300 calories, which is considered a light, nutrient-dense meal for most adults.

Calories in Salmon Sashimi

Sashimi is a Japanese preparation consisting of thin slices of raw seafood without rice. For the lowest calorie salmon sushi option, go for sashimi.

A serving of 4-5 slices of salmon sashimi (about 4 ounces) contains approximately:

• 160 calories
• 7g fat
• 0g carbs
• 28g protein

Since it lacks the rice, salmon sashimi offers pure protein with half the calories of nigiri salmon sushi. It makes a great low-carb choice if reducing rice intake.

DoesAdding Soy Sauce Impact Calories?

Soy sauce is a classic dip for sushi and provides a salty, umami flavor. But does dunking your sushi in soy significantly increase the calorie count?

Generally, using a moderate amount of soy sauce adds minimal calories to your overall sushi meal.

For example, 1 tablespoon of soy sauce contains just:

• 18 calories
• 1g carbs
• 0g fat
• 0g protein

The main nutritional downside of soy sauce is its very high sodium content. To limit your sodium intake, use soy sauce sparingly or opt for a reduced sodium product.

Ways to Balance Calories When Eating Sushi

To make your sushi meal healthier, focus on balancing calorie-dense choices with lighter options:

• Pick lean protein – Salmon, tuna, yellowtail and shrimp have the lowest fat and calories. Limit fattier fish like mackerel.

• Swap white rice – Opt for brown sushi rice or sashimi with no rice. This reduces carb and calorie intake.

• Load up on veggies – Order veggie-based rolls packed with cucumber, avocado, radish sprouts, etc.

• Choose lighter dips – Skip spicy mayo and cream cheese; enjoy sushi with ginger, wasabi or light ponzu sauce instead.

• Start with miso soup and salad – Filling up on these low-calorie starters helps prevent overeating.

• Divide rolls – Split fuller rolls like dynamite, spider and tempura with dining partners. You enjoy more variety with fewer calories.

Calories in Popular Salmon Sushi Rolls

To get an idea of calorie differences in various creative salmon rolls, here is a comparison:

• Salmon avocado roll (8 pieces) – 240 calories

• Philadelphia roll (8 pieces) – 560 calories

• Rainbow roll (8 pieces) – 380 calories

• Salmon dragon roll (8 pieces) – 500 calories

• Salmon tempura roll (8 pieces) – 620 calories

In general, rolls made with creamy sauces, tempura, avocado and imitation crab will be higher in calories than simpler rolls. Enjoy these fuller rolls in moderation.

Should You Be Concerned About Mercury?

Many people worry about mercury exposure from eating raw seafood like sushi. However, salmon tends to be very low in mercury, making it one of the safest sushi choices.

In fact, the EPA and FDA state that salmon can be eaten liberally as part of a healthy diet. Pregnant women and young children can safely enjoy two salmon sushi meals per week.

So you can feel confident that salmon sushi offers health advantages that outweigh any minimal mercury risks.

The Takeaway

Salmon sushi provides high quality protein, essential fatty acids, nutrients like selenium and B vitamins, and protective antioxidants. While calorie density varies based on preparation style, a full salmon sushi meal generally contains 200-600 calories.

Soy sauce adds very minimal calories per serving, so feel free to use it to enhance flavor. But limit sodium intake by dipping lightly rather than drenching sushi in soy.

Balance higher calorie specialty rolls with lighter veggie rolls, sashimi and sides like edamame and miso soup. This allows you to enjoy delicious sushi while keeping your meal nutritious and calorie controlled.