Calorie content of sushi and rolls of the most popular types: Philadelphia and California

Composition and benefits of Japanese dishes for weight loss

Sushi has a spicy taste and healthy properties. Eel, boiled rice, crabs, sauces make the food heavy on the stomach, but there are light varieties of Asian treats.

Sushi has a spicy taste and healthy properties.

For a healthy diet, vegetable rolls with cucumber, avocado, and chakki seaweed are suitable, but the portions in this case should be moderate.

You can eat up to 20 pieces per day, half of which are for breakfast.

Is sushi healthy?

Surely many will agree that when studying the benefits of rolls, you need to pay attention to the health of the nation, whose traditional dish they are. Among the Japanese there are many long-livers and their quality of health is better than that of Westerners.

Along with sushi, the rule of eating it with chopsticks came to us from the East. Thanks to this, the process of eating slows down and rapid saturation occurs with a small amount of food , which has a beneficial effect on the figure.

Many people love the taste of rolls with wasabi sauce, which is an excellent antiseptic and prevents the formation of cancer cells in the gastrointestinal tract.

By eating sushi, we improve the functioning of the heart, blood vessels, stomach, intestines and brain. Due to the absence of heat treatment when preparing this dish, beneficial substances and vitamins are preserved in all ingredients.

Fish rolls saturate our body with phosphorus, and nori with iodine. But when consuming any healthy product, you must remember about moderation so as not to get the opposite effect.

If you don’t have the time or desire to prepare sushi at home, it’s best to go to a restaurant that has proven itself well to enjoy a Japanese dish. After all, when preparing it, you must adhere to special technologies and choose only high-quality products.

Calorie content of sushi and rolls

Rolls can be consumed during a diet, but it is worth considering that most of them are quite high in calories, which is explained by their composition.

The basis of the dish is boiled rice, fish meat, seaweed and seafood, which are not considered dietary.

To choose healthy rolls you need to follow some tips:

• Choose a snack with brown rice: it is lower in calories.
• Do not use seasonings or sauces.
• Remove soy sauce from the menu, it increases appetite.
• Remove tempura rolls (in batter) from your diet.
• Wash down the dish with green tea without sugar.

To reduce calories, you need to choose types of sushi with the lowest carbohydrate content.

How many calories are in Philadelphia and California?

Nutritionists do not recommend using Philadelphia rolls (calorie content per 100 g – 142 kcal) often in diets. You can independently calculate the energy value of this product with salmon using the table, knowing the main ingredients of the dish: avocado, nori, rice, salmon and cheese of the same name.

“California” (176 kcal) are considered the most nutritious among the rest, with the exception of fried and baked ones. This is due to their filling - fatty cheese, shrimp or crab meat, avocado, tobiko.

Calorie table of the most popular rolls

The calorie content of rolls depends directly on their variety and on average adds 200-300 kcal to the diet.

The calorie content of rolls depends directly on their variety.

Using the table, you can find out the calorie content of any type of sushi and choose the lowest-fat options:

The lightest are the Avocado, Cucumber and Zucchini Maki rolls.

Rolls according to Dukan

Dr. Dukan's diet involves eating exclusively seafood and allows daily consumption of sushi.

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For the Dukan diet, rolls are prepared in a special way: crab and salmon are removed from the recipe, white rice is replaced with brown rice.

For a successful diet, it is recommended to add soups, juices and teas to sushi. The classic recipe includes brown rice, crab sticks, nori, cucumbers, avocado, cottage cheese.

With avocado

Avocado rolls
To prepare avocado rolls, you will need to purchase nori seaweed, round or brown rice, and avocado.

Procedure:

1. Pour water over the rice, boil and simmer for 10-15 minutes.
2. Prepare and cut the nori into two halves, chop the avocado.
3. Place the seaweed on the table, add rice, avocado, and form a roll.
4. Allow time to soak (10 minutes), cut into 6-8 pieces.
5. Serve on a plate with a slice of avocado.

"Philadelphia"

Philadelphia rolls have 142 kcal. They are rich in easily digestible protein and fiber, which promote weight loss.

The seafood included in the composition increases mental and physical activity, saturates the body with iodine and iron.

For cooking you need:

1. Divide the nori sheets into several parts and boil the rice.
2. Gradually place cubes of cheese, herbs, and cucumber on the seaweed.
3. Top with rice, wrap salmon in a thin strip, cut into pieces.

"California"

California rolls are a popular and high-calorie variety.

100 g contains 176 kcal, which makes them not the best option on a diet.

Rolls "California"

The products included in the dish (crab meat, tobiko, mayonnaise) affect its calorie content.

Note! Crab meat is a strong allergen. Frequent consumption of such rolls can provoke allergies.

Crab can be replaced with crab sticks or lean fish, tobiko (flying fish roe) with red caviar. It is recommended to exclude mayonnaise.

With cucumber

Cucumber rolls are the lowest calorie type. Cucumber contains a lot of organic acids and fiber, which is useful for a person losing weight. This type of delicacy can easily be prepared in your kitchen.

For cooking you will need:

1. Boil 200 g of brown rice, separate the nori sheets, finely chop the cucumber.
2. Place a layer of rice on an unrolled seaweed sheet and add chopped cucumber in the middle.
3. Form a roll and cut into 6 equal-sized pieces.

Calorie content of salmon roll

Salmon rolls, or shake maki , are popular among healthy eaters due to their low calorie content - 128 kcal per 100 g.

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Fresh salmon is used for cooking - a storehouse of vitamins B, A, E and D, selenium, zinc and minerals. Doctors do not recommend eating such rolls often, as they can cause a slowdown in metabolism and constipation.

Shrimp roll calorie content

The traditional shrimp roll recipe includes shrimp, red onion, lettuce, and several types of sauces, making them greasy and heavy on the stomach.

Shrimp roll is a fat-containing fast food dish.

Depending on the ingredients, their calorie content can vary from 294 to 445 kcal, which excludes them from the list of low-fat dishes.

Note! Shrimp roll is a fat-containing fast food dish. Replacing the ingredients will not be able to bring its calorie content below 294 kcal.

When preparing this type of roll at home, you should exclude mayonnaise and yogurt, replacing it with green sauce. It is recommended not to use pita bread, crackers and cook the dish in the oven.

Products for cooking

The main ingredient of the rolls is rice. This is a healthy product with a high fiber content. It ensures good digestion.

Rice is wrapped in nori seaweed and various fillings are added:

• seafood (salmon, tuna, eel, shrimp, crab),
• vegetables (cucumber, avocado, Chinese cabbage, bell pepper, tomato),
• cheese (Philadelphia, Mozzarella),
• flying fish caviar,
• sesame seeds,
• various sauces,
• smoked chicken,
• greenery,
• mushrooms.

The twisted roll is cut into equal pieces. Some are deep-fried or baked. This dish is eaten with pickled ginger, soy sauce and wasabi.

The role of sushi and rolls in losing weight

If you choose the right ingredients, rolls can be dietary and benefit the body. Sushi on a diet saturates the body with microelements and helps you lose weight while giving up sweets and unhealthy foods.

It is recommended to strictly monitor the amount of sushi: the daily dose should not exceed 20 pieces. Rolls themselves do not affect fat burning, but together with dietary dishes they can activate metabolism.

Avoid fried rolls

It is worth understanding that when losing weight, sushi fried in batter is a forbidden dish: this method of preparation and oil can double the calorie content of the dish.

Frying sushi requires a lot of oil and special breadcrumbs (tempura), which contain a lot of fat. It is better to be content with vegetable sushi with classic seafood.

Don't get carried away with cream cheese

Another tip for losing weight is to avoid rolls with cream cheese. It contains a lot of saturated carbohydrates, its consumption slows down digestion and promotes weight gain.

Excessively large amounts of cheese have a negative effect on the liver and increase cholesterol levels.

Skip the toppings

Sushi contains many ingredients that add weight to the dish. Toppings in Japanese cuisine can include extra sauce, avocado, pieces of crab and flying fish roe.

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These foods increase the calorie content of food, so they should be excluded.

Replace white rice with brown rice

White rice itself is difficult for the body; it contains a lot of fat, which takes a long time to be absorbed in the body and slows down metabolism. It is better to replace white rice with brown rice.

The latter contains a lot of magnesium and zinc, which are important for the normal functioning of the body. In addition, brown rice is a natural source of fiber, which helps burn fat.

Sashimi (raw fish without rice) is the best option

The best option on a sushi diet is sashimi.
The best option on a sushi diet is sashimi - various varieties of raw fish without garnish. Such nutrition saturates the body with iodine and fluoride, but it is not recommended for everyone.

Some people's bodies are unable to accept raw fish, resulting in nausea and gastrointestinal problems. Only certain types of fish can be eaten raw. Salmon, scallops, sea bass, etc. are used to prepare sashimi.

Tuna and salmon should be your favorite friends

Salmon and tuna must be present in the diet. Their meat contains a lot of iron and fluorine, and therefore it is useful for the body when losing weight.

To reduce the calorie content of tuna rolls, it is advised to use lightly salted fish, a little meat, and completely remove sauces and cheese. By giving up smoked fish, you can cut your calorie intake by almost half.

Add vegetables to the roll

Adding vegetables as a filling will significantly reduce the energy value of the dish, reduce the heaviness of the rice and refresh the taste.

Vegetables can act as substitutes for fat-containing foods such as smoked fish, ham, cheese and others.

Don't skip the ginger and wasabi

Despite the deep-rooted opinion about the dangers of sauces in rolls, it is better not to refuse some toppings.

Wasabi and ginger speed up metabolism, activate blood flow and improve digestion.

They will start cleansing the body and improve the breakdown of fiber.

Is it possible to lose weight

Sushi on a diet - is it acceptable or not? In fact, this is not the first time it will be said, but it all depends on which roll you choose. There are many vegan and dietary variations of sushi, for example, rolls with avocado or cucumber.

If there is also red fish in the composition, the calorie content of such rolls will be no more than 40 calories per piece. You can easily afford to eat a few things, and it will not harm your figure in any way. If you are watching yourself, it is better not to choose rolls that contain cream cheese. It contains a lot of calories, so any sushi containing it will be high in calories.

In fact, rolls are a great option for breakfast (as well as just rice with vegetables and fish). If you really love this dish, you can easily eat a few diet rolls (with avocado or cucumber) and a few with fish or omelet in the morning.

Making rolls yourself is not at all difficult, although you do need to get used to the process the first few times. Moreover, when you cook them yourself, it is much easier for you to keep track of serving size and calorie content. Below we will tell you how to make delicious sushi with your own hands.

How to make sushi at home?

The preparation is simple:

1. Boil rice - 500 gr.
2. Mix with salt, sugar and vinegar to taste.
3. Slice the cucumbers lengthwise, 3 cm wide.
4. Cover a sheet of film measuring 20x20 cm with rice. The layer should be 3-5 mm thick.
5. Place the cucumbers in the center in the form of a line so that they divide the square into 2 parts.
6. Wrap in a roll, cut into pieces and remove the film.
7. Place a piece of raw fish on top.

You can experiment with varieties of fish, types of herbs and spices. Cooking yourself will save money and delight your loved ones.