Most of us think of sushi as light and healthy. But some sushi rolls can match the fat and kilojoules in a cheeseburger. HFG dietitian Brooke Longfield looks at the raw facts.
We’re comfortable in the knowledge that sushi is one of the lightest ways to eat. But is it? Westernised versions can pack a surprising amount of fat and kilojoules.
An average sushi roll provides 800 to 1400kJ (191 to 335cal) and the same amount of carbs as three to four slices of bread do. Even that tiny soy-sauce-filled fish squirts your meal with 10 per cent of the recommended daily intake for sodium. But don’t put your chopsticks down just yet. Sushi can still be a quick and healthy lunch, if you pick up the right bits and pieces.
First, opt for brown or black rice, both of which are high in antioxidants and satisfying fibre.
Second, choose lean chicken, tofu and raw salmon over fried. But watch the cooked tuna, as it’s often mixed with mayonnaise.
Third, remember that sushi rarely offers a full serve of veg.
To boost your meal’s protein, fibre and antioxidants, order an unsalted side of edamame (steamed green soybeans) and finish with a piece of fruit.