For those who enjoy eating whole foods, or are watching what they eat, sushi may seem like a no-go. Many sushi rolls are laden with flavorful, yet fatty sauces, and tempura-fried fish. However, Japanese cuisine utilizes fresh, quality ingredients and when you order correctly, you can make sure to stay right on track with your preferences or goals. Not to mention, when you opt for sushi, you won’t sacrifice any of the flavors that you love. You’ll be sure to leave satisfied, without being stuffed. Most low-calorie options are simple, traditional, or vegetarian. Here are some of the healthiest and lowest-calorie sushi options to try.


Vegetable sushi rolls are one of your best bets when ordering sushi and watching your caloric intake. Both fresh and pickled veggies have vitamins A, C, and E. The seaweed wrap also provides minerals like iodine, zinc, and calcium. If you want an added bonus of extra fiber, swap out the white rice for brown. A typical veggie roll is about 170 calories.


Mackerel is a great sushi roll to order because it is a rival to tuna. Tuna has the potential to carry high traces of mercury. Opt for this safe, delicious, and healthy white fish that is rich in omega-3 fatty acids and selenium (helps fight cancer). Each mackerel roll is approximately 235 calories.


A rainbow roll is a classic favorite. It is made of a colorful fish wrapped around a vegetable roll. It is slightly higher in calorie count because it is full of nutrients. It makes a perfect pair with a bowl of miso soup for a filling meal that is under 425 calories. An average rainbow roll is approximately 330 calories.

Salmon Cucumber

A salmon cucumber roll is a great option because it is high in heart-healthy omega-3 fats. It generally comes spicy, and if you’re not into that, order it straight. That way, you’ll save an extra 100 calories. The chili-spiked mayo alone that makes a spicy salmon cucumber roll is about 100 calories and 11 grams of fat. A salmon cucumber roll, sans mayo is about 230 calories.


Sashimi is simply fish. It is served without rice, which eliminates a lot of the calories. A single piece of sashimi is approximately 35 calories. You can dab it with wasabi and dip it in some soy sauce for added flavor. Wasabi has antimicrobial properties that can help ward off food poisoning. If you don’t like the idea of eating raw fish, you can ask the chef to steam or grill it for you.

If you’re unsure what your options will be wherever you go out to eat, here are some tips:

Opt for veggies – Vegetarian sushi rolls are both nutritious and delicious. They provide healthy fats with a calorie count that is consistently less than 200. A six-piece cucumber roll or an avocado roll never has any more than 140 calories. Because of their fiber, you’ll feel more satisfied after eating.

Try the California roll – The California roll is one of the most popular sushi rolls out there. You’re guaranteed to find it wherever you go. In this roll, raw fish is replaced with avocado. Each roll is only about 250 calories. If you’re looking to reduce the calories even further, ask the chef to leave out the mayonnaise, or make it a completely vegetarian roll by replacing crab with carrots.

At Sushi Hachi, we deliver the most authentic Japanese dining experience with the freshest fish and boldest flavor. We bring together 17 years of experience and innovation to present delicious sushi to our guests. Stop in or make a reservation today.