Is Sushi a Low-Fat Food?

Hey curious foodies! Do you wonder if sushi is a low-fat food? Well, the amount of fat in sushi can really vary. Some sushi is very light and lean. But other rolls can pack in the fat from sauces and toppings.

In this article, you’ll discover which sushi options are low in fat. You’ll also learn which ingredients can make sushi higher in fat.

Get ready to uncover:

  • The leanest low-fat sushi rolls
  • Ingredients that add more fat to sushi
  • Tips for ordering and eating low-fat sushi

You’ll get the inside scoop so you can enjoy delicious sushi without all the extra fat. Time to grab your chopsticks and dig in!

The Lowest Fat Sushi Rolls

If you’re watching your fat intake, go for these super lean sushi rolls:


  • Thin slices of fish or seafood without rice and heavy sauces.
  • High in protein, low in fat – just 2-3 grams of fat per serving.

Salmon and Tuna Nigiri

  • Fish slices over rice make a nice light option.
  • Salmon or tuna nigiri averages about 2 grams of fat per piece.

Cucumber Rolls

  • Crisp, refreshing cucumber rolls are a lean choice.
  • Cucumber rolls contain around 1 gram of fat per roll.

Avocado Rolls

  • Creamy avocado offers healthy fats and fiber.
  • Avocado rolls provide about 4 grams of fat per roll.

Seaweed Salad Rolls

  • Seaweed salad wraps make a low calorie, mineral-rich pick.
  • Just about 1 gram of fat per seaweed salad roll.

Shrimp Nigiri

  • Plump shrimp on rice packs lean protein.
  • Shrimp nigiri has roughly 1 gram of fat per piece.

Sushi Ingredients That Add Fat

What turns sushi from a lean protein into a fatty meal? Here are some of the main culprits:

Creamy Sauces

  • Spicy mayo, eel sauce, and specialty sauces made with mayo or cream cheese.
  • Adds about 5-8 grams of fat per tablespoon.

Fried Foods

  • Tempura batter, fried tofu pockets, and fried soft shell crab.
  • Packs in an extra 7-15 grams of fat per fried item.


  • Creamy avocado offers healthy fats, but also adds extra fat and calories.
  • Contributes about 4-5 grams of fat per avocado slice.

Fatty Fish

  • Fattier fish like mackerel, yellowtail, and salmon pack more fat than white fish.
  • May provide an extra 2-5 grams per piece versus leaner fish.

Masago & Fish Roe

  • Fish eggs like masago (smelt roe) and salmon roe are high in fat.
  • Adds around 2 grams of fat per teaspoon.


  • Broiled or grilled eel contains more fat than most fish.
  • Adds about 5-8 grams of fat per eel roll.

Tips for Low-Fat Sushi

Here are some handy tips to lighten up your sushi:

Skip the Soy Sauce

  • Soy sauce is very high in sodium, which can cause water retention. Stick to low sodium tamari sauce.

Easy on the Rice

  • Rice expands in your stomach and provides extra carbs. Opt for sashimi or hand rolls in nori instead.

Load Up Vegetables

  • Maximize cucumber, avocado, carrot, spinach, and asparagus to fill up on fiber and nutrients.

Spicy = Low Fat

  • Go for spicy tuna or spicy salmon instead of mayo-based spicy mayo. The chile heat provides flavor without the fat.

Brown Rice Options

  • Some places offer sushi made with brown rice, which provides more filling fiber and minerals than white rice.

Watch Portion Size

  • Stick to 1-2 rolls max or 8-12 pieces of nigiri. Overeating healthy fats can still pack in excess calories.

Balance with Salad

So in summary – with the right choices, sushi can definitely be part of a low-fat diet! Load up on vegetable rolls, sashimi, nigiri, and brown rice sushi. Avoid fatty sauces and fried extras. Savor the lean protein and nutrition sushi can offer without the fat overload.

Hope this guide helps you enjoy the flavors of sushi while maintaining a lean, balanced diet! Now grab those chopsticks and dig into some delicious low-fat sushi.

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Bill Kalkumnerd
Bill Kalkumnerd

I am Bill, I am the Owner of HappySpicyHour, a website devoted to spicy food lovers like me. Ramen and Som-tum (Papaya Salad) are two of my favorite spicy dishes. Spicy food is more than a passion for me - it's my life! For more information about this site Click

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