With sushi being a favorite amongst so many people, I thought it would be appropriate for me to write about the best high protein sushi roll options out there.
Can sushi rolls be high in carbs and calories?
Absolutely.
However, there are some high protein options out there for you to still enjoy sushi when you are looking to drop body fat.
Also, by choosing the below sushi rolls you are more likely to keep yourself in a calorie deficit and making it easier for you to lose body fat.
If you don’t know what a calorie deficit is, I wrote a detailed piece on it. You can check it out by clicking here.
Nonetheless, let’s get into some of the best high protein sushi roll options!
Tuna Roll
The tuna roll is one of the best high protein, low-calorie sushi rolls you can eat!
Per 1 order (8 pieces,) it contains 24 grams of protein and a total of 185 calories!
These macros are amazing when it comes to achieving your fat loss goals and still enjoying sushi.
However, how many are carbs in the tuna roll though?
Per 8 pieces it is 27 grams of carbs. This is great considering that it is high protein and not super high-calorie!
For this reason, when you are eating in a calorie deficit and still want to enjoy some sushi, tuna roll is one great high protein food option for you.
Macronutrients and Calories Summary:
- Calories Per 8 Pieces: 185
- Fat: 2 grams
- Carbs: 27 grams
- Protein: 24 grams
Alaska Roll
An Alaska roll made right can truly be the best sushi roll.
Have it with some spicy mayo sauce and it is game-over.
However, how many rolls can you have without overdoing it?
Well, per 1 serving of Alaska rolls it contains 22 grams of protein, but a total of 376 calories.
Furthermore, the carbs are not so great at 63 grams.
For this reason, when wanting to have Alaska rolls because they are high in carbs, be prepared to have some high fiber, high protein meals so you do not go over your caloric budget!
Macronutrients and Calories Summary:
- Calories Per 8 Pieces: 376
- Fat: 7 grams
- Carbs: 63 grams
- Protein: 22 grams
Spicy Tuna Roll
This roll is a favorite among many people because of the spicy kick to it.
But, does that make it a weight loss-friendly sushi roll?
The spicy tuna roll is easily one of the best rolls in terms of macronutrients, and calories friendly sushi rolls you can eat.
Per 8 pieces, it contains 290 calories.
Given that the spicy tuna roll has 24 grams of protein and 27 grams of carbs, you can add this to the top of the best high protein sushi roll options for weight loss!
Macronutrients and Calories Summary:
- Calories Per 8 Pieces: 290
- Fat: 11 grams
- Carbs: 26 grams
- Protein: 24 grams
Spicy Salmon Roll
Though the spicy salmon roll is high in fat (20 grams of fat per 6 pieces,) it still has a considerable amount of protein in it.
Per 6 pieces it contains 17 grams of protein.
Are the calories high?
Yes at 329 calories, but considering the protein amount you get in and how full you will feel after having it, you will feel fairly satisfied and not want to overeat.
Macronutrient and Calories Summary:
- Calories Per 6 Pieces: 329
- Fat: 20 grams
- Carbs: 20 grams
- Protein: 17 grams
Rainbow Roll
The rainbow roll is one of the higher calorie sushi options, but it is also the high protein option.
By choosing this sushi roll, you can stay full for a prolonged period and not over-eat for the rest of your day.
How high are the calories though?
475 calories.
How about the protein?
33 grams!
33 grams is some of the highest protein you can get from a sushi roll! Even though the calories may be high in the rainbow roll, if you budget your calories correctly, it is definitely a food you can have when eating sushi and when looking for the best high protein sushi roll.
Macronutrient and Calories Summary:
- Calories Per 8 Pieces: 475
- Fat: 16 grams
- Carbs: 50 grams
- Protein: 33 grams
What About Sashimi?
Sashimi can be a tremendous high protein sushi option if you want to have something alongside the roll you get.
What also makes sashimi a great choice is that it is extremely low in carbs.
Therefore, when you are looking to get more protein while eating sushi, adding sashimi can be helpful.
How helpful though?
Per 5 pieces of sashimi, you can get 26.5 grams of protein in! And guess what, calorie-wise it is only 175 calories!
As I mentioned above that it is extremely low in carbs, but here are the carbs, 1.3 grams!
Having sashimi with a roll can be a great way to increase your protein intake, or you can just have it on its own if you’d like.
Nonetheless, it is a great high protein sushi option for you when you are looking to lose weight!
Macronutrients and Calories Summary:
- Calories Per 5 Pieces: 175
- Fat: 6 grams
- Carbs: 1.3 grams
- Protein: 26.5 grams
Last Words
When looking to lose weight, yes it is important to cut out high-calorie foods from your diet.
However, that does not mean you cannot go out and enjoy yourself here and there because who wants to carry a Tupperware of prepped meals everywhere they go?
That does not sound like living to me.
Enjoying yourself is crucial, and even when you are doing just that, there are still great tasting low-calorie options.
In this case, there are great low-calorie and high protein sushi roll options!
By using the above sushi rolls as a guide, you can still stay in a calorie deficit while eating sushi.
You are just going to have to budget carefully in terms of your calories, but it can be done.
All in all, enjoy your fat loss journey, the sushi, and just be mindful of the choices you make!
Personal Trainer
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