Sushi plate

Dinner

Item Rating: 71/100

1 serving (200 grams) contains 300 calories, 15.0 grams of protein, 5.0 grams of fat, and 50.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		352.9
% Daily Value*
Total Fat		5.9 g	7%
	Saturated Fat	1.2 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		23.5 mg	7%
Sodium		823.5 mg	35%
Total Carbohydrates		58.8 g	21%
	Dietary Fiber	2.4 g	8%
	Sugars	5.9 g
protein		17.6 g	35%
Vitamin D		0 mcg	0%
Calcium		23.5 mg	1%
Iron		1.2 mg	6%
Potassium		235.3 mg	5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 53 cal (14.8%)

Protein: 70 cal (19.6%)

Carbs: 235 cal (65.6%)

About Sushi plate

A sushi plate typically consists of vinegared rice combined with various toppings such as seafood, vegetables, or egg, often wrapped in seaweed (nori). Originating from Japan, sushi is now a globally popular dish appreciated for its freshness and variety. Nutritionally, sushi offers a balanced mix of macronutrients primarily from carbohydrates in the rice, protein from fish, and healthy fats from avocado or fatty fish like salmon. It can also provide essential micronutrients such as iodine from nori and omega-3 fatty acids from oily fish, which promote heart and brain health. Depending on the ingredients, it can range from low-calorie options to more indulgent, high-calorie varieties, made with mayonnaise or fried toppings.

Health Benefits

• Rich in omega-3 fatty acids, promoting brain function and cardiovascular health, especially when made with fatty fish like salmon or mackerel.
• Source of iodine from nori (seaweed), which supports thyroid health and hormone regulation.
• High in protein from fish and seafood, aiding muscle repair and supporting overall growth.
• Contains vitamin D in fish like salmon, which helps with calcium absorption and strengthens bones.
• Provides antioxidants like selenium from seafood, which protect against cellular damage and support immune function.

Dietary Considerations

Allergens: Contains fish, shellfish, soy (from soy sauce), egg (if used), gluten (if using regular soy sauce)

Suitable for: Pescatarian, low-calorie diets (depending on preparation)

Not suitable for: Vegan (unless using plant-based substitutes), seafood allergies, gluten-free (unless gluten-free soy sauce is used)

Selection and Storage

Sushi should be consumed fresh and is best stored in the refrigerator for no more than 24 hours to prevent bacterial growth and maintain quality of raw ingredients. Wrap tightly to minimize exposure to air.

Common Questions About Sushi plate Nutrition

Is sushi high in protein?

Sushi can be a good source of protein, depending on the type. For example, a tuna or salmon sushi roll contains about 20-24 grams of protein per 6-piece serving. Protein content may vary if the sushi includes additional ingredients like avocado or mayonnaise.

Can I eat sushi on a keto diet?

Traditional sushi rolls made with white rice are not keto-friendly as they are high in carbohydrates, with 30-40 grams of carbs per roll. However, sashimi (sliced raw fish without rice) is an excellent keto-friendly option, offering high protein and minimal to zero carbs.

What are the health benefits or concerns of eating sushi?

Sushi can be rich in omega-3 fatty acids, selenium, and vitamin D, especially when made with fatty fish like salmon. However, concerns include high sodium levels from soy sauce and potential exposure to mercury in some fish species. Moderation and varied fish choices are recommended.

What is the recommended serving size for sushi?

A standard serving size is about 6-8 pieces of sushi or 2-3 rolls for one meal. Adjust portion sizes based on your calorie needs—most rolls range from 200 to 500 calories each, depending on ingredients and preparation.

How does sushi compare to sashimi or poke bowls?

Sushi typically combines fish or seafood with rice and other toppings, while sashimi is solely sliced raw fish. Poke bowls often include raw fish with vegetables and sauces over rice. If you want fewer carbs, sashimi is the best option, while poke bowls may offer more customizable and varied toppings.

Data Sources & Scientific References