The Skinny on Sushi

Some people may wonder, "Is eating sushi really good for my diet"?  The answer is kind of tricky.  While sushi is a great source of lean protein and can be a good option, keep in mind that not all sushi is created equal.
Even the most basic sushi (just fish and rice) can set you back 250-300 calories for 8 pieces.  Not bad if you stop there, but chances are you may have eaten something else like edamame or maybe you are having a sushi-fest and splurged on an additional 4-8 pieces.  Now we're talkin' nearly 400-600 calories for one meal.  Not completely terrible, but this was only for the basic fish and rice sushi.
Now, let's talk about all those specialty rolls that have cream cheese, mayo, sauces and might even be tempura.  This is where the the question, "Is this good for my diet," becomes pretty clear cut.  If you're watching what you are eating, this is definitely not the best option for you.  Tempura might be tasty, but we're talkin' about 500 calories for 1 roll (approx 6-7 pieces).  If you add sauces to that tempura, then who knows how many calories you're up to now, not to mention the grams of fat.  If you eat 1 and a half rolls of shrimp tempura and 1/2 cup of edamame, you are now up to 850 calories on a meal that was supposed to be "healthy."
Lastly, just like everything else, you need to pay attention to portion control.  For example, there is a big difference between eating 8 pieces and 20 pieces.  Even for the basic sushi, everything in moderation...no extremes.
Sushi is a great and healthy option, just pick and choose wisely and don't over indulge...it can make a difference to your waistline.
Other Sushi Tips:
*Always choose low sodium soy sauce.  No one wants to be bloated.
*If there is an option for brown rice, choose it.  More fiber doesn't hurt. :)
For more of a calorie breakdown, look below.  Maybe your favorite roll will be on the list.

Sushi Rolls

NOTE:  As with any hand-crafted food, a similar sushi item made by two different sushi chefs may have different proportions of ingredients, and therefore different values for calories, fat, and carbohydrates.

Maki Rolls (Typical cylindrical rolls of sushi).  Estimates are per an entire roll, not each individual piece.  (1 roll, approx 6-7 pieces)

                                                        Calories

Avocado Roll                                      140

California Roll                                     255

Cucumber Roll                                    136

Philadelphia Roll                                 319

Salmon and Avocado                          304

Shrimp Tempura Roll                          508

Spicy Tuna Roll                                   290

Spider Roll (fried soft-shell crab)       317

Nigiri Sushi (Raw fish/seafood on top of small bed of rice) Estimates are per piece

                                                         Calories

Abalone Tuna                                       45

Bluefin Tuna                                         50           

Flounder                                               43

Octopus                                                53

Salmon                                                  56

Salmon Roe                                           39

Sea Bass                                                41

Sea Urchin                                             64

Squid                                                    43

Tamago (Japanese Omelet)                   75

Yellowtail Tuna                                     51

                                                 Serving Size          Calories

Edamame (Green beans)            1/2 cup                  100

Pickled Ginger                            .5 ounce                   9

Toasted Nori Seaweed                 1 sheet                   10

Miso Soup (no tofu added)           1 cup                   170

Seasoned Sushi Rice                     1 cup                    170