Is Sushi Good For Weight Loss? (19 Types Of Sushi For Weight Loss) 

Sushi is one of the most amazing and unique dishes that Japanese cuisine has to offer.

There’s nothing quite like looking forward to a great sushi meal where you can eat to your heart’s content. However, is Sushi good for weight loss?

Sushi is great for a balanced diet because it contains a good ratio of protein carbs and fats. However, it can be easy to overeat on the carbs as every bite contains a large amount of sushi rice. There are some options that contain more fat than others such as Ootoro and Unagi but also others that contain no fat at all.

There are many different types of sushi out there so it’s really hard to keep track of all the different types of nigiri and the calorie content for each one.

In this article, we’re going to dive into each unique piece of sushi and what its calorie contents are.

We will also give some tips on weight loss along the way and how you can eat your favorite Sushi meals without any guilt. 

How To Lose Weight When Eating Sushi 

When you’re looking to lose weight, the most important thing is understanding how many calories you need to consume in a day.

Calories control how much fat we carry or lose which means that being mindful of them is extremely important. 

Losing fat is achieved through a concept called energy balance. It’s basically a way of asking yourself the question, “have I burned more calories than I’ve consumed today?”

If you do not know the answer to this question then you will have a difficult journey ahead of you. 

There are many diets out there that restrict food to keep you in a caloric deficit but, as long as you control your calories and where those calories come from, you will be good to go. 

So, now you are probably wondering how you can get the number of calories that you need to eat in a day.

The answer is through trial and error and finding out a comfortable weight where you are losing fat but aren’t starving yourself.

A great way to start is by looking up a TDEE calculator or by just multiplying your weight by 12.

These are very rough estimates but they provide a great place for you to start your weight loss journey. 

If your weight does not drop, then go a little lower on the calories: maybe by 100 or 200 calories.

If you weight drops too quickly make sure to eat more because you don’t want to starve yourself and cause a plateau to occur. 

Here is a more in-depth article on how you can lose some weight and understand how many calories you need to eat in a day. 

You want to stay in your calorie range and stick to it until you see your goal weight.

Make sure to workout and build muscle throughout your journey and your results will be amazing.

The key here is to make sure that you stick with it for long periods of time which most likely means longer than 3 or 4 months. 

My transformation took me two years so don’t be discouraged if it doesn’t come right away. It’s a long journey but it’s a very fulfilling one! 

Now that you know your calories range, make sure to eat whole foods that provide you with lots of protein and fibers.

Sushi is a great option for adding healthy whole foods into the mix and is, thankfully, also one of the most delicious foods out there. 

In this article , we are going to take a look at all the different types of sushi out there and see the calorie content of each one.

Just be mindful of these calories the next time you’re out at your favorite restaurant and fit them into the calories you found for yourself. 

What we want to focus on when looking at these dishes is the amount of protein, carbs and fats each one carries.

This ranking is based on both flavor and diet potential. Now, let’s get into our 19 Types of Sushi.

19. Tamago Nigiri (Egg Custard Sushi) 

Egg Custard Nigiri or Tamago Nigiri is a traditional Japanese dish that focuses on a fluffy egg block made from a mixture of egg and Mirin.

If you love a little sweetness in your eggs, then this is definitely the dish for you as it is a really unique way to eat your typical egg.

I always get at least one piece of Tamago Nigiri when I go out to my favorite sushi joint because it really adds that sweetness to the other savory dishes you can find on the menu.

Now, let’s take a look at its nutrition facts and see what goes inside a typical Egg Custard Nigiri. 

For every 1 gram of fat, there are 10 grams of carbs and 2 grams of protein.

Although the dish is very delicious, there are a lot of carbs per piece of Nigiri so the calories can really add up.

Our tip here is to focus on the other high protein dishes and eat the Egg Custard Nigiri in moderation.

You probably want the fresh fish anyway so I’m sure this is what many of you already do. 

18. Ika Nigiri (Squid Sushi)

Ika is a sushi dish that features a raw piece of squid along with a piece of shiso which has a green leaf that carries a strong scent and flavor.

It’s a really great way to add some variety to the typical sushi dishes that everybody orders.

If you’re a fan of chewy squid and awesome flavor, then this is definitely the dish for you.

Let’s take a look at its nutrition facts and see what goes inside a typical Ika Nigiri dish. 

For every 1 gram of fat, there are 4 grams of cabs and 1 gram of protein. Not bad at all for how delicious this piece of nigiri is.

This is a dish where the carbs can add up, however, as the amount of protein in this dish is very small due to how tough the squid could be if there was too much. 

Our recommendation is to stick with the higher protein options but make sure to add this is for a little variety into your meal. 

17. Mackerel Nigiri 

If you’ve ever seen that piece of fish that looks different from the rest that is usually the Mackerel Nigiri.

Although this piece has a very strong fishy scent to it, it’s what makes it special in my opinion.

I always make sure to get at least one or two orders of Mackerel Nigiri since it’s packed with Omega-3s. 

I get that many people like to avoid this dish because of its strong scent and flavor but it’s a dish that is great for you and provides a unique twist to your typical sushi experience.

Let’s take a look at what goes inside a typical Mackerel Nigiri dish. 

For every 2 grams of fat, there are 6 grams of carbs and 2 grams of protein. Not bad at all considering how healthy this dish is.

The only issue with this dish is that it, once again, carries a small amount of Mackerel due to its strong flavor.

Therefore, there isn’t that much protein in the dish compared to the other options on this list. 

Our tip here is to make sure to eat this is moderation and to focus on the higher protein dishes with lower carb counts. 

16. Octopus Nigiri 

Octopus Nigiri is another dish that is unique and provides a different flavor profile that most people are used to.

It’s a very traditional Japanese Nigiri and is enjoyed more in Japan than it is here in the states. 

I’m a huge fan of all types of sushi so Octopus Nigiri has to be on this list.

It’s delicious and many of the good sushi joints in Los Angeles really take the time to tenderize the octopus so it is nice and flavorful with only a little bit of chew. 

Let’s take a look at its nutrition facts and see what goes inside a typical Octopus Nigiri.

For every 0 grams of fat, there are 6 grams of carbs and 2 grams of protein. Not bad at all but it lacks protein.

Make sure to pair this with higher protein options and just get it for the flavor! 

15. Tuna Nigiri 

Tuna is one of the leanest forms of protein you can find out there next to tilapia and chicken breast. It has no fat and still tastes delicious when eaten raw.

This has to actually be one of my go to pieces of sushi when I go out since I know I won’t be getting much fat in my meal. 

I know a lot of people don’t like to get the Tuna option when they go out to get sushi because, compared to many other dishes,

Tuna usually falls short. In my opinion, however, I think it’s unique flavor is what sets it apart and, the fact that it has no fat, is a great plus for me.

Let’s take a look at its nutrition facts and see what goes inside a typical Tuna Nigiri dish. 

For every 0 grams of fat, there are 9 grams of carbs and 2 grams of protein.

This dish is a little high on the carbs which can really add up if you eat too much of it.

The plus side is that it offers no fat at all so you have room for the other fatty options that sushi has to offer. 

Our tip here is to try to pair this nigiri dish with its sashimi counterpart.

You’ll get more bang for your buck and get a way more balanced meal that leaves room for so many of the other fatty dises. 

14. Salmon Nigiri 

Salmon Nigiri is definitely the staple nigiri dish that everybody gets so there’s not much to explain about how delicious this piece of sushi is.

It’s an amazing piece of Nigiri and has so much flavor due to its fat content. It really melts in your mouth and pairs perfectly with the sweet sushi rice.

Let’s take a look at its nutrition facts and see what goes inside a typical Salmon Nigiri dish.

For every 2 grams of fat, there are 8 grams of carbs and 4 grams of protein.

This is actually a pretty balanced dish and offers a substantial amount of protein per serving.

There is, however, a higher amount of carbs for this dish so make sure not to go overboard and only eat the salmon. 

Our tip here is to add variety into your sushi meal.

There are so many other options such as sashimi or even a sashimi salad that can offer you some fibers to this meal. 

13. Halibut Nigiri 

Halibut Nigiri is a great choice if you love a little texture and bite to your nigiri.

It has a fishy scent to it but it’s flavor profile is unique and delicious.

I hardly ever see Halibut as the star of the show as people look forward to the toro or salmon so it’s time for Halibut to get its recognition. 

While tuna and salmon are creamy and melt in your mouth, Halibut has a bite along the way of that process.

For me, it’s a very fun dish as it adds texture which you don’t really get from the other raw fish options.

I totally recommend you try this out the next time you get some sushi! 

Let’s take a look at its nutrition facts and what goes inside a typical Halibut Nigiri.

There are 0 grams of fat for every 4 grams of carbs and 1 gram of protein. This dish is very low in calories and is something that you can eat a lot of.

It has no fat, however, has hardly any protein in there as well. Make sure to eat your Halibut just add some room for some of the higher protein dishes. 

12. Yellowtail Nigiri

If you’ve ever seen that clear and pink fish looking piece then that’s the Yellowtail on your sushi platter.

If there’s anyone in the world that loves this piece it definitely has to be Korean people.

Everytime we had sushi in our household we would always have more Yellowtail than salmon or tuna. 

It has a very subtle flavor and is reminiscent of a combination of tuna and halibut. It has a slight bite and melts just like tuna or salmon.

I love this piece and enjoy eating it due to its unique texture and flavor.

Let’s take a look at its nutrition facts and see what goes inside a typical Yellowtail Nigiri. 

For every 1 gram of fat, there are 8 grams of carbs and 3 grams of protein.

This is a very balanced dish as it offers very little fat for a pretty high amount of protein.

The 8 grams of carbs can add up, however, so make sure to get your sashimi in as well. 

11. White Fish Nigiri 

White Fish Nigiri is very easy to locate as its name really gives its main feature away.

It’s a very pale white fish and is pretty rare to see when you go to a local sushi joint.

I first had this dish when I was at an Omakase restaurant in the bay area named Kusakabe. 

It was an amazing experience and I learned so much about different types of sushi such as White Fish.

The waiter explained each type of fish to us and even told us when they caught it and the estimated body fat percentage that each fish is expected to carry (it was a crazy interesting experience and I totally recommend you try out the restaurant). 

Let’s take a look at the nutrition facts and see what goes inside a typical White Fish Nigiri.

For every 1 gram of fat, there are 8 grams of carbs and 3 grams of protein.

The calories are pretty standard compared to the other but it’s definitely something you should try when you eat somewhere on the higher end of the spectrum. 

10. Unagi Nigiri 

Eel is a fish that is deeply embedded into Japanese culture and is a dish that Japanese chefs cook so well.

Whether it’s grilled over coals or served on top a bed of sushi rice, Unagi Nigiri is definitely one of the most delicious and unique pieces of nigiri you can find out there.

This is a really popular dish so there isn’t much to say about how delicious this piece is.

So, let’s take a look at its nutrition facts and see what goes inside a typical Unagi Nigiri dish. 

For every 2 grams of fat, there are 4 grams of carbs and 3 grams of protein.

This dish is great since there’s not much of anything really.

There’s a small amount of each of the 3 macronutrients so you can definitely find yourself eating this dish more often. 

9. Tilapia Nigiri 

I know Tilapia is generally seen as the fish with no flavor but it’s definitely not the case when it comes to Nigiri.

Tilapia Nigiri is also one of those dishes that you don’t really see too often since it’s not too popular and most people get turned off about the fact that they are eating tilapia. 

TIlapia Nigiri is a super flavorful dish as it kind of tastes a lot like a mixture of yellowtail and tuna when raw. It’s different from your typical sushi dish as there is no fat in Tilapia yet it still tastes pretty amazing.

Let’s take a look at a typical Tilapia Nigiri dish and see what goes inside of it. 

For every 2 grams of fat, there are 4 grams of carbs and 3 grams of protein.

This is pretty good as there are hardly any carbs in the dish and 3 grams of protein per serving of Nigiri.

There is a ton of balance when eating this meal so you can eat a lot of this and still stay on track. 

8. Sea Urchin Nigiri 

If you’re a fan of Sea Urchin and love the creamy texture and sweet flavors you get from it, then you’ll love Sea Urchin Nigiri.

It’s a very special dish that many of the higher end restaurants will carry so it’s something that you can’t really order in bulk. 

Sea Urchin is a very versatile dish and can be used in so many different types of food.

Nothing beats fresh raw Sea Urchin, however, and it’s even better as it lies on a bed of sushi rice.

Let’s take a look at what goes inside Sea Urchin Nigiri and take a look at its nutrition facts. 

For every 1 gram of fat, there are 8 grams of carbs and 4 grams of protein.

This is pretty amazing for the flavor profile that you get from a typical Sea Urchin dish. It has 4 grams of protein for every gram of fat which is a great ratio to place in foods.

The 8 grams of carb, however, can add up so make sure you’re not eating too much of this dish. 

It's generally hard to overeat on this anyway since it can feel so heavy.

The best part about this dish is that a couple pieces or so is enough to keep you satiated and satisfied. 

7. Albacore Nigiri

I think there’s a Nigiri dish that goes toe to toe with Salmon and Fatty Tuna and that dish has to be the overlooked Albacore Nigiri.

With way less fat than Salmon and more protein per serving of each, Albacore takes the lead in my opinion. 

Albacore is that piece you see that has a pink color with the cool wavy lines that are similar to the ones you can find on salmon.

It has a subtle flavor that pairs very well with soy sauce and wasabi.

I find myself ordering Albacore a lot when I’m at my favorite sushi joints and it’s great to eat as it’s one of the healthiest options. 

Let’s take a look at the calories and see what goes inside a typical Albacore dish. 

For every 1 gram of fat, there are 8 grams of carbs and 4 grams of protein.

This dish is really balanced as there are hardly any grams of fat and 4 grams of protein per piece of Nigiri.

This makes for a great meal and leaves room for so many other foods you can find.

I totally recommend you get some Albacore the next time you’re out. 

6. Scallop Nigiri 

Scallop Nigiri is a great piece of Nigiri if you’re trying to save on calories.

There is typically no fat in scallops which means there's more room for items such as Sea Urchin and Salmon.

Good scallops are usually sweet and have no fishy aftertaste which makes this dish so desirable.

I only like to get this dish, however, when I’m at a fancier joint as some all you can eat places don’t really do a great job at providing fresh Scallop Nigiri.

Let’s take a look at its calorie content and see what goes inside a typical Scallop Nigiri. 

For every 0 grams of fat, there are 8 grams of carbs and 4 grams of protein.

This dish is not only delicious but also is great for anyone looking to stay low and calories and within their fitness goals.

It’s high in protein and has no fat which means it’s an awesome choice for anyone looking to shed some pounds. 

5. Salmon Roe Nigiri

Salmon Roe is a very fun dish as it’s full of flavor and is super interesting as the texture of the eggs is unlike any other food out there.

Each bite of Salmon Roe is like eating a ton of popping balls of flavor that have a very unique taste when paired with sweet sushi rice.

It’s a very savory dish and can be enjoyed at any sushi restaurant that you go to. 

Let’s take a look at its nutrition facts and see what goes inside a typical Salmon Roe Nigiri dish.

For every gram of fat, there are 6 grams of carb and 4 grams of protein.

Once again, this is one of the best dishes you can get when going out to your favorite sushi place. 

4 grams of protein per 1 gram of fat is a great ratio and to, top it all off, there are only 6 grams of carbs per serving which makes for a low calorie meal that is great for shedding fat.

I would totally recommend you order more of this dish if you’re someone that cares about staying lean and mean. 

4. Shrimp Nigiri 

Shrimp is one of my favorite proteins to eat as it usually has hardly any fat with a ton of protein.

It has an awesome texture and is even better when slightly cooked or served raw.

It’s definitely one of my favorite options when going out as I know I’ll be eating healthy and getting a delicious meal with a sweet and savory profile. 

Let’s take a look at what goes inside a Shrimp Nigiri dish and what the calories are.

For every 0 grams of fat, there are 6 grams of carbs and 4 grams of protein.

This is amazing as there is no fat for every 4 grams of protein served.

It’s a high protein meal that only has 6 grams of carbs which means you can definitely fit this option into a healthy diet. 

Our tip here is to eat more of the Shrimp dishes while eating the other fattier dishes in moderation.

This will allow you to eat less calories which means that eating a deficit can be easier achieved when eating at your weekly or monthly sushi meal. 

3. Raw Shrimp Nigiri 

I think that shrimp served raw is much better than cooked shrimp as it gives a melt in your mouth texture while keeping more of that fresh shrimp flavor per bite you take.

Although there is a time and place for cooked shrimp, Sushi is all about raw pieces of fresh fish which makes this the preferred shrimp dish in my opinion. 

It’s calorie content is very similar to number 4 as it’s essentially the same thing without the shrimp being cooked.

Let’s take a look at the calories and see the difference.

For every 0 grams of fat, there are 6 grams of carbs and 4 grams of protein.

Once again, this is an amazing ratio between all three macronutrients which makes for a healthy meal that you can easily fit into your diet. 

2. Surf Clam Nigiri 

Surf Clam Nigiri is that weird looking clam that has a white and pink color to it and is wrapped around a piece of seaweed.

It’s a very lean piece of meat and has a very chewy texture along with a sweet and savory flavor.

It’s a dish that doesn’t get much recognition and is usually looked over as the option that nobody wants. 

I’m here to tell you that, when prepared properly, this is one of the best dishes you can find out there as it’s packed with flavor and is one of the freshest pieces of Nigiri out there.

It takes the saltiness from being washed in seawater and keeps its sweet flavor throughout the process of preparation.

Surf Clam is a type of seafood that stays fresh year round and is not bound to any season to stay fresh.

It’s an amazing dish and is also very nutritious and healthy. 

Let’s take a look at its nutrition facts and see what goes inside a typical Surf Clam Nigiri dish. 

For every 0.5 grams of fat, there are 2 grams of carbs and 7 grams of protein.

This is the first dish on this whole list that has more protein than it does any other macronutrient.

It’s a great option for anyone that wants to keep lean as eating a couple of these can make your protein count skyrocket from one single meal.

We totally recommend you add this to the list of foods you eat for your typical sushi meal. 

1. Masago Nigiri 

Masago is similar to salmon roe as it is a form of fish egg except much smaller and with a crunchier texture instead of one that bursts in your mouth.

There’s a very savory flavor to these eggs and their tiny size creates a really awesome crunch that goes very well with the sushi rice it’s paired with. 

Masago is a super versatile dish and can come in many different colors as they can be marinated in really awesome flavor enhancers.

I’ve seen Masago as orange, red, and even green balls before.

They all taste unique and different which makes this a different experience when I try out different types of restaurants out there. 

Let’s take a look at its nutrition facts and see what goes inside a typical Masago Nigiri dish.

For every 0 grams of fat, there are 4 grams of carbs and 6 grams of protein.

It’s one of the tastiest dishes out there and is also packed with protein per serving.

Make sure to get this dish the next time you see it on the menu and see what kind of color and flavor combination you get! 

There It Is! 

19 different types of sushi that you can definitely eat the next time you’re looking to stay on track with your diet.

I hope you learned a lot about the nutritional value of each type of nigiri and found some new types of Nigiri that you haven’t tried before!

Make sure to check out our other articles to get more tips on healthy eating and fitness tips that will keep you lean and mean! 

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