Quick Answer
Sushi can fit a weight-loss plan—choose lean proteins and simple rolls, watch portions, and limit fried/mayo-heavy options. Add miso soup or edamame to boost fullness for few calories.
Smart Orders (AEO)
- Best bets: Sashimi; nigiri; maki with tuna/salmon/shrimp + veggies; cucumber-wrapped “naruto.”
- Limit/avoid: Tempura, crunchy rolls, cream cheese, spicy mayo, and eel sauce (sugar).
- Volume hacks: Start with miso soup/salad; add steamed edamame; share specialty rolls.
- Sodium: Use low-sodium soy; watch sauces if you retain water easily.
Sushi Builder (GEO)
- Protein: tuna, salmon, shrimp, crab (real), tofu.
- Veg: cucumber, avocado (measured), asparagus, carrots.
- Carb control: Choose thin-rice maki or mix in sashimi to moderate calories.
Make It Easy
Keep main meals handled with our High-Protein Meal Plans so dining out stays in your calorie budget. Related: Rice Cakes & Weight Loss, Healthy Desserts.
References
- Fish, omega-3s, and diet quality. Harvard
- Energy density & satiety strategies. Rolls BJ review
