Packed with fresh fish, crunchy vegetables and fiber-filled rice, sushi can be a nutrient-packed, healthy meal. One wrong step, however, can add an abundance of fat, calories or sodium. Learn the ins and outs of what makes a healthy sushi roll to ensure that your Japanese meal stays on the right path.

Consider the Calories

Some traditional sushi rolls made with raw fish, vegetables, rice and nori — which is a type of seaweed — are low in calories. For example, a salmon cucumber roll contains just 231 calories and 4 grams of fat, while a mackerel roll has about the same calorie count with only 2 grams of fat. A shrimp roll provides 199 calories and 0 grams of fat. To make the calories you consume even lower, start subtracting ingredients. Remove the fish to make a veggie roll to bring the calorie count down to 170. A piece of sashimi, which nixes the rice, is only 35 calories, when you prepare it with tuna. Avoid tempura, or fried sushi, as well as spicy sauces made with mayonnaise, as they both increase the calories.

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