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Sushi nutrition facts

Japanese savor

When it comes to sushi, it can be said without any restraints that this is not considered a delicacy by the Japanese solely, but by the whole world as well. It is prepared with cooked vinegar rice and additional ingredients such as raw or cooked fish, vegetables, tofu and alike. Of course, just like with any dish today, this represents only the ground, i.e. the basic version, which is also available in many different, also tasty, varieties. When it comes to the traditional sushi, however, it needs to be pointed out that there are only a couple of different versions and those are considered to be the core of all other existing kinds. What every sushi has in common are exactly those constituents, namely vinegar rice, vegetables, fish, and dried seaweeds. The original sushi is regarded as quite healthy and exceptionally nutritious, which unfortunately cannot be said for the modern varieties that consist of many undesirable fatty ingredients. These, of course, if a person exaggerates, are most likely to turn against him/her and the overall health respectively.

Nutrition at a glance

Just as mentioned above, due to the fact that today there exists quite a number of different varieties, not all of them can be regarded as healthy. As far as the traditional sushi varieties are concerned, they are regarded as extremely healthy since they contain extremely low amounts of calories, and abound in omega-3 fatty acids, as well as numerous vitamins and always desirable dietary fiber. On the other hand, the more modern varieties do often tend to be comprised of numerous fatty ingredients such as fried fish, cream cheese and/or avocado. Therefore, the following conclusion can be deduced – it is exactly those additional ingredients, which are traditional to this dish, that are responsible for the increase in calories and affect the overall nutritional “agenda” of the dish itself.

In the greatest majority of cases, the preparation rests on the white, short grain Japanese rice, characterized by its extreme stickiness. This specific variety of rice has extremely low calorie count and is even comprised of smaller amounts of iron, manganese, magnesium and also phosphorus. Some varieties are also based on brown rice, which is known to abound in fiber, various minerals, and vitamins, on top of it all. As for vegetables, most often used are cucumber (rich in vitamin C), scallions (also abound in vitamin C), avocados (rich in vitamins E and K) and sea greens (abound in various nutrients such as trace minerals, enzymes etc.).

To make it all much simpler, the best way to find out if a particular variety of sushi is calorie-rich or calorie-poor is to pay close attention to all the ingredients used  in the preparation process. For example, California sushi roll has 255 calories. On the other hand, spicy salmon sushi has as much as 300 calories.

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