How many calories are in sushi and rolls, BJU, is it possible to eat on a diet

Today it has become commonplace to see exotic rolls and sushi in the menu of many restaurants or cafes recently. Traditional Japanese dishes have become popular all over the world. However, to begin with, it is worthwhile to sort out whether such delicacies are suitable for people who monitor their health and figure, how many calories are in sushi and rolls, from which they are prepared.

Composition, nutritional value and BZHU

Sushi and rolls have a different composition. Each of these tasty treats consists of basic and additional ingredients.

The main components are:

• rice boiled in advance;
• pressed leaves of nori algae (less often - kombu);
• fish meat or other seafood - shrimp, squid, caviar (in all rolls, except vegetarian).

Additional components depend on the type of dish, while it may include:

• special tamago egg omelet;
• milk cheese or tofu;
• vegetables (cucumber);
• fruits (avocado, orange).

The components of the rolls have high nutritional values.

The main component - rice - is rich in nutrients. It contains a large amount of carbohydrates and fiber. They provide an opportunity to quickly saturate the body, relieving hunger for a very long period.

Fish and seafood - a storehouse of polyunsaturated fats and oils. Nutritionists say it is necessary to eat fish at least once a week to replenish the supply of omega-3 acids, which are responsible for vital processes in the body. It is especially important that the seafood is fresh, unable to do harm instead of good.

Nori leaves, vegetables and fruits contribute to the richness of the dish, creating new shades in it and adding nutrition to the rolls.

Among the huge number of created traditional dishes, the most popular types can be distinguished:

• vegetarian rolls with avocado and cucumber;
• Philadelphia dish with salmon, cream cheese (thanks to it the name appeared), cucumber, avocado and nori leaf;
• gourmet California with tobiko caviar, crab meat, seaweed and cheese.

Although the composition in each version is approximately the same, additional components not only create different taste bouquets, but also change the nutritional value, calorie content of dishes.

Rolls with avocado and cucumber contain 2% protein and 21.2% carbohydrates, fats make up 5.7%. California has 16.2% protein, 14.5 fat and 51.5 carbohydrates. Philadelphia is distinguished by 23.4% of proteins, 13.3 fats and 44.2 carbohydrates.

How many calories are in sushi and rolls?

In order not to eat too much, you need to accurately calculate calories. The table shows the amount of calories in certain varieties of sushi. It depends on the energy value of the main ingredients of the dish.

The most nutritious are shrimp sushi, the least calories - in a similar dish with squid.

The main components of such food are determined based on calorie counts in rolls. The following is an average calorie content of 100 grams of various types of such sushi.

• Philadelphia - 142 kcal;
• California - 176;
• Unagi - 175;
• Alaska - 90;
• Kyoto - 155;
• Dragon - 189;
• Tempura - 165;
• Vegetables - 40;
• Caesar - 113 kcal.

Big numbers make up baked rolls, and are also marked in California and eel dishes. Less nutritious are vegetable delicacies.

When calculating “bad” indicators, do not forget about additives to Japanese dishes. After consuming 100 g of wasabi, the body will replenish with 60 kcal, and the pleasure of the same amount of soy sauce will cost 15–20 kcal.

Is it possible to eat meals on a diet

We figured out the calorie content. In some types of dishes presented, it is very low with high nutritional value. That is why sushi is considered one of the best options for fractional nutrition, which is used in various diets.

Serving size - an average of 8 pcs. - small in volume, but extremely satisfying food. After such a “snack”, you can forget about hunger for a long time, while receiving the minimum amount of calories consumed.

Nutrition experts advise distributing meals throughout the day, which will prevent hunger, providing the body with everything that is necessary to maintain health throughout the day.

For a diet, it is better to opt for a Philadelphia dish or rolls with vegetables that are low in calories. The maximum allowable amount is 1000 kcal per day.

Benefits and harm to the body

Japanese cuisine is considered one of the healthiest and most healthy in the world, this also applies to rolls. One portion of the dish combines a balanced set of components, each of which contains the necessary trace elements.

• Salmon, shrimp and caviar are a source of iodine, folic acid and polyunsaturated fatty acids. These elements strengthen the skeletal system, improve vision and help prevent atherosclerosis.
• Nori leaves are especially rich in iodine, which ensures the normal functioning of the endocrine system, in particular the thyroid gland. And also algae improve the functioning of the heart and brain due to the presence of vitamins A and C, phosphorus and calcium. At the same time, nori has enough protein and no fat at all.
• Avocado is an extremely healthy product that has a rejuvenating effect on the body. It will correct cholesterol, which serves as a prevention of atherosclerosis and diabetes.

For all the benefits of these ingredients, it should be borne in mind that it is undesirable to regale too often with traditional Japanese dishes, especially when added to the composition of raw ingredients. Nutritionists advise to include rolls and sushi in the diet no more than once a week.

It is necessary to ensure that the components of the dish are fresh, otherwise the pleasure received can turn into big troubles. You can’t store ready-made sushi for a long time, you need to eat them as soon as possible after cooking.

By the way, do not dine with Japanese delicacies, it is better to enjoy them throughout the day in order to have time to use up the energy received during the digestion.

You can use dishes during weight loss. It is important to always take into account the characteristics of the composition and caloric content of land, as well as be sure to follow the rules for their use. Then, in addition to enjoying the taste, Japanese treats will bring health and attractiveness.