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Understanding Macros in Sushi and Their Health Benefits

A meal from Japan that has gained popularity recently is sushi. It is made out of rice, veggies, and tiny bits of raw fish that are wrapped in seaweed. Although most people view sushi as a healthy food option, it can be challenging to monitor the macronutrient content of each roll. This is due to the fact that the components and serving sizes of sushi rolls can vary greatly.

Macro sushi roll of spicy raw Tuna on a beautiful stone plate

The three basic food groups that make up a human diet are protein, carbs, and fat, collectively referred to as macros.

In recent years, tracking macros has gained popularity as a means to control weight and enhance general health.

Due to the vast range of ingredients used in each roll, tracking macros in sushi can be difficult.

For instance, although some sushi rolls are created with leaner ingredients like cucumber or tuna, others are made with high-fat items like avocado or mayonnaise.

Additionally, it can be challenging to precisely track macros due to the huge variations in portion sizes of each roll.

What are Macros?

The three primary dietary groups that give the body energy are known as macronutrients: carbs, protein, and fat.

Macro shot of sushi,sashimi,uramaki and nighiri.typical Japanese dish

Each macronutrient has a unique function in the body, so it’s critical to consume them in the proper amounts to maintain a balanced diet.

  • Carbohydrates: These are the body’s primary source of energy and are found in foods like bread, pasta, and rice. They are broken down into glucose, which is used by the body for energy.
  • Protein: Protein is important for building and repairing tissues, as well as for producing enzymes and hormones. It’s found in foods like meat, fish, and dairy products.
  • Fat: Fat is important for insulation, protection of organs, and the absorption of vitamins. It’s found in foods like nuts, seeds, and oils.

Understanding the ratio of each macro that the body needs to function properly is crucial when tracking macros.

This ratio fluctuates based on elements such as age, sex, weight, and amount of activity.

For instance, if someone is trying to reduce weight, they might want to consume more protein and fat and less carbohydrates.

An athlete seeking to gain muscle, on the other hand, might want to eat more protein and carbohydrates overall.

Since tracking macros enables people to keep an eye on their intake of each macro and modify their diet as necessary, it can be a helpful tool for accomplishing health and fitness objectives.

We will examine how to track macros in sushi in the following section.

The Importance of Macros in Sushi

A common Japanese cuisine called sushi is made up of seaweed-wrapped raw fish, vinegared rice, and veggies.

sushi salmon,sushi tuna,sushi with shrimp on blue concrete table macro close up

It is a wonderful and nutritious dinner that individuals of all ages may enjoy.

However, it’s crucial to focus on the macronutrients or macros if you want to get the most out of sushi.


A macronutrient that is necessary for the body’s growth and repair of tissues is protein.

Fried tuna steak in black sesame with chopsticks

Protein-rich sushi is especially good if it includes raw fish. The body needs all nine necessary amino acids for normal function, and raw fish is a complete protein source, meaning it has all of these amino acids.

Salmon sashimi, for instance, has roughly 16 grams of protein per dish. Each plate of tuna sashimi has roughly 23 grams of protein.

You can also order sushi rolls with cooked fish or seafood like shrimp, crab, or eel if you want to up your protein intake.

It’s crucial to remember that different sushi rolls have different amounts of protein.

Because it contains imitation crab meat, a poor source of protein, a California roll, for instance, only has roughly 9 grams of protein per serving.

To get the most out of your dinner, it is crucial to select sushi rolls that have high-quality protein sources.


Another crucial macronutrient that the body needs for energy are carbohydrates.

Set of fried sushi rolls with wasabi and ginger on a wooden background

Since rice is the primary component in the majority of sushi rolls, sushi contains carbs in the form of rice.

About 37 grams of carbohydrates are present in one dish of sushi rice. It’s crucial to remember that certain sushi rolls have more rice than others.

As an illustration, a spicy tuna roll has roughly 30 grams of carbohydrates per serving, whereas a salmon avocado roll has about 50 grams.

Ask the sushi chef to prepare your rolls with less rice if you want to limit your intake of carbohydrates, or choose sashimi in place of sushi rolls.

Sushi rolls are made of rice, however sashimi is only raw fish and has fewer carbohydrates.


A key macronutrient, fat, is required for optimum physiological function.

sushi with salmon and avocado

But some fats are healthier for you than others. Avocado and fish, two excellent sources of healthful fats, are also found in sushi.

For instance, a serving of avocado has roughly 15 grams of fat while a dish of salmon sashimi has about 5 grams.

However, mayonnaise or cream cheese that has been added to some sushi rolls might raise the roll’s overall fat level.

Choose sushi rolls with healthy sources of fat like fish and avocado and stay away from rolls with extra fat if you want to control how much you eat.

Considering the macros in sushi might help you make the most of your meal, to sum up.

You can enjoy a tasty and healthy dinner that will fuel your body and keep you pleased by selecting sushi rolls that contain high-quality protein sources, healthy carbohydrates, and good sources of fat.

Benefits of Macros in Sushi

Sushi is a renowned Japanese cuisine that is well-known throughout the world for its distinct flavor and beneficial effects on health.

Macro shot of tropical sushi rolls with banana

Sushi contains a variety of vital elements, including carbs, protein, fat, fiber, vitamins, and minerals.

It is made up of rice, fish, veggies, and seaweed. Sushi’s macronutrient composition is essential for a diet that is both healthy and balanced.

Here are a few advantages of sushi’s macronutrients:


Sushi is made using rice, which is a great source of carbohydrates that give the body energy.

The majority of the energy used by the brain and muscles comes from carbohydrates.

The sticky, short-grain rice used in sushi has a high concentration of amylopectin, a type of carbohydrate that is quickly absorbed and gives you energy.

Sushi rice is a great option for people who wish to keep their weight in check because it is low in fat and cholesterol.


Sushi’s main ingredient and excellent source of protein is fish. Building and mending bodily structures, such as muscles, bones, and skin, depend on protein.

Fish is a healthy option for people who want to maintain a balanced diet because it is low in fat and calories. Salmon, tuna, yellowtail, and eel are a few of the common seafood used in sushi.


Sushi has a tiny amount of fat, which the body needs to function properly. In addition to providing energy, fat aids in the absorption of specific vitamins and minerals.

The fish and avocado used in some sushi rolls are where the sushi gets its fat. Monounsaturated fat, a beneficial type of fat that helps lower the risk of heart disease, is abundant in avocados.


Sushi’s main ingredient, seaweed, is also a fantastic source of dietary fiber.

In addition to lowering the chance of developing certain diseases, such as diabetes and heart disease, fiber is crucial for maintaining a healthy digestive system.

Additionally low in calories, seaweed is a great source of iodine, a mineral crucial for thyroid health.

In conclusion, sushi is a delicious and nutritious food that offers a variety of important nutrients.

Sushi contains a variety of macronutrients that are essential for a balanced diet, including fiber, protein, and carbs.

People can benefit from the many advantages of sushi’s macronutrients by including it in their diet.

Frequently Asked Questions

Hot tempura sushi rolls with cream cheese on black background

How can one track macros in sushi?

Tracking macros in sushi can be challenging, especially when eating out at a sushi restaurant. However, there are some tips and tricks to make it easier. One way is to use a food tracking app like MyFitnessPal, which has a database of sushi items and their macros. Another way is to estimate the macros based on the ingredients used in the sushi roll. For example, a salmon avocado roll typically contains around 300-400 calories, 10-15g of fat, 30-40g of carbs, and 15-20g of protein.

What are some low-carb sushi options?

For those who are on a low-carb diet, there are still some sushi options available. Sashimi, which is thinly sliced raw fish, is a great low-carb option. Nigiri, which is a slice of raw fish on top of a small ball of rice, is also a good choice. For rolls, one can opt for a cucumber or avocado roll, which contains little to no rice.

Is sushi a good source of protein?

Sushi can be a good source of protein, especially if it contains fish. Fish is high in protein and also contains omega-3 fatty acids, which are essential for good health. However, not all sushi rolls are created equal, so it’s essential to choose wisely. Rolls that contain cooked fish or fried items may be higher in fat and calories and lower in protein.

Can sushi be part of a healthy diet?

Sushi can be part of a healthy diet, especially if one chooses rolls that contain fish and vegetables. Sushi is also low in saturated fat and high in nutrients like vitamin A and vitamin C. However, it’s essential to watch portion sizes and choose rolls that are lower in calories and fat. It’s also important to be mindful of the sodium content in sushi, as some rolls can be high in sodium.

Sushi food styling. Roll in a a chopstics


In conclusion, although it can be difficult, tracking macros in sushi is not impossible. The type of sushi and the ingredients used will determine how healthful and nourishing it is.

It’s crucial to remember that sushi rolls are typically the worst option of the three when it comes to managing macros in sushi.

They have the most calories and produce the most lipids or carbohydrates per calorie. The lowest calorie sushi is sashimi, while sushi with protein or protein and fat has a medium calorie count.

There are a few tricks that can make it simpler for people who wish to check their macros while eating sushi. MyFitnessPal is a great tool for tracking macros because it has a large selection of entries.

Additionally, since they typically have more calories and fat than other sushi rolls, it is advised to stay away from sushi rolls that have fried components or a lot of mayonnaise.

Sushi can contain a lot of sodium, so it’s crucial to watch how much of it you consume, especially if you have high blood pressure.

Limiting soy sauce consumption or using low-sodium soy sauce can help cut down on sodium intake.

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Written by Brian Nagele

Brian has over 20 years experience in the restaurant and hospitality industry. As a former restaurant owner, he knows about running a food business and loves to eat and enjoy cocktails on a regular basis. He constantly travels to new cities tasting and reviewing the most popular spots.