Sushi from Publix can range quite a bit in calories depending on the specific rolls or pieces selected. However, there are some general guidelines for calories in sushi from Publix that can be followed.
Calories in Publix Sushi Rolls
Most regular sized sushi rolls from the Publix deli contain around 300-700 calories per roll. Here are some common options and their calorie counts:
- California roll – around 300 calories
- Shrimp tempura roll – around 400 calories
- Spicy tuna roll – around 350 calories
- Philadelphia roll with salmon – around 450 calories
- Dragon roll with tempura shrimp – around 700 calories
The calorie count varies based on the ingredients in each roll. For example, rolls with tempura fried ingredients, avocado, cheese, or multiple protein sources will be higher in calories. Vegetarian rolls made with just vegetables tend to be around 300 calories.
Calories in Publix Sushi Pieces
Individual pieces of sushi from the Publix deli also vary in calories. Some common options and calorie counts per piece:
- Tuna (maguro) nigiri – around 40 calories
- Salmon (sake) nigiri – around 35 calories
- Shrimp (ebi) nigiri – around 20 calories
- Yellowtail (hamachi) nigiri – around 35 calories
- Eel (unagi) nigiri – around 55 calories
Pieces that are higher in fat like fatty tuna, salmon, and eel tend to be slightly higher in calories. Leaner white fish and vegetables are on the lower end of the calorie range.
Factors Affecting Calorie Counts
There are a few factors that account for the wide calorie range among sushi options at Publix:
- Fish type – Fatty fish like salmon are higher in calories than lean fish like tilapia or cod.
- Rice – Sushi rice adds 100-300 calories per roll depending on portion size.
- Fillings – Avocado, cream cheese, tempura, etc can add calories.
- Sauces/toppings – Spicy mayo, eel sauce, tempura flakes, etc boost calories.
- Portion size – Larger rolls have more rice and fillings so more calories.
In general, rolls with more rice, more fat-rich fish, fried ingredients, sauces, and extra toppings will be higher in calories than simpler veggie-based rolls.
Lower Calorie Sushi Options
Here are some tips for lowering the calories when eating sushi from Publix:
- Choose leaner proteins like shrimp, white fish, or tuna instead of fattier salmon.
- Skip the mayo-based sauces and ask for lighter options like ponzu instead.
- Order veggie-focused rolls made with cucumber, avocado, asparagus.
- Request brown rice which has a lower glycemic index.
- Enjoy sashimi on its own without rice to cut carbs.
Selecting rolls made with mostly vegetables and lean proteins can keep the calorie count under 300 per roll. Avoiding fried ingredients, cheese, avocado, and heavy sauces also minimizes calories.
Nutritional Value of Publix Sushi
Despite the calorie count, sushi is actually quite nutritious and provides several health benefits:
- Protein – Fish and seafood provide high quality protein to help build muscle.
- Heart Healthy Fats – Omega-3s in fish promote cardiovascular health.
- Vitamin B12 – Fish is one of the few natural sources of this energy-boosting vitamin.
- Selenium – Found abundantly in seafood, selenium is an antioxidant that protects cells.
- Vitamin D – Fatty fish like salmon contain vitamin D for immune and bone health.
- Iodine – Seaweed used in sushi provides iodine to support thyroid function.
So while the calories can add up quickly, the lean protein, healthy fats, and nutrients make sushi a nutritious choice. Moderating portion sizes is key.
Tips for Lower Calorie Sushi from Publix
Here are some handy tips for lightening up your sushi order at Publix:
Choose Smaller Rolls
Opt for regular rolls instead of jumbo rolls to reduce calories and carbs from rice.
Load Up On Veggies
Cucumber, carrots, asparagus, avocado, and other veggie rolls maximize nutrients without excess calories.
Use Lighter Sauces
Ask for lower calorie sauces like ginger, ponzu, or mustard instead of spicy mayo.
Pick Brown Rice
Swap regular sushi rice for brown rice to add fiber and cut the glycemic load.
Enjoy Sashimi Style
Skip the rice altogether and enjoy pieces of fish solo as sashimi.
Watch Portion Sizes
Stick to 1-2 rolls max or 12 pieces total to keep calories in check.
Cooking Lower Calorie Sushi at Home
You can also control calories and nutrition by making healthy sushi at home. Follow these tips:
- Use cauliflower rice instead of white rice for a low carb base.
- Swap in zucchini or carrot noodles for traditional seaweed wraps.
- Load up rolls with cucumber, bell pepper, edamame, or other veggie fillings.
- Top with avocado instead of cheese, mayo, or tempura.
- Flavor with ginger, soy sauce, lemon, or chili flakes instead of creamy sauces.
Making veggie-focused sushi rolls at home allows you to cut down on carbs, calories, and fat for a light meal.
Low Calorie Sushi Bowl Recipe
For a quick, easy lower calorie sushi bowl at home:
Ingredients:
- 1 cup cauliflower rice
- 1⁄2 avocado, sliced
- 2-3 oz grilled salmon, shrimp, or tuna
- 1⁄4 cup shelled edamame
- 1⁄4 cup cucumber, sliced
- 1 tablespoon sushi ginger
- 1 teaspoon sesame seeds
Instructions:
- Cook cauliflower rice according to package directions.
- Divide between two bowls.
- Top with fish, edamame, cucumber, avocado.
- Sprinkle with sesame seeds and ginger.
This easy meal provides protein, healthy fats, and vegetables for an under 500 calorie sushi bowl you can make at home.
Common Questions about Sushi Calories
Is sushi high in calories?
Sushi can be high in calories depending on the ingredients. Fatty fish, fried items, cheese, sauces, and large portions all make the calorie count add up. But vegetable-based rolls with lean protein are lighter options.
Is sushi healthier than other foods?
Overall yes, sushi is a healthier option than foods like burgers, fried items, pizza, etc. The lean protein and nutrients make it more nutritious if you avoid heavy sauces and fried ingredients.
What is the lowest calorie sushi roll?
Vegetable-focused rolls like cucumber, avocado, or asparagus rolls are the lowest calorie options, providing about 200-300 calories per roll without fried ingredients.
Does brown rice make sushi healthier?
Yes, brown rice packs more fiber and nutrients than white sushi rice. It has a lower glycemic index, meaning it won’t spike blood sugar as dramatically.
Conclusion
Sushi from Publix can range from 300-700+ calories depending on the exact rolls or pieces chosen. Going with veggie-focused rolls, lean proteins, and lighter sauces and dressing can help minimize calorie intake. While sushi does contain carbs from rice, the lean protein makes it a nutritious choice when eaten in moderation. Preparing lower calorie sushi bowls at home using cauliflower rice and plenty of veggies is also an easy way to cut calories while still enjoying the flavors of sushi.