Is sushi healthy? It depends on what you order. Pick these sushi rolls the next time you go for Japanese food.
Best Low-Calorie Sushi Rolls: Veggie
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170 calories, 5g fat per roll
Fresh and pickled vegetables serve up vitamins A, C, and E, while the seaweed wrap provides minerals like iodine, zinc, and calcium. For an extra dose of fiber, swap out the white rice for brown. (Is it possible to have too much fiber in your diet?)
Best Low-Calorie Sushi Rolls: Mackerel
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232 calories, 2g fat per roll
Consider this white fish instead of your usual tuna, which might contain dangerously high levels of mercury. Mackerel is also rich in omega-3 fatty acids and selenium, a mineral that may help protect against cancer.
Best Low-Calorie Sushi Rolls: Rainbow
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330 calories, 8g fat per roll
Made with colorful fish wrapped around a vegetable roll, this favorite is worthy of the higher calorie count because of its nutritional heft. Pair one with a bowl of miso soup for a filling meal that’s still under 425 calories.
Best Low-Calorie Sushi Rolls: Salmon Cucumber
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231 calories, 4g fat per roll
This pick is high in heart-healthy omega-3 fats. Order it straight instead of spicy—just 1 tablespoon of chili-spiked mayonnaise tacks on an extra 99 calories and 11 grams of fat. Keep it healthy and homemade and learn how to make your own maki rolls.
Best Low-Calorie Sushi Rolls: Sashimi
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33 calories, 1g fat per piece
Because it's served sans rice, one of these thin slices of raw fish contains fewer calories than sushi. Dab each with wasabi: The green horseradish paste has antimicrobial properties that may help fend off food poisoning.
Best Low-Calorie Sushi Rolls: Shrimp
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199 calories, 0g fat per roll
Skip the deep-fried tempura roll—which has more than 500 calories and 21 grams of fat—in favor of this healthier counterpart. Miss the crunch? Get it with cucumber or pickled radish; add a pinch of tempura flakes on the side.