You are hereHomeHomemade mochi (pounded rice) the modern way Homemade mochi (pounded rice) the modern wayNine pieces brown rice California roll from Bento Sushi have 310calories, 6 grams of fat and 740 mgs of sodium.  Order this photo  RESTAURANT: Bento SushiLOCATION: Dozens of locations in the GTA In Toronto, sushi is a perennial food favourite, whether for a quick lunch, a mid-afternoon snack or a satisfying dinner. With dozens of grab-and-go locations, many inside bustling grocery stores or in the bowels of city office towers, Bento Sushi makes picking up a tray of sushi as easy as dashing to the corner store for a bag of milk.In the last year, The Dish has had many requests to analyze sushi. Readers want to know how many calories are hidden in their favourite rolls. It seems many of you believe sushi is a healthy choice — after all, most are made with just fish, steamed rice and neatly sliced veggies. But you also have doubts about whether it’s truly good for your waistline.

Especially if your sushi roll of choice is spiked with crispy tempura. Since there are so many places in the city to eat sushi, and there is no way we could analyze each and every reader request, we decided to look into the neatly packed trays served at Bento Sushi. Please don’t be upset that we went with ubiquity over uniqueness; the company serves 10 million sushi portions every year.Registered dietitian Zannat Reza says sushi, like any meal, can be healthy if you choose wisely. To help us out, she spent some time searching the nutrition information posted on Bento Sushi’s website to identify the good-for-you meals. And to warn us away from the diet disasters. Sushi eating tips: • Many rolls are low in protein, which may bring on hunger pains two hours after eating. Reza suggests augmenting your sushi roll with a small, plain latte or a small yogurt.  • Look for sushi made with minimal ingredients and be wary of the rolls with the yummy extras, such as mayonnaise, barbecue sauce and tempura.

These, of course, add extra fat and sodium to the meal. Women who are pregnant and who are breastfeeding and young children should avoid fish high in mercury, including tuna, king mackerel and orange roughy. jogos sushi bar chef• Like all takeout food, sushi can sometimes be high in sodium. best place to buy sushi grade fish nycReza points out that even the otherwise healthy brown rice California roll has 750 mg of sodium, about half of what your body needs in a day. jual makanan sushi online• Soy sauce is laced with sodium. sushi grade fish las vegasOne tablespoon contains about 1,000 mg of sodium, so Reza suggests going light on the soy or skipping it all together. where to buy live eels for bait

Verdict: Sushi can be a diet delight or a diet disaster — depending on what you pick.best sushi london michelinBrown rice California rollThis is the classic Cali roll — that’s imitation crab, rolled with avocado and cucumber and sprinkled with sesame seeds — made with nutty brown rice. order sushi liverpoolSERVING SIZE 9 piecesCALORIES 310FAT 6 gramsSODIUM 740 mgPROTEIN 7 gramsCARBOHYDRATES 58 grams (4 grams fibre)Verdict: Reza likes this roll’s calorie content and its dose of heart healthy avocado and fibre-rich, whole grain brown rice. Canadians, in general, don’t get enough whole grains or fibre in their diets. The veggie version — carrots replace the ‘crab’ — also gets two thumbs up. The roll contains similar amounts of calories, fat, protein and fibre, but has 240 mg less sodium. Multi-grain salmon avocado rollPink pieces of salmon and wedges of avocado rolled in nori and multi-grain rice.

SERVING SIZE 9 piecesCALORIES 330FAT 7 gramsSODIUM 520 mgPROTEIN 15 gramsCARBOHYDRATES 51 grams (7 grams fibre)Verdict: This is superhealthy sushi. Reza notes the 15 grams of hunger-busting protein is higher than most other rolls, while the 520 mg sodium is lower than many rolls. The avocado and salmon also make it a heart health booster, while the addition of multi-grain rice — and with seven different kinds of grain, including rye berries, purple barley and black japonica rice, it is truly multi-grain — adds an impressive 7 grams of fibre. Volcano rollFor those unfamiliar, this is a roll of cucumber, avocado and cream cheese topped with, among other things, spicy tuna, panko and two kinds of mayo.SERVING SIZE 5 piecesCALORIES 560FAT 29 gramsSODIUM 810 mgPROTEIN 16 gramsCARBOHYDRATES 60 grams (3 grams fibre)Verdict: This is sushi at its most decadent. Five bites of food contain one quarter of your daily calories, half the sodium your body needs in a day and more fat than two large chocolate sundaes from Dairy Queen.

Yikes.Chicken udon soupPieces of chicken and thick udon noodles float in a savory broth with baby bok choy, broccoli, carrot and seaweed.SERVING SIZE 1 bowl, about 200 gramsCALORIES 250FAT 1 gramSODIUM 5,970 mgPROTEIN 14 gramsCARBOHYDRATES 15 grams (1 gram fibre)Verdict: By looking at the ingredient list, the soup’s minimal calories and fat and its 14 grams of belly filling protein, you would probably guess this is a comforting and healthy meal. Unfortunately, the 5,970 mg of sodium quickly renders this meal a dietary danger. The salt-soaked soup — the equivalent of 150 shakes with the salt shaker! — has four times more sodium than your body needs in a day. RECOMMENDED DAILY ALLOWANCEMen/WomenCalories: 2,500/2,000Fat: 60 to 105 grams/45 to 75 gramsSodium: 1,500 to 2,300 mgCarbohydrates: 281-325 gramsORGANIC BROWN SHORT GRAIN RICE A full-flavored rice and an excellent source of whole grains. After cooking, the grains are soft and cling together – great in everyday recipes where a stickier texture is desired.