On a night out, sometimes you just want to have your sushi rolls without worrying whether they’ll surface on your stomach later. Sushi can be one of the healthiest choices when dining out. When you go out for sushi you have more diet-friendly options than you think. The key is to stick to lean fish, sub for brown rice, keep sauces sparse and veggies in abundance.But hiding in plain sight are some very unhealthy and not to mention—tempting—options. As a general rule of thumb it’s best to steer clear of rolls drenched in sauces and layered with cream cheese—but you already knew that, right? Keep in mind that any sushi roll (as opposed to sashimi—see next slide for more info!) is still packed with carb- and calorie-dense rice (even if you opt for healthier brown rice). So, it's good to be aware that you can get up to one cup of rice in a single roll (depending on the sushi chef), which is around 200 calories. “Rolls average around 300 calories per roll, but can range anywhere from the low hundreds to around 600 calories," says Jim White, owner of Jim White Fitness and Nutrition Studios in Virginia Beach. 

“I would recommend that men stick to about three when it comes to the lower calorie rolls (like vegetable rolls.) If you’re opting for the higher calorie rolls such as the volcano, shrimp tempura or something like a Philadelphia roll I would only stick to one,” says White. With some help from White we’ve identified the best high-protein and low calorie picks when it comes to ordering sushi. order takeout online orlandoNext time you hit up your favorite fusion restaurant, spring for these lean options. best food delivery metro manilaEthnic Food Without the Fat >>>buying fish for homemade sushi It may not be a roll, but it’s one of the best fish orders on the sushi menu. where to buy crab for sushi

“Sashimi is the raw fish without the rice. It’s probably the cleanest thing on the menu because you’re looking at pure protein. They contain a lot of omega 3 fatty acids and provide a lot of protein without all the carbs of the roll,” says White. Order your favorite fish as sashimi and if you need something else on the side it’s best to stick with menu items like edamame or seaweed salad for the cleanest meal possible. The 20 Fittest Foods  >>> If you want a no-nonsense roll, cucumber rolls are your pick. They're fresh tasting, hydrating and free of shady sauces and unnecessary calories. Pairing it with some edamame can help balance out your meal with protein and healthy fat. 11 Green Foods for Every Dude's Diet >>> “You have your fatty fish like salmon or mackerel which are great, but to get the leanest you want to go with the white fish (if you’re really looking to cut your calories),” says White. 10 Healthiest Ethnic Foods >>> 4) Salmon and Avocado Roll

That said, fattier fish like salmon can be worth the extra fat and calories. This simple roll is made of 4 ingredients: Nori (seaweed), rice, salmon and avocado. It's higher in calories than the pure veggie rolls and white fish rolls, but the salmon and avocado offer up some seriously healthy fats that will work to fill you up without filling your stomach out. These fatty foods can help squash hunger, support brain health and may also encourage greater fat burn. How to Make Salmon 6 Ways >>> Tuna is another great protein-packed fish option for rolls. “It's around 184 calories and offers 24 grams of protein on average for the plain tuna roll. The spicy tuna roll is a little more calories due to the sauce,” says White. How to Sear the Perfect Tuna >>> Keep it simple with an avocado roll. It's free of fatty sauces and full of healthy monounsaturated fats and fiber that will promote satiety, lower cholesterol and fight belly fat all for only 140 calories per roll on average.

Being a lower calorie roll means you can guiltlessly order a few more than you could with the more extravagant rolls. The Benefits of Avocado >>> “The yellowtail roll is right in the middle of the tuna and spicy tuna rolls in terms of calories. It depends on how it’s made, but it contains just a few more calories than the tuna roll,” says White. What Are the Best Fish to Eat? 8) Spicy Tuna - With the sauce on the side While it’s best to stay away from rolls with fancy sauces, you also want to be able to order something a little more exciting—otherwise, what’s the point of eating out? The trick is to order the sauce on the side and dip modestly to keep calories under control. “What really drives up the calories in the rolls are the tempura, the crunchy, and the sauces. I always opt for the sauces on the side or no sauces at all. Or rather, spicier sauces like wasabi or sriracha. You also need to watch out for the mayonnaise and the cream cheese, which is popular in the Philadelphia roll,” says White.

The Top 10 Fish Proteins, Ranked >>> If you're tired of ordering tuna and salmon, then switch it up with this fishy option. Mackerel has similar health benefits to salmon as it is also a rich source of omega 3 fatty acids, which work to fight against heart disease and also support brain health. “The mackerel roll and salmon roll are both very low in calories and offer around the same amount of protein as the tuna roll," says White. 3 Fish You're Never Allowed to Buy >>>Sixty years ago, finding sushi for sale in most areas of the USA was about as likely as finding an alien spaceship in front of the local high school. Today, however, you can find it in just about any strip mall or supermarket. While reams of scientific studies continue to show that fish is an incredible source of heart-strengthening, inflammation-reducing, brain-boosting, life-lengthening nutrients—especially when it’s unadorned by glazes, sauces, or breading—ordering just any sushi roll won’t ensure you’re eating well or aiding your weight loss efforts.

Some rolls come laced with mayo and cream cheese, and not all the meat is real, so it offers little nutritional benefits. Check out the sushi roll nutrition breakdowns below—listed from most to least caloric—to learn which ones are worth choosing and which are secretly diet destroyers. Shrimp Tempura RollNot That!Shrimp Tempura Roll, one 6-8 piece rollCalories508Fat21 gCarbs64 gFiber4.5 gProtein20 gShrimp Tempura RollIngredients: Nori, rice, shrimp, tempura batter, oil for frying Why take a perfectly good piece of lean shrimp and ruin it with thick batter and a hot oil bath? The joy of fried food—the crunch—is snuffed out by the moist rice, so this one doesn’t make sense from either a flavor or nutritional perspective. If you want to lose weight and keep artery-clogging fat off your plate, steer clear of this menu item.Rainbow Roll, one 6-8 piece rollCalories476Fat16 gCarbs50 gFiber6 gProtein33 gRainbow RollIngredients: Nori, rice, avocado, surimi, plus a variety of raw fish arranged on top Sure, this roll is higher in calories than most, but it’s loaded with substantial portions of raw fish, so most of those calories are the good kind.

For a superior Rainbow Roll, ask the sushi chef to make it with real crab. They may charge a bit more, but the flavor punch and extra flab-frying protein make it a worthy upgrade. Looking to slim down? Pair this roll with an order of steamed edamame and call it a day. A second roll would push you far beyond the reasonable amount of calories for a single meal. Eel and Avocado RollNot That!Eel and Avocado Roll, one 6-8 piece rollCalories372Fat17 gCarbs31 gFiber6 gProtein20 gEel and Avocado RollIngredients: Nori, rice, avocado, eel Eel brings a solid helping of omega-3s to the sushi bar, but unfortunately, it’s almost always covered in a gloppy, sugary brown sauce that masks both the nutrition and the delicate natural flavor of this wily sea creature. If you opt for this roll, make it your only one of the night. Salmon and Avocado RollEat This!Salmon and Avocado Roll, one 6-8 piece rollCalories304Fat8.5 gCarbs42 gFiber6 gProtein13 gSalmon and Avocado RollIngredients: Nori, rice, salmon, avocado Sure, it’s high in calories, but nearly all of them come from the one-two punch of healthy fats found in both the salmon and avocado—a fruit that can help lower blood pressure, banish bloat, quell hunger pangs and fry stubborn belly fat.

Philadelphia Roll, one 6-8 piece rollCalories290Fat12 gCarbs28 gFiber2 gProtein14 gPhiladelphia RollIngredients: Nori, rice, salmon, cream cheese, cucumber The cream cheese blankets the perfectly fine cucumber and omega-3-packed salmon with an unnecessary measure of fat. This roll isn’t your best bet if you’re looking to lose weight, but if you decide to indulge, order it with a miso soup and call it a night. Opting for another fat-laden roll or calorie-packed appetizer isn’t in your best interest. Spicy Tuna RollNot That!Spicy Tuna Roll, one 6-8 piece rollCalories290Fat11 gCarbs26 gFiber3.5 gProtein24 gSpicy Tuna RollIngredients: Nori, rice, tuna, mayo, chili sauce In the world of sushi, “spicy” means a spoonful of mayo spiked with an Asian chili sauce. The calorie counts can climb higher than this, depending on how heavy a hand the sushi chef has with the spicy stuff. Either way, you’re better off ordering a plain tuna roll and satisfying your need for heat with a touch of wasabi or asking for the spicy sauce on the side

California Roll, one 6-8 piece rollCalories255Fat7 gCarbs38 gFiber6 gProtein9 gCalifornia RollIngredients: Nori, rice, avocado, surimi The ubiquitous fusion roll is a great beginner’s foray into the world of sushi since there’s no raw fish involved. There are also no real healthy fats, either—aside from the avocado, of course—since the fake crab (made from a variety of processed and compressed fish) has just a fraction of omega-3s as the real stuff. To make this roll more worth your while, ask for real crab instead.Tuna Roll, one 6-8 piece rollCalories184Fat2 gCarbs27 gFiber3.5 gProtein24 gTuna RollIngredients: Nori, rice, tuna More than half of the calories in this simple, classic roll come from protein, making it a great light meal or a snack with substance. Plus, tuna is a primo source of docosahexaenoic acid, an type of omega-3 fat found in oily fish that can down-regulate fat genes in the abdomen, preventing belly fat cells from growing larger. Sounds like a good reason to place an order of the Japanese staple to us!

Avocado Roll, one 6-8 piece rollCalories140Fat5.5 gCarbs28 gFiber6 gProtein2 gAvocado RollIngredients: Nori, rice, avocado Most of the calories in this vegetarian roll come from the healthy monounsaturated fats in the avocado—one of our favorite fat-frying superfruits. An avocado provides nearly 20 vitamins, minerals and phytonutrients essential for healthy weight management, including satiating fiber and vitamin K, a nutrient that helps regulate sugar metabolism and insulin sensitivity.Cucumber Roll, one 6-8 piece rollCalories136Fat0 gCarbs30 gFiber3.5 gProtein6 gCucumber RollIngredients: Nori, rice, cucumber It’s hard to go wrong with cucumbers and seaweed. Though not a nutritional powerhouse, cucumbers are a low-calorie delivery system for vitamins A and C, fiber and silica, a compound that has been shown to foster healthy skin. Get this roll along with an order of yakitori—skewers of grilled lean meats and veggies—for a complete, nutritious meal. WITH OUR BEST-SELLING NEW DIET PLAN, The 7-Day Flat-Belly Tea Cleanse!