Sushi
Sushi - Sushi Nutrition Facts - Sushi Nutrition Facts

Sushi Nutrition Facts

Sushi is a balanced diet. It is composed of Lean protein, carbohydrates, negligible in saturated fat, and loaded with unsaturated fat.

Depending on the chef, the rice portion of the sushi can vary from 20-30 calories or 3~5 grams of carbohydrate

15 grams of sugar (60 cal) and 10 grams of salt are used to make 100ml of sushi rice vinegar. A less than a third, or 30ml of this is used for a whole cup of rice. A cup of rice will yield about 25 pieces of sushi. One nigiri sushi will contain no more than 0.7 cal from the sugar, or 0.2 grams of carbohydrates. This will also equate to 0.47 grams of sodium or 2% of the daily recommended daily value. 

While the protein and fat content may vary with the type of main ingredients used, here are some examples. (The weight of the fish used in an average nigiri sushi is about 5 grams at the most).

Tuna  7 cal 1.1 grams Protein  0.1grams Unsaturated Fat 0.06 grams Saturated Fat
Salmon 7 cal 1 gram Protein 0.4 grams Unsaturated Fat 0.1 grams Saturated Fat

Halibut 4 cal 1 gram Protein 0.1 grams Unsaturated Fat 0.02 grams Saturated Fat

A rough caloric average of a single nigiri sushi is about 35 calories, 1 gram of protein, 4 grams of carbohydrates, 0.3 grams of unsaturated fat, 0.03 grams of unsaturated fat, and 0.05 grams of sodium. Multiply that by 10 and that will be an average sushi meal. The only thing that is lacking in sushi is fiber. Appetizers that are mostly prepared with vegetables are recommended.