## sushi energy

Dear dietdoc

Where can I find the kilojoule value of California rolls and other sushi items?

Our family loves sushi. Is it healthy for children younger than 10 to eat sushi (mostly california rolls with avo and cucumber, or with salmon and prawn) twice a week? About 6-8 rolls per person per meal.

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###### Our expert says:
DietDoc

Dear Selina
The problem with the energy value of composite dishes such as California rolls and other sushi, except for the plain salmon, is that you need to know the weight of the various items so that you can calculate the final kJ-value. Let's say a dish consists of raw salmon, avo and cucumber then this would be weight of salmon in g x energy value of raw salmon divided by 100. You can also Google to find USA values in calories. One such site states that 1 California roll provides 33 kcal (or 33 x 4.2 = 139 kJ) and a 100g portion would supply 126 kcal = 126 x 4.2 = 529 kJ. So you will have to ask the sushi bar staff how much the various portions weigh and then calculate the energy content per portion and multiply this with the number of pieces each person eats. Eating fish is always healthy as it supplies us with essential omega-3 fatty acids, high quality protein and minerals such as iodine, iron and zinc. If you click on 'Diet & Nutrition' at the top of this page and then on 'Eating throughout life' and 'Pregnancy' you will find a series of articles I wrote to address the concerns regarding potential hazards of eating raw fish in pregnancy which would also apply to young children.
DietDoc

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###### Posted by: imran | 2012/04/02

i would also stay away from salmon roses or other sushis that are heavy in mayo. i''ve seen them make that lovely glossy mayo, its one part mayo and one part condensed milk!

###### Posted by: Article | 2012/03/29

What exactly is sushi? What about sashimi? Sushi is often touted as being healthy, but not all options at your favorite fish establishment are created equal, and some pack significantly more calories than you think. There are definitely ways to ensure that the fish fare you pick won''t cause belly bloat.
Sushi Basics
First, a brief description of all things sushi. Sushi itself is a very general term describing the Japanese cuisine made from cooked rice and various other ingredients. It''s often served in rolls, sometimes wrapped in dried seaweed. Sushi comes in a variety of forms, with an array of toppings, fillings, sauces, condiments, and methods of preparation. It is often prepared with white rice and fish.
Sashimi is raw fish that has been very thinly sliced and served by itself. Pregnant women should not consume sashimi.
Avoid These High-Calorie Items
The rolls consist of a variety of ingredients, and certain words indicate a high-calorie item. You''ll be tempted by the tempura, which is sushi that is battered and then deep-fried, but we all know that deep-fried fare is high in fat and calories. Beware of Dynamite Rolls, which are usually fried and filled with a sauce that is loaded with mayonnaise. The Spider Roll is another roll to roll past because it is filled with tempura crab and is heavy on the mayo.
The Bottom Line
As with all food, always practice moderation. Eat slowly and enjoy your food, but stop when you are full.

###### Posted by: DietDoc | 2012/03/29

Dear Selina
The problem with the energy value of composite dishes such as California rolls and other sushi, except for the plain salmon, is that you need to know the weight of the various items so that you can calculate the final kJ-value. Let's say a dish consists of raw salmon, avo and cucumber then this would be weight of salmon in g x energy value of raw salmon divided by 100. You can also Google to find USA values in calories. One such site states that 1 California roll provides 33 kcal (or 33 x 4.2 = 139 kJ) and a 100g portion would supply 126 kcal = 126 x 4.2 = 529 kJ. So you will have to ask the sushi bar staff how much the various portions weigh and then calculate the energy content per portion and multiply this with the number of pieces each person eats. Eating fish is always healthy as it supplies us with essential omega-3 fatty acids, high quality protein and minerals such as iodine, iron and zinc. If you click on 'Diet & Nutrition' at the top of this page and then on 'Eating throughout life' and 'Pregnancy' you will find a series of articles I wrote to address the concerns regarding potential hazards of eating raw fish in pregnancy which would also apply to young children.