Sushi is a popular Japanese dish that has become beloved around the world. The major ingredients in sushi are vinegared rice, raw seafood, and vegetables. Sushi is commonly served as small, bite-sized pieces arranged artfully on small plates or in takeout containers. While sushi is enjoyed for its delicious flavors and textures, many health-conscious sushi lovers also want to know how many calories are in each piece. This allows them to make informed choices and balance their sushi indulgence with the rest of their diet and exercise routine.
When looking at sushi calories, it’s important to note that there can be a wide range depending on the specific ingredients used. For example, a basic cucumber sushi roll may be lower in calories than a more complex fried or tempura style roll. The sauces and preparation methods also impact the calories. In this article, we will specifically look at the calorie counts for sushi sold at the popular American grocery chain Safeway.
Factors that Affect Sushi Calories
Several factors account for the calorie content in sushi:
– Rice: Since sushi rice is the foundation of most sushi rolls and nigiri (fingers of rice with topping), it contributes a significant number of calories. The short-grain white rice used for sushi has around 100 calories per half cup. Sushi rice is lightly flavored with rice vinegar, sugar, and salt.
– Raw Fish: Common raw fish used in sushi include tuna, salmon, yellowtail, and shellfish like shrimp or scallops. These are naturally low calorie protein sources, with about 30-40 calories per ounce of fish. Fattier fish like salmon and tuna have more calories than white fish.
– Vegetables: Cucumber, avocado, mango, and pickled vegetables are lower calorie additions to rolls. Leafy greens like lettuce or cabbage and carrots add nutrients while keeping calories down.
– Sauces and Toppings: Condiments can pack a lot of calories into sushi. For example, spicy mayo is high in fat and calories. Eel sauce is essentially a thickened, sweetened soy sauce. Fried tempura style rolls also increase calories.
– Portion Size: In general, a single piece of sushi is around 1-2 ounces. Mini appetizer style rolls may be smaller. Larger hand rolls or whole sushi rolls involve eating more ounces, so more calories overall.
So in summary, the ingredients, cooking methods, portion sizes, and additions like sauce impact the calories in sushi. Now let’s look specifically at Safeway sushi.
Overview of Safeway Sushi
Safeway is a major supermarket chain with over 800 locations in the western, central, and eastern United States. Most Safeway stores have a deli section that offers grab-and-go dining options for customers, including freshly made sushi rolls, nigiri, and sashimi. These are convenient choices for grocery shoppers looking for a quick, portable meal or snack.
The sushi selection at Safeway locations can vary, but typically includes:
– Assorted sushi rolls filled with fish and/or vegetables
– Nigiri (fingers of rice) topped with raw fish like tuna or salmon
– Sashimi (thin slices of raw fish without rice)
– Maki sushi rolls which have seaweed on the outside
– Inside-out rolls with rice on the exterior
– Combination sushi trays and platters
– Small servings of seaweed salad, edamame, and miso soup as sides
Safeway sources their fresh seafood from suppliers that practice sustainable fishing. Their sushi chefs prepare the sushi daily in stores for optimum freshness and follow food safety protocols. The ingredients used vary by location based on availability and preferences.
Now let’s analyze the calories for some of Safeway’s most popular sushi options.
Calories in Safeway Sushi Rolls
Here are the calories counts for some standard sushi rolls sold at Safeway:
| Sushi Roll | Calories (per roll) |
|---|---|
| Tuna roll | 320 |
| Salmon roll | 310 |
| California roll (crab, avocado, cucumber) | 350 |
| Crunchy shrimp tempura roll | 470 |
| Spicy tuna roll (with spicy mayo) | 420 |
| Philadelphia roll (salmon, cream cheese, cucumber) | 420 |
| Veggie roll (cucumber, carrots, avocado) | 300 |
| Rainbow roll (California roll topped with assorted fish) | 480 |
As you can see, the rainbow roll with fried shrimp and multiple fish toppings has the highest calorie count at 480 calories per full roll. On the lower end, the cucumber veggie roll has 300 calories. The plain tuna and salmon rolls are in the 300-320 range.
In general, rolls with tempura fried ingredients, fatty fish like salmon, and sauces will be higher in calories. Vegetarian rolls made with cucumber, carrot and avocado are great lower calorie options.
Calories in Safeway Nigiri and Sashimi
Nigiri is a type of sushi consisting of fingers of sushi rice topped with sliced raw fish or shellfish. Sashimi is just the raw seafood slices alone, without rice.
Here are the typical calorie counts for nigiri and sashimi servings at Safeway:
| Sushi Type | Ingredients | Calories |
|---|---|---|
| Tuna nigiri | Tuna | 70 |
| Salmon nigiri | Salmon | 80 |
| Shrimp nigiri | Shrimp | 60 |
| Tuna sashimi | Tuna | 35 |
| Salmon sashimi | Salmon | 40 |
| Yellowtail sashimi | Yellowtail | 45 |
A single piece of nigiri ranges from 60-80 calories, depending on the type of fish. Sashimi, which doesn’t include the rice, has only 35-45 calories per piece. So sashimi makes for a lighter way to enjoy raw fish if you are limiting calories.
Calories in Safeway Sushi Platters
Safeway also offers sushi platters which contain an assortment of different sushi rolls and pieces. These are convenient for sharing at parties or gatherings.
Here are the typical calorie counts for Safeway’s sushi platters:
| Sushi Platter | Items | Total Calories |
|---|---|---|
| Small sushi platter | 32 pieces | 1,200 |
| Medium platter | 48 pieces | 1,800 |
| Large platter | 64 pieces | 2,400 |
| Party tray | 80 pieces | 3,000 |
The small platter with 32 pieces averages to about 40 calories per piece of sushi. The party tray with 80 pieces averages to around 37 calories per piece.
So if eating a sushi platter on your own, be mindful of your portion. Stick to the small or medium platter to keep calories in check. Or split a large platter with a friend or loved one so you get a variety while not overdoing it calorie-wise.
Lower Calorie Safeway Sushi Options
Here are some tips for lightening up your sushi order at Safeway:
– Choose vegetarian rolls made with cucumber, avocado, mango, or asparagus. Or select rolls with lighter fillings like shrimp vs. fried options.
– Opt for sashimi over nigiri. Sashimi allows you to enjoy the fresh fish while reducing the carb and calorie load from the rice.
– Use wasabi instead of heavy sauces, or ask for sauce on the side so you control how much gets added.
– Accompany your sushi with salad or edamame instead of high calorie fried side dishes.
– Stick with one or two rolls plus sashimi, a smarter pick than a huge platter to avoid overeating.
– Split your order with a dining companion to sample multiple options in smaller portions.
– Save higher calorie specialty rolls that are fried or drenched in sauce for an occasional indulgence.
By customizing your order, you can enjoy delicious Safeway sushi while keeping calories in a healthy range for your lifestyle needs.
Nutritional Benefits of Sushi
While this article has focused on calories, it’s important to note the many nutritional benefits that come from eating sushi in moderation as part of a balanced diet:
– Protein: Fish provides high quality protein needed for muscle maintenance, hair, skin and nail health.
– Omega-3s: The fish in sushi offer anti-inflammatory omega-3 fatty acids that are good for brain function, heart health, and more.
– Vitamin D: Many types of fish provide vitamin D which regulates calcium absorption and supports immune function.
– Iodine: Seaweed wrappers contain iodine that regulates metabolism and thyroid function.
– Selenium: Tuna and salmon provide selenium, an antioxidant that protects cells from damage.
– B-Vitamins: The rice in sushi provides B-vitamins including niacin, thiamine and folic acid.
– Bone Health: The vitamin D and calcium in sushi can help maintain strong bones.
So while it’s smart to keep calories in check, don’t avoid sushi completely. Having it in moderation can provide valuable nutrients as part of an overall balanced and healthy approach to eating.
The Bottom Line
When chosen wisely, sushi can be a tasty part of your diet, even if you are limiting calories or watching your weight. Safeway offers fresh, convenient sushi that can fit into a balanced lifestyle when enjoyed in moderate portions.
Focus on lighter rolls, sashimi, and small platters. Avoid heavy sauces and fried additions. Pair with salad and control portions to keep calories in check. This allows you to benefit from the delicious flavors and nutritional value that sushi offers.
So be mindful when choosing sushi at Safeway, but don’t feel like you have to avoid it completely if you are counting calories or eating healthy in general. Armed with the right tips, you can indulge your sushi craving in a responsible way while meeting your goals!
