Sushi is a popular takeout food that many people enjoy as a tasty and refreshing meal. Philadelphia rolls, also known as Philly rolls, are a common sushi roll found on many sushi restaurant menus. But if you’re watching your calorie intake, you may be wondering just how many calories are in an 8 piece Philly roll.
What Is A Philly Roll?
A Philadelphia roll, or Philly roll for short, is a creative style of sushi roll that originated in Philadelphia. It combines smoked or grilled salmon, cream cheese, and cucumber. The salmon and cream cheese are wrapped in rice and nori (dried seaweed) to form the roll.
A typical Philly roll contains the following ingredients:
- Smoked salmon
- Cream cheese
- Cucumber
- Rice
- Nori (seaweed)
The cream cheese provides a rich, creamy texture that complements the flavor of the salmon. The cucumber adds a refreshing crunch and bright flavor.
Philly rolls are not traditional Japanese sushi, but are instead an American adaptation. Their invention is credited to local Philadelphia chefs in the 1970s. The concept of adding cream cheese appealed to the American palate and became very popular.
Calories In Sushi Ingredients
To determine how many calories are in an 8 piece Philly roll, we need to look at the calorie counts of each ingredient:
Salmon
Salmon is a fatty and protein-rich fish. A 3 ounce portion of smoked salmon contains:
- Calories: 99
- Fat: 4g
- Protein: 15g
Cream Cheese
Cream cheese is high in fat and calories:
- Calories: 100 (for 1 ounce)
- Fat: 10g
Cucumber
Cucumber is low in calories and carbs:
- Calories: 5 (for 1 cucumber slice)
- Carbs: 1g
Rice
A serving of white rice contains:
- Calories: 205 (for 1 cup cooked)
- Carbs: 44g
Nori
Nori seaweed is very low in calories:
- Calories: 5 (for 1 sheet)
Calorie Estimate For 8 Piece Philly Roll
Now that we know the base calorie amounts for each ingredient, we can estimate the total for an 8 piece roll:
Each piece of a Philly roll contains about:
- Salmon: 12 calories (1 ounce)
- Cream cheese: 50 calories (0.5 ounce)
- Cucumber: 1 calorie
- Rice: 25 calories (1/8 cup)
- Nori: 1 calorie
So for 8 pieces, the estimated calories are:
- Salmon: 96 calories
- Cream cheese: 400 calories
- Cucumber: 8 calories
- Rice: 200 calories
- Nori: 8 calories
Total estimated calories for 8 pieces: 712 calories
Nutrition Information
Based on the calorie estimate, an 8 piece Philly roll would contain around:
| Nutrient | Amount |
|---|---|
| Calories | 712 |
| Fat | 36g |
| Carbs | 90g |
| Protein | 39g |
As you can see, a Philly roll is high in calories, fat, carbs, and protein compared to many other sushi rolls. The cream cheese adds significant fat and calories.
Ways To Reduce Calories In Philly Rolls
If you’re looking for ways to lighten up your Philly roll, here are some tips:
Use Lower Calorie Fillings
Substitute the cream cheese for lighter fillings like:
- Avocado
- Thin slices of fruit like mango or strawberries
- Low fat cottage cheese
- Light cream cheese
Use Low Calorie Rice
Opt for cauliflower rice or brown rice to reduce the calorie count.
Reduce Portion Size
Stick to 6 pieces or fewer to save calories.
Skip The Rice Exterior
Order your Philly roll as a hand roll in just nori to avoid the higher calorie rice wrapping.
Load Up On Veggies
Add extra cucumber, carrots, spinach or other veggies to fill you up for fewer calories.
Healthiest Sushi Options
If you want to get maximum nutrition and minimum calories from your sushi, opt for rolls loaded with vegetables and lean proteins. Some good options include:
- Tuna rolls
- Salmon rolls
- Yellowtail rolls
- Cucumber rolls
- Avocado rolls
- Asparagus rolls
- Spinach rolls
- Carrot rolls
Pair your rolls with a side salad with light dressing for a well-rounded, nutrient packed meal under 500 calories.
Should You Eat Sushi on a Diet?
Many types of sushi can fit into a healthy diet when enjoyed in moderation. Lean protein and omega-3 filled seafood like salmon and tuna are excellent choices. Veggie-focused rolls are very low in calories but still satisfying.
However, fried or tempura rolls, fatty meats like ribeye, and saucy rolls can send calorie counts soaring. Philly rolls, in particular, are high in calories and fat compared to traditional rolls.
When watching your weight, opt for simple, vegetable-focused rolls made with lean proteins. Limit high calorie, high fat options like tempura or creamy rolls to occasional treats.
Should You Avoid Carbs When Eating Sushi?
Cutting carbs when eating sushi can be difficult, since the rice is such a central component. But there are some ways to reduce your carb intake if you choose:
- Order sashimi (just fish) instead of rolls
- Choose hand rolls wrapped in nori instead of rice
- Ask for rolls to be made with cauliflower rice instead
- Limit your intake of rolls with rice exteriors like the Philly roll
There are also many creative ways to incorporate vegetables and lean proteins into sushi for a nutrition filled low carb meal.
Should You Be Concerned About Calories When Eating Sushi?
It depends on your overall health and weight goals. If you do not need to restrict calories, then most types of sushi can be enjoyed in moderation as part of a healthy diet. However, individuals counting calories or managing their weight may want to pay closer attention to sushi nutrition facts, especially for higher calorie rolls.
To keep your sushi meal light, opt for lean proteins like tuna and salmon, load up on vegetables, and limit fatty sauces. Be mindful of portion sizes as well. With mindful choices, you can satisfy your sushi craving without overdoing it on calories.
Conclusion
An 8 piece Philadelphia roll contains an estimated 712 calories. This higher calorie count is mostly due to the cream cheese filling. To lighten up your Philly roll, swap the cream cheese for avocado or other produce, reduce portion size, or choose lower calorie sushi options like tuna and cucumber rolls.
While sushi can fit into a healthy diet, nutrition facts vary greatly between styles. Be mindful of calories, carbs, and fat content if you are closely managing your weight or diet. With smart choices, you can satisfy your sushi craving without breaking your calorie budget.
