10 Unhealthy Sushi Rolls To Stop Eating & 10 That Are Perfectly Fine
Looking To Make Your Sushi Obsession Healthy?
Some sushi rolls are packed with clean, simple ingredients. Others? A deep-fried, sauce-covered departure from anything remotely healthy. Before you take your next bite, you need to know what you are really eating. So for all the health-conscious sushi lovers out there: these are the 10 unhealthy sushi rolls you need to avoid and the 10 that are perfectly fine!
1. Tempura Rolls
Deep frying adds more than just crunch—it significantly increases calorie and fat content. A single shrimp tempura roll can contain over 500 calories and 20 grams of fat. The high temperatures also degrade healthy omega-3s in fish, reducing their nutritional value. What you’re left with is more grease than goodness.
2. Philadelphia Roll
Cream cheese in sushi? Who thought this was a good idea? Sure, it’s creamy and delicious, but it also packs in saturated fat and unnecessary calories. You wouldn’t spread a thick layer of cream cheese on your salmon at home. Well, you might, but it is not a common taste preference or health choice.
3. Dragon Roll
This roll is a double threat. It combines tempura shrimp with avocado and tops it off with eel sauce—a sugary glaze that adds excess sodium and hidden carbs. With over 570 calories per roll, it turns what could be a nutritious meal into a sneaky indulgence.
4. Spicy Tuna Roll
The name sounds healthy, but that "spicy" kick comes from mayo-heavy sriracha sauce. It’s basically a tuna salad roll in disguise. The worst part? Some cheaper sushi spots use ground-up scraps of tuna instead of whole cuts, meaning you might be eating more mystery fish than you bargained for.
5. Rainbow Roll
It looks colorful, but don’t be fooled. The extra fish and avocado make it calorie-dense, while the rice portion is anything but small. It’s not the worst option, but if portion control matters, this one isn’t your friend.
6. Dynamite Roll
Remember the excitement of discovering sushi for the first time? The Dynamite Roll lures you in with crunchy fried seafood and creamy sauces but at a cost. It’s a calorie bomb if you take a large size, often exceeding 500 calories per roll, and drowns out the natural goodness of fresh fish. So, some things are better left as a memory.
Marie from Malang, East Java, Indonesia on Wikimedia
7. Volcano Roll
It erupts with flavors but also with calories. The thick, spicy, mayo-based topping turns this roll into a fat and sodium overload. With up to 500 calories per serving, this roll burns through your healthy eating goals faster than lava down a mountainside.
Quinn Dombrowski from Berkeley, USA on Wikimedia
8. Crunchy Roll
Although “crunchy” sounds fun, in reality, it's just a fancy way of saying “fried crumbs,” especially if you do not prefer the toasted version. Those tempura flakes add empty calories and extra oil, making your sushi way less healthy than you think. It's the same trick used in fast food—crunch equals cravings, and cravings equal more unnecessary bites.
9. Spider Roll
Remember when sushi felt like an exotic, delicate treat? The Spider Roll takes that idea and tosses it into a deep fryer. Sure, it’s crispy, flavorful, and fun, but some say it covers up the natural taste of seafood with grease. In this case, you’d feel that simplicity really is better.
Prayitno / Thank you for (12 millions +) view from Los Angeles, USA on Wikimedia
10. Eel Roll (Unagi Roll)
Eel itself is nutritious. However, the thick, sticky sauce poured over it is anything but. That dark, glossy glaze? It's loaded with sugar and sodium, which can turn a protein-rich ingredient into a guilty pleasure. If the sauce weren't drowning the fish, the roll might actually make the "healthy” list.
Alpha from Melbourne, Australia on Wikimedia
Now that we have covered the ones to avoid, let’s move on to 10 sushi rolls that actually deserve a spot on your plate.
1. Salmon Avocado Roll
Loaded with omega-3s, salmon keeps your brain sharp and your heart in great shape. Avocados contain monounsaturated fats, which help reduce bad cholesterol. Together, they make a roll that is both flavorful and nutrient-dense. Unlike fried options, this one keeps the focus on quality ingredients.
David Foodphototasty on Unsplash
2. Tuna Roll
No gimmicks, no unnecessary extras—just lean tuna wrapped in rice and seaweed. If you like sushi that lets the fish shine, go for the tuna roll. It is light, satisfying, and easy to enjoy without worrying about hidden calories or sauces sneaking in.
3. Cucumber Roll (Kappa Maki)
For a sushi lover wanting something light but still satisfying, this roll is a great choice. At around 140 calories per roll, the cucumber roll is one of the lowest-calorie options on the sushi menu. Cucumber adds hydration and fiber while keeping things crisp and refreshing.
Photograph by Mike Peel (www.mikepeel.net). on Wikimedia
4. Sashimi
Call it cheating, but sashimi deserves a mention. It skips the rice, sauces, and extras, leaving you with pure, high-protein fish. If you are trying to eat clean but still want sushi, why complicate things? Just go straight to the good part.
5. Vegetable Roll
Who said that sushi requires seafood? This veg roll keeps things fresh without any fishy business. Avocado, cucumber, and carrots pull their weight without needing sauces to do the work. Sometimes, the best flavors come from the ones that do not need extra attention.
6. Brown Rice Sushi Rolls
Although white rice might be the classic, brown rice brings something special to the table. Nutty, chewy, and packed with flavor—what’s not to love? Plus, it feels heartier and more filling. It is the kind of roll that makes you slow down and appreciate each bite rather than rushing to the next.
How to make a sushi - Brown rice sushi by DCFitnessProgram
7. Hand Rolls (Temaki)
There is something deeply satisfying about holding a hand roll. The crisp nori, the fresh seafood, and the way it all comes together in a perfect cone. Without excess rice or heavy sauces, each bite feels intentional—flavorful, balanced, and exactly as it should be.
8. Seaweed Salad Rolls (Wakame Maki)
It may not be the most popular roll, but it deserves more love. Wakame is packed with vitamins, minerals, and antioxidants. So, it’s basically a superfood wrapped in seaweed. Think of it as sushi’s version of a green smoothie, only way more fun to eat.
Alpha from Melbourne, Australia on Wikimedia
9. Yellowtail Scallion Roll
Your brain craves contrast, and this one delivers. The buttery richness of yellowtail meets the sharp bite of scallion, keeping every bite exciting. Unlike overly sauced rolls that dull your taste buds, this roll keeps things lively and can make you want to go back for more.
10. Mackerel (Saba) Roll
Some sushi trends come and go, but classics like Mackerel always have a place on the table. It has been a sushi staple for generations, and for good reason. Mackerel’s deep, rich flavor and nutrient-packed profile make it a roll that feels both timeless and satisfying.
