Is Sushi Keto-Friendly and Low-Carb Sushi Rolls
on Feb 23, 2023
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Is Sushi Keto? How many carbs are there in sushi? While on a ketogenic diet, you are often wondering if certain foods are acceptable or not. Should you avoid sushi altogether or can enjoy it without any worries? In this post, you will get all the answers.
Most common types of sushi containing rice are not keto as rice is too high in carbs for keto! However, you can make modifications by removing the rice and making your own no-rice low-carb sushi rolls.
Be careful though, there are other ingredients that have hidden carbs in them, such as imitation crab or sweet potatoes!
Read on to find a reference guide to help you make keto, low-carb sushi rolls.
Is Sushi Keto?
Unfortunately, most types of sushi are NOT keto-friendly. One piece of salmon roll sushi has about 9 grams of net carbs, which mainly comes from the rice!
While you cannot eat most types of sushi due to rice, you will find that sashimi is lower on the carb count scale because it contains mainly fish or seafood.
Seafood such as salmon and other fish is not only nutritious but is a great source of Omega 3’s. So opt for sashimi that doesn’t contain rice.
How Many Carbs In Sushi Rice?
Sushi rice is typically seasoned with rice vinegar and sugar, making it unacceptable on keto. Just one cup of sushi rice has a total of 36.5 grams total carbs and 34.8 grams of net carbs.
The following chart summarizes how many carbs are in sushi and sushi rice:
| Serving Size | Average Total Carbs | Average Net Carbs |
| 6 pieces of regular sushi roll | 28g | 26g |
| 6 pieces of California roll | 33g | 31g |
| 1 cup cooked sushi rice | 37g | 35g |
Sushi Ingredients to Avoid
You’ll need to avoid the following ingredients
- Rice: As previously noted, white rice contains a high amount of carbs and sugar, so you should not avoid sushi with white rice or brown rice.
- Imitation crab meat: Made from fish that is turned into paste, imitation crab meat is high in carbs and has to be scratched off your list of keto-friendly sushi!
- Tempura: Made from flour, tempura is also high in carbs.
- Eel: Another one to take off your list is the eel. This fish is typically paired with a sugary sauce making it high in carbs as well.
- Teriyaki sauce: Sometimes used as a topping or a dipping sauce, Teriyaki is high in carbs and sugar. Avoid this tasty sauce altogether.
- Other sauces: The best practice here is to ask what’s in the sauce, but if you don’t know then avoid any sauces to eliminate the chances of consuming too many carbs.
What Types of Sushi Are Keto-Friendly?
- Sashimi: This sushi is made with plain sliced fish or other seafood, giving this a total of 0 grams of carbs both net and total, so enjoy!
- Naruto: Ditch the rice sushi and opt for Naruto! This one is keto-friendly because it uses rolled cucumbers which are low in calories and high in fiber.
Best Low-Carb Options At Sushi Restaurants
Below you will find some tips on what to order at a sushi restaurant while on keto.
Proteins
- Opt for seafood such as salmon and shrimp. Make sure they are not breaded or with any sauce. Note that imitation crab is not a keto-friendly option.
- Eggs
- Grilled beef or chicken
- Edamame
Vegetables (Not Tempura Vegetables)
Toppings
- Fish roe
- Seaweed (nori)
- Sesame seeds
Keto Sushi FAQ
Is Imitation Crab Keto?
No, imitation crab is not keto-friendly. There are about 15 grams of net carbs in each serving of imitation crab.
Are Nori Seaweed Wrappers Keto Friendly?
Derived from algae, nori seaweed wrappers are keto-friendly.
Are Soy Wrappers Keto Friendly?
Similar to nori wrappers, soy wrappers are keto-friendly and have about 1 gram of net carbs per sheet. The difference here is that they are not as sturdy, making them a little harder to work with.
How Many Carbs In One Piece Of Sushi?
Depending on the types of sushi roll, the carb accounts are different. For example, one piece of spicy salmon roll sushi has about 9 grams of net carbs.
How Many Carbs In California Roll Sushi?
In a 6-piece California roll, there are 33.1 grams of total carbs and 31.3 grams of net carbs.
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Keto-Friendly Sushi Recipe
Ingredients
- 3 cups cauliflower rice, store bought or homemade
- ¼ cup grated parmesan, or a mild hard cheese or cream cheese
- 8 ounces sushi-grade salmon
- 1 avocado, sliced
- 1 small carrot
- 3 sheets nori seaweed
- optional sesame seeds
For Serving
- wasabi paste
- soy sauce
Instructions
- Cook the cauliflower rice for several minutes until tender by steaming or boiling (pulverize your own cauliflower in a food processor or use store bought). Drain completely.
- Mix the grated cheese with the hot cauliflower rice to make it slightly sticky like regular rice.
- Cut the salmon into strips approximately ¼-inch thick.
- Lay out the bamboo mat with an optional piece of plastic wrap on top
- Cut off 1/3 of the nori seaweed sheet using kitchen scissors. Then place the remaining nori sheet towards the bottom of the mat, shining side facing down.
- Take 1 cup of cauliflower rice mixture and evenly spread over nori while leaving 1/2 inch at the top of the sheet.
- Place salmon, carrots, and avocado slices on top. Make sure not to add too much filling or your roll won’t seal properly.
- Place the thumbs underneath the bamboo mat and lift the edge up and over the filling.
- Roll the bamboo mat away from you and press the cauliflower rice and filling together. Use the bamboo mat to continue rolling until reaching the blank nori on the edge.
- Peeling the mat back away as you continue to roll, so that the nori can be rolled into a cylinder. Press the mat gently so that the roll won’t fall apart when you cut it.
- Place the roll on a cutting board and use a long sharp knife to cut off the edges on each side. Then cut each roll into 6-8 pieces. Serve with optional soy sauce and wasabi.
Nutrition
Nutrition information provided is an estimate only and will vary based on ingredient brands and cooking methods used.
