Low Carb Sushi Rolls with Cauliflower - Recipe - Diet Doctor (2024)

FAQs

Can I have sushi on a low carb diet? ›

Best Low Carb Sushi Options

Instead, they're plain raw fish, such as mackerel, tuna, and salmon, cut into bite-sized pieces. Simply dip the fish into soy sauce, and you have yourself a tasty zero-carb but high-protein meal.

cauliflower rice can be used as a substitute. Finely grate or pulse cauliflower florets in a food processor to create a rice-like texture. Sauté or steam the cauliflower rice briefly until it becomes tender, and then let it cool before using it in sushi rolls.

Sushi, California roll (7 piece) contains 18.7g total carbs, 14g net carbs, 6.5g fat, 7.9g protein, and 159 calories.

Sushi is a nutritious dish with many health benefits due to its ingredients. It incorporates carbohydrates, lean protein, and fat. Sushi's low calorie count makes it suitable as a weight-loss-friendly dish. There are many types of sushi, some with more additives that may be unhealthy, such as deep-fried ingredients.

Sansai Japanese Grill Sushi California Roll (6 Pcs) (1 serving) contains 29g total carbs, 27g net carbs, 8g fat, 6g protein, and 170 calories.

The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.

Sashimi, vegetable rolls, salmon and avocado rolls, and rainbow rolls are just a few examples of healthy sushi options.

Request no rice or a rice substitute: When ordering at a sushi restaurant, ask for no rice or a low-carb substitute like cucumber or soy paper. Order sashimi or nigiri: These options are lower in carbs than traditional sushi rolls since they contain less or no rice.

Cauliflower Rice

You can also try cabbage rice, broccoli rice, and zucchini rice to similar effect. Look for these veggies already “riced” in the produce section or easily dice them into rice-sized bits yourself with a food processor.

What is a good substitute for rice in sushi rolls? ›

1. Short-Grain White Rice. When you're out of sushi rice, short-grain white rice is your go-to substitute. Its small grains become sticky and clump together when cooked, closely mimicking the texture of sushi rice.

Cauliflower is the ultimate low carb vegetable — and yes, cauliflower is keto! One cup of florets has 5.3 grams of net carbs. You can replace so many starchy foods with cauliflower, especially potatoes, rice and savory baked goods. (See the other veggies you can eat on keto in the low carb food list.)

Vegetable Roll Calories and Macros

Vegetable sushi can be made with a broad range of ingredients, and the varying sizes also make it difficult to give this food a specific calorie total. In the vegetable roll above, you'll get 224 calories, 5 grams of fat, 43 grams of carbs and 4 grams of protein.

Sushi On The Roll California Combo Roll Sushi (8 pieces) contains 45g total carbs, 44g net carbs, 4.2g fat, 12g protein, and 268 calories.

A standard serving (6 pieces) of sushi rolls typically contains around 20-30 grams of carbohydrates. Sashimi (sliced raw fish) does not contain any carbohydrates. A serving of steamed rice used to make sushi rolls contains about 45 grams of carbohydrates.

For the lowest calorie options, choose tuna, yellow tail, shrimp (not tempura) or salmon rolls. Order steamed, grilled or raw. Ask for brown rice sushi instead of regular white rice. Brown rice is loaded with fiber for the maintenance of healthy digestion.

The rice, which is the main ingredient, is prepared with vinegar, salt, and often added sugar. That's why sushi can be such a challenge for people with diabetes. Rice is a food with a lot of carbs and can cause glucose levels to spike, or create a roller coaster with unpredictable swings in your glucose levels.

The rice in sushi provides complex carbohydrates as well, which is great for energy and won't raise your blood sugar as much in sushi because it's combined with protein and fat. But that rice does add calories to the dish.