Healthier Dining Out: 10 High Calorie Japanese Dishes to Avoid, Plus Healthier Alternatives
Morgan Medeiros MSc
June 23, 2018

Japanese Food Dishes to AvoidOnce a rarity, Japanese cuisine has exploded in popularity in recent years, with everything from traditional sushi to fusion cuisine and ramen taking over the dining scene.

If you’re hoping to eat a little healthier at your next venture out, we’ve ranked some popular dishes for calorie content, plus offered some healthier options below! This way, you’ll know which dishes to choose and which Japanese dishes to avoid.

High Calorie Japanese Dishes to Avoid

10. Rainbow Roll: 430 Calories, 1g saturated fat, 30% max rec sodium

9. Las Vegas Roll: 560 Calories, 8g saturated fat, 33% max rec sodium

8. Dragon Roll: 570 Calories, 4g saturated fat, 66% max rec sodium

7. Shrimp Tempura Roll: 580 Calories, 4g saturated fat, 63% max rec sodium

6. Tempura Veggies: 680 Calories, 6g saturated fat, 48% max rec sodium

5. Chicken Teriyaki (w/rice): 790 Calories, 5g saturated fat, 64% max rec sodium

4. Chicken Yakisoba: 860 Calories, 3g saturated fat, 46% max rec sodium

3. Sushi Roll, Baked with Cream Cheese Sauce: 100 Calories, 10g saturated fat, 63% max rec sodium

2. Fresh Ramen: 1290 Calories, 7g saturated fat, 3+ day’s worth sodium

1. Chicken Katsu (w/rice): 1811 Calories, 25g saturated fat, 37% max rec sodium

Healthier Alternatives

1. Nigiri, 6 Pieces: 330 Calories, 3g saturated fat, 18% max rec sodium
2. Sashimi, 9 Pieces: 315 Calories, 0g saturated fat, 2% max rec sodium
3. Spicy Tuna Roll: 300 Calories, 1g saturated fat, 29% max rec sodium

Morgan Medeiros is a certified nutritionist, holding a both a Bachelor and Master’s Degree in Clinical Nutrition. Morgan completed her undergraduate education at Central Washington University, and her graduate education at Northeastern University. During her time as a graduate student, Morgan focused her area of expertise in health education, weight management, and behavioral change. Morgan has experience working in areas of nutritional neuroscience and disease prevention, obesity prevention, and weight loss. Morgan also works in areas of nutritional analysis and menu labeling for restaurants, where she is able to creatively bridge her interest in food culture and health education. In her free time, Morgan enjoys traveling, reading, writing, running, and spending time with her family and friends (including- most importantly- her dog, Clyde).

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