These chocolate-covered almond-coconut bars are an indulgent treat without refined sugar and they’re super easy to make.

The post Chocolate Covered Almond-Coconut Bars appeared first on MyFitnessPal Blog.

Sushi is one of those meals that can feel light and fresh, but what you order makes a big difference. Not sure if your sushi order is as healthy as it feels? MyFitnessPal registered dietitian Joanna Gregg breaks it all down — from what makes some rolls more balanced to what can add extra calories or sodium.

So, Is Sushi Healthy?

Yes, sushi can be a healthy choice, but there is no one answer for every roll. It depends on what is in your order, how much you eat, and what the rest of your day looks like.

“I like to remind people that sushi is not one single food. It is a category, so what you order makes a big difference,” Gregg says.

At its simplest, sushi might include fish or shellfish, rice, seaweed, and vegetables. Seafood is one of the clearest nutrition benefits. It can provide omega-3 fats, protein, vitamin B12, vitamin D, selenium, iron, iodine, and choline. (1)

But not every sushi order is built the same way. Some rolls are simple and fish-forward. Others include fried toppings, cream cheese, sweet or salty sauces, or add-ons that can shift the calorie, sodium, or fat content considerably.

A simple roll and a specialty roll can both fit into a balanced eating pattern,” Gregg says. “The difference is that the two may play different roles in the meal — one might be a lighter choice, while another might be the main event.”

That is why the best sushi order depends on what you want from the meal. If you want more protein, you might start with a roll that includes fish or shellfish. If you want more vegetables, you might add a cucumber roll, vegetable roll, or salad. If you want the saucy specialty roll, you can enjoy it and keep the rest of the order simple.

Rather than thinking of sushi as healthy or unhealthy, it helps to focus on the details — the roll, the serving size, the sauces, and how the meal fits into your day.

What’s Usually in Sushi?

Most sushi rolls include a few basic parts:

●     Rice

●     Nori, or seaweed

●     Fish, shellfish, imitation crab, egg, tofu, or vegetables

●     Fillings like avocado, cucumber, or cream cheese

●     Toppings or sauces like sesame seeds, spicy mayo, eel sauce, soy sauce, or teriyaki sauce

This is why calories in sushi can be hard to estimate without a clear source. A “California roll” from one restaurant may look nothing like one from another–one may be 4 pieces, another may be 10, and the rice, avocado, or crab mixture may differ too.

For specific restaurant or grocery-store sushi rolls, the most useful approach is to check the official nutrition guide for that exact item and serving size.

Calories in Sushi Rolls: 10 Popular Examples

Here’s a simpler way to look at sushi roll calories before you order.

The chart below uses official nutrition examples from AFC Sushi, Kura Sushi, and P.F. Chang’s. These numbers should not be treated as universal values for every sushi restaurant. They are examples tied to a specific source, roll, and serving size.

Sushi roll	Official example used	Serving size	Calories	Helpful context
California roll	AFC California Roll 10pc	1 package, 229 g	310	AFC lists this roll with 8 g protein and 670 mg sodium. (2)
Spicy tuna roll	AFC Spicy Roll – Tuna 10pc	1 package, 229 g	340	AFC lists this roll with 15 g protein and 710 mg sodium. (2)
Shrimp tempura roll	AFC Crunchy Shrimp Tempura Roll 10pc	1 package, 286 g	580	AFC lists this roll with 930 mg sodium. (2)
Rainbow roll	AFC Rainbow Roll – Albacore, Salmon, Tuna 10pc	1 package, 297 g	440	AFC lists this fish-forward roll with 23 g protein. (2)
Dragon roll	AFC Dragon Roll 10pc	1 package, 300 g	480	AFC lists this specialty roll with 65 g carbs and 760 mg sodium. (2)
Philadelphia roll	Kura Philadelphia Roll	3 pieces	140	Kura describes this roll as shrimp mayo, avocado, cream cheese, and salmon. (3)
Tuna roll / Tekka maki	Kura Tekka Maki	4 pieces	100	Kura describes this as fresh tuna with rice and seaweed. (3)
Spicy salmon roll	AFC Spicy Roll – Salmon 10pc	1 package, 229 g	380	AFC lists this roll with 13 g protein and 580 mg sodium. (2)
Cucumber roll / Kappa maki	Kura Kappa Maki	4 pieces	90	Kura describes this as cucumber with rice and seaweed. (3)
Dynamite roll	P.F. Chang’s Dynamite Roll	1 serving	780	P.F. Chang’s lists this roll with 19 g protein and 2,630 mg sodium. (4)

The big takeaway: serving size matters. A 4-piece restaurant roll and a 10-piece grocery-store package are not the same thing. (2, 3)

This is also why California roll calories can look different depending on where you check. AFC lists a 10-piece California Roll at 310 calories, Kura lists a 4-piece Snow Crab California Roll at 170 calories, and P.F. Chang’s lists its California Roll at 400 calories per serving. (2, 3, 4)

What Can Make Sushi Less Balanced?

Sushi can become higher in calories, sodium, or fat when it includes more add-ons.

The biggest contributors are:

●     Tempura or crunchy toppings

●     Cream cheese

●     Spicy mayo

●     Eel sauce

●     Teriyaki sauce

●     Extra soy sauce

●     Large specialty rolls

That does not mean you need to avoid those ingredients. It just means they may make the meal more about crunch, sauce, or portion size than protein, vegetables, or staying power.

“Think of tempura, cream cheese, and sauces as flavor choices, not nutrition deal-breakers. The key is deciding whether they are the main focus of your meal, then balancing the rest of the order around them,” Gregg says.

For example, if you really want a crunchy specialty roll, enjoy it. You might pair it with something on the lighter side, like sashimi, nigiri, edamame, a cucumber roll, or a salad. If you want a saucy roll, you might use less soy sauce on the side.

Here’s a quick overview of what some add-ons can contribute to your sushi order:

Add-on	Serving size	Calories	Sodium	Note
Regular soy sauce	1 tablespoon	10	960 mg	Kikkoman regular soy sauce lists 960 mg sodium per tablespoon. (6)
Less-sodium soy sauce	1 tablespoon	10	590 mg	Kikkoman less-sodium soy sauce lists 590 mg sodium per tablespoon. (7)
Teriyaki marinade and sauce	1 tablespoon	20	580 mg	Kikkoman teriyaki marinade and sauce lists 3 grams of added sugar per tablespoon. (8)
Unagi/eel sauce	1 tablespoon	40	710 mg	Kikkoman Unagi Sushi Sauce lists 8 grams of added sugar per tablespoon. (9)
Sriracha hot chili sauce	1 tablespoon	5	85 mg	Kikkoman Gluten-Free Sriracha Hot Chili Sauce lists 85 mg sodium per tablespoon. (10)

One tablespoon of regular soy sauce adds 960 milligrams of sodium — about 42% of the FDA Daily Value — so dipping lightly rather than soaking each piece is an easy way to keep sodium in check. (5, 6)

If you track meals in MyFitnessPal, logging your usual sushi order can help you compare calories, protein, carbs, fat, and sodium across different rolls. That can make it easier to spot simple changes, like choosing less soy sauce or pairing a specialty roll with something lighter.

A Quick Note on Sushi Safety

Raw seafood carries some food safety considerations worth knowing . FDA  guidance advises people at greater risk of foodborne illness— including pregnant people, older adults, young children, and those who are immunocompromised —  to avoid raw fish, partially cooked seafood, and raw shellfish. (11)

The FDA and EPA recommend that pregnant and breastfeeding people eat 8 to 12 ounces per week of a variety of lower-mercury seafood choices. (1)

If you are pregnant, breastfeeding, immunocompromised, or managing a medical condition, ask your healthcare team what types of sushi are safest for you.

Frequently Asked Questions (FAQs)

• How many calories are in a sushi roll?

It depends on the roll, serving size, and ingredients. In the examples above, Kura’s Tekka Maki is listed at 100 calories for 4 pieces, AFC’s Spicy Roll – Tuna is listed at 340 calories per 10-piece package, and P.F. Chang’s Dynamite Roll is listed at 780 calories per serving. (2, 3, 4)

• Is sushi high in carbs?

Many sushi rolls include rice, which means carbs are part of most orders. AFC lists its California Roll at 58 grams of carbs per 10-piece package and its Dragon Roll at 65 grams of carbs per 10-piece package— similar to a serving of pasta or rice. (2)

• Is sushi high in sodium?

It can be, especially when the order includes soy sauce or saucy specialty rolls. One tablespoon of Kikkoman regular soy sauce has 960 milligrams of sodium, and the FDA Daily Value for sodium is 2,300 milligrams. (5, 6)

• How many calories are in a California roll?

California roll calories vary by restaurant and serving size. AFC lists its 10-piece California Roll at 310 calories, Kura lists its 4-piece Snow Crab California Roll at 170 calories, and P.F. Chang’s lists its California Roll at 400 calories per serving. (2, 3, 4)

• Is sushi safe during pregnancy?

It depends on the type of sushi and how it is prepared. The FDA and EPA recommend that pregnant and breastfeeding women eat 8 to 12 ounces per week of a variety of lower-mercury seafood choices, and FDA food-safety guidance advises avoiding raw fish, partially cooked seafood, and raw shellfish. (1, 11)

Bottom Line

Sushi can be a healthy, satisfying option. Calories are useful to know, but they are not the whole story. Protein, sodium, sauces, portion size, and personal preference all matter too. A tuna roll, vegetable roll, California roll, or specialty roll can all fit depending on your goals.

Logging your sushi meal in MyFitnessPal can help you spot what you may want to adjust, whether that means adding more protein, choosing a lighter roll, using less soy sauce, or keeping your order exactly as it is.

You can also check the MyFitnessPal Community for real-life sushi orders and ideas from other members.

The post Is Sushi Healthy? A Simple Sushi Nutrition Guide appeared first on MyFitnessPal Blog.

Naturally sweet from sweet potato and beet, this savory hash is a serious upgrade from your usual breakfast routine.

The post Sweet Potato Beet Hash With Eggs appeared first on MyFitnessPal Blog.

Sushi is one of those meals that can feel light and fresh, but what you order makes a big difference. Not sure if your sushi order is as healthy as it feels? MyFitnessPal registered dietitian Joanna Gregg breaks it all down — from what makes some rolls more balanced to what can add extra calories or sodium.

So, Is Sushi Healthy?

Yes, sushi can be a healthy choice, but there is no one answer for every roll. It depends on what is in your order, how much you eat, and what the rest of your day looks like.

“I like to remind people that sushi is not one single food. It is a category, so what you order makes a big difference,” Gregg says.

At its simplest, sushi might include fish or shellfish, rice, seaweed, and vegetables. Seafood is one of the clearest nutrition benefits. It can provide omega-3 fats, protein, vitamin B12, vitamin D, selenium, iron, iodine, and choline. (1)

But not every sushi order is built the same way. Some rolls are simple and fish-forward. Others include fried toppings, cream cheese, sweet or salty sauces, or add-ons that can shift the calorie, sodium, or fat content considerably.

A simple roll and a specialty roll can both fit into a balanced eating pattern,” Gregg says. “The difference is that the two may play different roles in the meal — one might be a lighter choice, while another might be the main event.”

That is why the best sushi order depends on what you want from the meal. If you want more protein, you might start with a roll that includes fish or shellfish. If you want more vegetables, you might add a cucumber roll, vegetable roll, or salad. If you want the saucy specialty roll, you can enjoy it and keep the rest of the order simple.

Rather than thinking of sushi as healthy or unhealthy, it helps to focus on the details — the roll, the serving size, the sauces, and how the meal fits into your day.

What’s Usually in Sushi?

Most sushi rolls include a few basic parts:

●     Rice

●     Nori, or seaweed

●     Fish, shellfish, imitation crab, egg, tofu, or vegetables

●     Fillings like avocado, cucumber, or cream cheese

●     Toppings or sauces like sesame seeds, spicy mayo, eel sauce, soy sauce, or teriyaki sauce

This is why calories in sushi can be hard to estimate without a clear source. A “California roll” from one restaurant may look nothing like one from another–one may be 4 pieces, another may be 10, and the rice, avocado, or crab mixture may differ too.

For specific restaurant or grocery-store sushi rolls, the most useful approach is to check the official nutrition guide for that exact item and serving size.

Calories in Sushi Rolls: 10 Popular Examples

Here’s a simpler way to look at sushi roll calories before you order.

The chart below uses official nutrition examples from AFC Sushi, Kura Sushi, and P.F. Chang’s. These numbers should not be treated as universal values for every sushi restaurant. They are examples tied to a specific source, roll, and serving size.

Sushi roll	Official example used	Serving size	Calories	Helpful context
California roll	AFC California Roll 10pc	1 package, 229 g	310	AFC lists this roll with 8 g protein and 670 mg sodium. (2)
Spicy tuna roll	AFC Spicy Roll – Tuna 10pc	1 package, 229 g	340	AFC lists this roll with 15 g protein and 710 mg sodium. (2)
Shrimp tempura roll	AFC Crunchy Shrimp Tempura Roll 10pc	1 package, 286 g	580	AFC lists this roll with 930 mg sodium. (2)
Rainbow roll	AFC Rainbow Roll – Albacore, Salmon, Tuna 10pc	1 package, 297 g	440	AFC lists this fish-forward roll with 23 g protein. (2)
Dragon roll	AFC Dragon Roll 10pc	1 package, 300 g	480	AFC lists this specialty roll with 65 g carbs and 760 mg sodium. (2)
Philadelphia roll	Kura Philadelphia Roll	3 pieces	140	Kura describes this roll as shrimp mayo, avocado, cream cheese, and salmon. (3)
Tuna roll / Tekka maki	Kura Tekka Maki	4 pieces	100	Kura describes this as fresh tuna with rice and seaweed. (3)
Spicy salmon roll	AFC Spicy Roll – Salmon 10pc	1 package, 229 g	380	AFC lists this roll with 13 g protein and 580 mg sodium. (2)
Cucumber roll / Kappa maki	Kura Kappa Maki	4 pieces	90	Kura describes this as cucumber with rice and seaweed. (3)
Dynamite roll	P.F. Chang’s Dynamite Roll	1 serving	780	P.F. Chang’s lists this roll with 19 g protein and 2,630 mg sodium. (4)

The big takeaway: serving size matters. A 4-piece restaurant roll and a 10-piece grocery-store package are not the same thing. (2, 3)

This is also why California roll calories can look different depending on where you check. AFC lists a 10-piece California Roll at 310 calories, Kura lists a 4-piece Snow Crab California Roll at 170 calories, and P.F. Chang’s lists its California Roll at 400 calories per serving. (2, 3, 4)

What Can Make Sushi Less Balanced?

Sushi can become higher in calories, sodium, or fat when it includes more add-ons.

The biggest contributors are:

●     Tempura or crunchy toppings

●     Cream cheese

●     Spicy mayo

●     Eel sauce

●     Teriyaki sauce

●     Extra soy sauce

●     Large specialty rolls

That does not mean you need to avoid those ingredients. It just means they may make the meal more about crunch, sauce, or portion size than protein, vegetables, or staying power.

“Think of tempura, cream cheese, and sauces as flavor choices, not nutrition deal-breakers. The key is deciding whether they are the main focus of your meal, then balancing the rest of the order around them,” Gregg says.

For example, if you really want a crunchy specialty roll, enjoy it. You might pair it with something on the lighter side, like sashimi, nigiri, edamame, a cucumber roll, or a salad. If you want a saucy roll, you might use less soy sauce on the side.

Here’s a quick overview of what some add-ons can contribute to your sushi order:

Add-on	Serving size	Calories	Sodium	Note
Regular soy sauce	1 tablespoon	10	960 mg	Kikkoman regular soy sauce lists 960 mg sodium per tablespoon. (6)
Less-sodium soy sauce	1 tablespoon	10	590 mg	Kikkoman less-sodium soy sauce lists 590 mg sodium per tablespoon. (7)
Teriyaki marinade and sauce	1 tablespoon	20	580 mg	Kikkoman teriyaki marinade and sauce lists 3 grams of added sugar per tablespoon. (8)
Unagi/eel sauce	1 tablespoon	40	710 mg	Kikkoman Unagi Sushi Sauce lists 8 grams of added sugar per tablespoon. (9)
Sriracha hot chili sauce	1 tablespoon	5	85 mg	Kikkoman Gluten-Free Sriracha Hot Chili Sauce lists 85 mg sodium per tablespoon. (10)

One tablespoon of regular soy sauce adds 960 milligrams of sodium — about 42% of the FDA Daily Value — so dipping lightly rather than soaking each piece is an easy way to keep sodium in check. (5, 6)

If you track meals in MyFitnessPal, logging your usual sushi order can help you compare calories, protein, carbs, fat, and sodium across different rolls. That can make it easier to spot simple changes, like choosing less soy sauce or pairing a specialty roll with something lighter.

A Quick Note on Sushi Safety

Raw seafood carries some food safety considerations worth knowing . FDA  guidance advises people at greater risk of foodborne illness— including pregnant people, older adults, young children, and those who are immunocompromised —  to avoid raw fish, partially cooked seafood, and raw shellfish. (11)

The FDA and EPA recommend that pregnant and breastfeeding people eat 8 to 12 ounces per week of a variety of lower-mercury seafood choices. (1)

If you are pregnant, breastfeeding, immunocompromised, or managing a medical condition, ask your healthcare team what types of sushi are safest for you.

Frequently Asked Questions (FAQs)

• How many calories are in a sushi roll?

It depends on the roll, serving size, and ingredients. In the examples above, Kura’s Tekka Maki is listed at 100 calories for 4 pieces, AFC’s Spicy Roll – Tuna is listed at 340 calories per 10-piece package, and P.F. Chang’s Dynamite Roll is listed at 780 calories per serving. (2, 3, 4)

• Is sushi high in carbs?

Many sushi rolls include rice, which means carbs are part of most orders. AFC lists its California Roll at 58 grams of carbs per 10-piece package and its Dragon Roll at 65 grams of carbs per 10-piece package— similar to a serving of pasta or rice. (2)

• Is sushi high in sodium?

It can be, especially when the order includes soy sauce or saucy specialty rolls. One tablespoon of Kikkoman regular soy sauce has 960 milligrams of sodium, and the FDA Daily Value for sodium is 2,300 milligrams. (5, 6)

• How many calories are in a California roll?

California roll calories vary by restaurant and serving size. AFC lists its 10-piece California Roll at 310 calories, Kura lists its 4-piece Snow Crab California Roll at 170 calories, and P.F. Chang’s lists its California Roll at 400 calories per serving. (2, 3, 4)

• Is sushi safe during pregnancy?

It depends on the type of sushi and how it is prepared. The FDA and EPA recommend that pregnant and breastfeeding women eat 8 to 12 ounces per week of a variety of lower-mercury seafood choices, and FDA food-safety guidance advises avoiding raw fish, partially cooked seafood, and raw shellfish. (1, 11)

Bottom Line

Sushi can be a healthy, satisfying option. Calories are useful to know, but they are not the whole story. Protein, sodium, sauces, portion size, and personal preference all matter too. A tuna roll, vegetable roll, California roll, or specialty roll can all fit depending on your goals.

Logging your sushi meal in MyFitnessPal can help you spot what you may want to adjust, whether that means adding more protein, choosing a lighter roll, using less soy sauce, or keeping your order exactly as it is.

You can also check the MyFitnessPal Community for real-life sushi orders and ideas from other members.

The post Is Sushi Healthy? A Simple Sushi Nutrition Guide appeared first on MyFitnessPal Blog.

In this vegetarian version we substitute tofu for the traditional pork, up the veggies, and wrap the goodness in large lettuce leaves.

The post Moo Shu Tofu Lettuce Wraps appeared first on MyFitnessPal Blog.

Sushi is one of those meals that can feel light and fresh, but what you order makes a big difference. Not sure if your sushi order is as healthy as it feels? MyFitnessPal registered dietitian Joanna Gregg breaks it all down — from what makes some rolls more balanced to what can add extra calories or sodium.

So, Is Sushi Healthy?

Yes, sushi can be a healthy choice, but there is no one answer for every roll. It depends on what is in your order, how much you eat, and what the rest of your day looks like.

“I like to remind people that sushi is not one single food. It is a category, so what you order makes a big difference,” Gregg says.

At its simplest, sushi might include fish or shellfish, rice, seaweed, and vegetables. Seafood is one of the clearest nutrition benefits. It can provide omega-3 fats, protein, vitamin B12, vitamin D, selenium, iron, iodine, and choline. (1)

But not every sushi order is built the same way. Some rolls are simple and fish-forward. Others include fried toppings, cream cheese, sweet or salty sauces, or add-ons that can shift the calorie, sodium, or fat content considerably.

A simple roll and a specialty roll can both fit into a balanced eating pattern,” Gregg says. “The difference is that the two may play different roles in the meal — one might be a lighter choice, while another might be the main event.”

That is why the best sushi order depends on what you want from the meal. If you want more protein, you might start with a roll that includes fish or shellfish. If you want more vegetables, you might add a cucumber roll, vegetable roll, or salad. If you want the saucy specialty roll, you can enjoy it and keep the rest of the order simple.

Rather than thinking of sushi as healthy or unhealthy, it helps to focus on the details — the roll, the serving size, the sauces, and how the meal fits into your day.

What’s Usually in Sushi?

Most sushi rolls include a few basic parts:

●     Rice

●     Nori, or seaweed

●     Fish, shellfish, imitation crab, egg, tofu, or vegetables

●     Fillings like avocado, cucumber, or cream cheese

●     Toppings or sauces like sesame seeds, spicy mayo, eel sauce, soy sauce, or teriyaki sauce

This is why calories in sushi can be hard to estimate without a clear source. A “California roll” from one restaurant may look nothing like one from another–one may be 4 pieces, another may be 10, and the rice, avocado, or crab mixture may differ too.

For specific restaurant or grocery-store sushi rolls, the most useful approach is to check the official nutrition guide for that exact item and serving size.

Calories in Sushi Rolls: 10 Popular Examples

Here’s a simpler way to look at sushi roll calories before you order.

The chart below uses official nutrition examples from AFC Sushi, Kura Sushi, and P.F. Chang’s. These numbers should not be treated as universal values for every sushi restaurant. They are examples tied to a specific source, roll, and serving size.

Sushi roll	Official example used	Serving size	Calories	Helpful context
California roll	AFC California Roll 10pc	1 package, 229 g	310	AFC lists this roll with 8 g protein and 670 mg sodium. (2)
Spicy tuna roll	AFC Spicy Roll – Tuna 10pc	1 package, 229 g	340	AFC lists this roll with 15 g protein and 710 mg sodium. (2)
Shrimp tempura roll	AFC Crunchy Shrimp Tempura Roll 10pc	1 package, 286 g	580	AFC lists this roll with 930 mg sodium. (2)
Rainbow roll	AFC Rainbow Roll – Albacore, Salmon, Tuna 10pc	1 package, 297 g	440	AFC lists this fish-forward roll with 23 g protein. (2)
Dragon roll	AFC Dragon Roll 10pc	1 package, 300 g	480	AFC lists this specialty roll with 65 g carbs and 760 mg sodium. (2)
Philadelphia roll	Kura Philadelphia Roll	3 pieces	140	Kura describes this roll as shrimp mayo, avocado, cream cheese, and salmon. (3)
Tuna roll / Tekka maki	Kura Tekka Maki	4 pieces	100	Kura describes this as fresh tuna with rice and seaweed. (3)
Spicy salmon roll	AFC Spicy Roll – Salmon 10pc	1 package, 229 g	380	AFC lists this roll with 13 g protein and 580 mg sodium. (2)
Cucumber roll / Kappa maki	Kura Kappa Maki	4 pieces	90	Kura describes this as cucumber with rice and seaweed. (3)
Dynamite roll	P.F. Chang’s Dynamite Roll	1 serving	780	P.F. Chang’s lists this roll with 19 g protein and 2,630 mg sodium. (4)

The big takeaway: serving size matters. A 4-piece restaurant roll and a 10-piece grocery-store package are not the same thing. (2, 3)

This is also why California roll calories can look different depending on where you check. AFC lists a 10-piece California Roll at 310 calories, Kura lists a 4-piece Snow Crab California Roll at 170 calories, and P.F. Chang’s lists its California Roll at 400 calories per serving. (2, 3, 4)

What Can Make Sushi Less Balanced?

Sushi can become higher in calories, sodium, or fat when it includes more add-ons.

The biggest contributors are:

●     Tempura or crunchy toppings

●     Cream cheese

●     Spicy mayo

●     Eel sauce

●     Teriyaki sauce

●     Extra soy sauce

●     Large specialty rolls

That does not mean you need to avoid those ingredients. It just means they may make the meal more about crunch, sauce, or portion size than protein, vegetables, or staying power.

“Think of tempura, cream cheese, and sauces as flavor choices, not nutrition deal-breakers. The key is deciding whether they are the main focus of your meal, then balancing the rest of the order around them,” Gregg says.

For example, if you really want a crunchy specialty roll, enjoy it. You might pair it with something on the lighter side, like sashimi, nigiri, edamame, a cucumber roll, or a salad. If you want a saucy roll, you might use less soy sauce on the side.

Here’s a quick overview of what some add-ons can contribute to your sushi order:

Add-on	Serving size	Calories	Sodium	Note
Regular soy sauce	1 tablespoon	10	960 mg	Kikkoman regular soy sauce lists 960 mg sodium per tablespoon. (6)
Less-sodium soy sauce	1 tablespoon	10	590 mg	Kikkoman less-sodium soy sauce lists 590 mg sodium per tablespoon. (7)
Teriyaki marinade and sauce	1 tablespoon	20	580 mg	Kikkoman teriyaki marinade and sauce lists 3 grams of added sugar per tablespoon. (8)
Unagi/eel sauce	1 tablespoon	40	710 mg	Kikkoman Unagi Sushi Sauce lists 8 grams of added sugar per tablespoon. (9)
Sriracha hot chili sauce	1 tablespoon	5	85 mg	Kikkoman Gluten-Free Sriracha Hot Chili Sauce lists 85 mg sodium per tablespoon. (10)

One tablespoon of regular soy sauce adds 960 milligrams of sodium — about 42% of the FDA Daily Value — so dipping lightly rather than soaking each piece is an easy way to keep sodium in check. (5, 6)

If you track meals in MyFitnessPal, logging your usual sushi order can help you compare calories, protein, carbs, fat, and sodium across different rolls. That can make it easier to spot simple changes, like choosing less soy sauce or pairing a specialty roll with something lighter.

A Quick Note on Sushi Safety

Raw seafood carries some food safety considerations worth knowing . FDA  guidance advises people at greater risk of foodborne illness— including pregnant people, older adults, young children, and those who are immunocompromised —  to avoid raw fish, partially cooked seafood, and raw shellfish. (11)

The FDA and EPA recommend that pregnant and breastfeeding people eat 8 to 12 ounces per week of a variety of lower-mercury seafood choices. (1)

If you are pregnant, breastfeeding, immunocompromised, or managing a medical condition, ask your healthcare team what types of sushi are safest for you.

Frequently Asked Questions (FAQs)

• How many calories are in a sushi roll?

It depends on the roll, serving size, and ingredients. In the examples above, Kura’s Tekka Maki is listed at 100 calories for 4 pieces, AFC’s Spicy Roll – Tuna is listed at 340 calories per 10-piece package, and P.F. Chang’s Dynamite Roll is listed at 780 calories per serving. (2, 3, 4)

• Is sushi high in carbs?

Many sushi rolls include rice, which means carbs are part of most orders. AFC lists its California Roll at 58 grams of carbs per 10-piece package and its Dragon Roll at 65 grams of carbs per 10-piece package— similar to a serving of pasta or rice. (2)

• Is sushi high in sodium?

It can be, especially when the order includes soy sauce or saucy specialty rolls. One tablespoon of Kikkoman regular soy sauce has 960 milligrams of sodium, and the FDA Daily Value for sodium is 2,300 milligrams. (5, 6)

• How many calories are in a California roll?

California roll calories vary by restaurant and serving size. AFC lists its 10-piece California Roll at 310 calories, Kura lists its 4-piece Snow Crab California Roll at 170 calories, and P.F. Chang’s lists its California Roll at 400 calories per serving. (2, 3, 4)

• Is sushi safe during pregnancy?

It depends on the type of sushi and how it is prepared. The FDA and EPA recommend that pregnant and breastfeeding women eat 8 to 12 ounces per week of a variety of lower-mercury seafood choices, and FDA food-safety guidance advises avoiding raw fish, partially cooked seafood, and raw shellfish. (1, 11)

Bottom Line

Sushi can be a healthy, satisfying option. Calories are useful to know, but they are not the whole story. Protein, sodium, sauces, portion size, and personal preference all matter too. A tuna roll, vegetable roll, California roll, or specialty roll can all fit depending on your goals.

Logging your sushi meal in MyFitnessPal can help you spot what you may want to adjust, whether that means adding more protein, choosing a lighter roll, using less soy sauce, or keeping your order exactly as it is.

You can also check the MyFitnessPal Community for real-life sushi orders and ideas from other members.

The post Is Sushi Healthy? A Simple Sushi Nutrition Guide appeared first on MyFitnessPal Blog.

These vegetarian energy bars are crunchy and easy to grab on-the-go. Pack one for an afternoon pick-me-up or fuel up before a workout.

The post No-Bake Date & Oat Bars appeared first on MyFitnessPal Blog.

Sushi is one of those meals that can feel light and fresh, but what you order makes a big difference. Not sure if your sushi order is as healthy as it feels? MyFitnessPal registered dietitian Joanna Gregg breaks it all down — from what makes some rolls more balanced to what can add extra calories or sodium.

So, Is Sushi Healthy?

Yes, sushi can be a healthy choice, but there is no one answer for every roll. It depends on what is in your order, how much you eat, and what the rest of your day looks like.

“I like to remind people that sushi is not one single food. It is a category, so what you order makes a big difference,” Gregg says.

At its simplest, sushi might include fish or shellfish, rice, seaweed, and vegetables. Seafood is one of the clearest nutrition benefits. It can provide omega-3 fats, protein, vitamin B12, vitamin D, selenium, iron, iodine, and choline. (1)

But not every sushi order is built the same way. Some rolls are simple and fish-forward. Others include fried toppings, cream cheese, sweet or salty sauces, or add-ons that can shift the calorie, sodium, or fat content considerably.

A simple roll and a specialty roll can both fit into a balanced eating pattern,” Gregg says. “The difference is that the two may play different roles in the meal — one might be a lighter choice, while another might be the main event.”

That is why the best sushi order depends on what you want from the meal. If you want more protein, you might start with a roll that includes fish or shellfish. If you want more vegetables, you might add a cucumber roll, vegetable roll, or salad. If you want the saucy specialty roll, you can enjoy it and keep the rest of the order simple.

Rather than thinking of sushi as healthy or unhealthy, it helps to focus on the details — the roll, the serving size, the sauces, and how the meal fits into your day.

What’s Usually in Sushi?

Most sushi rolls include a few basic parts:

●     Rice

●     Nori, or seaweed

●     Fish, shellfish, imitation crab, egg, tofu, or vegetables

●     Fillings like avocado, cucumber, or cream cheese

●     Toppings or sauces like sesame seeds, spicy mayo, eel sauce, soy sauce, or teriyaki sauce

This is why calories in sushi can be hard to estimate without a clear source. A “California roll” from one restaurant may look nothing like one from another–one may be 4 pieces, another may be 10, and the rice, avocado, or crab mixture may differ too.

For specific restaurant or grocery-store sushi rolls, the most useful approach is to check the official nutrition guide for that exact item and serving size.

Calories in Sushi Rolls: 10 Popular Examples

Here’s a simpler way to look at sushi roll calories before you order.

The chart below uses official nutrition examples from AFC Sushi, Kura Sushi, and P.F. Chang’s. These numbers should not be treated as universal values for every sushi restaurant. They are examples tied to a specific source, roll, and serving size.

Sushi roll	Official example used	Serving size	Calories	Helpful context
California roll	AFC California Roll 10pc	1 package, 229 g	310	AFC lists this roll with 8 g protein and 670 mg sodium. (2)
Spicy tuna roll	AFC Spicy Roll – Tuna 10pc	1 package, 229 g	340	AFC lists this roll with 15 g protein and 710 mg sodium. (2)
Shrimp tempura roll	AFC Crunchy Shrimp Tempura Roll 10pc	1 package, 286 g	580	AFC lists this roll with 930 mg sodium. (2)
Rainbow roll	AFC Rainbow Roll – Albacore, Salmon, Tuna 10pc	1 package, 297 g	440	AFC lists this fish-forward roll with 23 g protein. (2)
Dragon roll	AFC Dragon Roll 10pc	1 package, 300 g	480	AFC lists this specialty roll with 65 g carbs and 760 mg sodium. (2)
Philadelphia roll	Kura Philadelphia Roll	3 pieces	140	Kura describes this roll as shrimp mayo, avocado, cream cheese, and salmon. (3)
Tuna roll / Tekka maki	Kura Tekka Maki	4 pieces	100	Kura describes this as fresh tuna with rice and seaweed. (3)
Spicy salmon roll	AFC Spicy Roll – Salmon 10pc	1 package, 229 g	380	AFC lists this roll with 13 g protein and 580 mg sodium. (2)
Cucumber roll / Kappa maki	Kura Kappa Maki	4 pieces	90	Kura describes this as cucumber with rice and seaweed. (3)
Dynamite roll	P.F. Chang’s Dynamite Roll	1 serving	780	P.F. Chang’s lists this roll with 19 g protein and 2,630 mg sodium. (4)

The big takeaway: serving size matters. A 4-piece restaurant roll and a 10-piece grocery-store package are not the same thing. (2, 3)

This is also why California roll calories can look different depending on where you check. AFC lists a 10-piece California Roll at 310 calories, Kura lists a 4-piece Snow Crab California Roll at 170 calories, and P.F. Chang’s lists its California Roll at 400 calories per serving. (2, 3, 4)

What Can Make Sushi Less Balanced?

Sushi can become higher in calories, sodium, or fat when it includes more add-ons.

The biggest contributors are:

●     Tempura or crunchy toppings

●     Cream cheese

●     Spicy mayo

●     Eel sauce

●     Teriyaki sauce

●     Extra soy sauce

●     Large specialty rolls

That does not mean you need to avoid those ingredients. It just means they may make the meal more about crunch, sauce, or portion size than protein, vegetables, or staying power.

“Think of tempura, cream cheese, and sauces as flavor choices, not nutrition deal-breakers. The key is deciding whether they are the main focus of your meal, then balancing the rest of the order around them,” Gregg says.

For example, if you really want a crunchy specialty roll, enjoy it. You might pair it with something on the lighter side, like sashimi, nigiri, edamame, a cucumber roll, or a salad. If you want a saucy roll, you might use less soy sauce on the side.

Here’s a quick overview of what some add-ons can contribute to your sushi order:

Add-on	Serving size	Calories	Sodium	Note
Regular soy sauce	1 tablespoon	10	960 mg	Kikkoman regular soy sauce lists 960 mg sodium per tablespoon. (6)
Less-sodium soy sauce	1 tablespoon	10	590 mg	Kikkoman less-sodium soy sauce lists 590 mg sodium per tablespoon. (7)
Teriyaki marinade and sauce	1 tablespoon	20	580 mg	Kikkoman teriyaki marinade and sauce lists 3 grams of added sugar per tablespoon. (8)
Unagi/eel sauce	1 tablespoon	40	710 mg	Kikkoman Unagi Sushi Sauce lists 8 grams of added sugar per tablespoon. (9)
Sriracha hot chili sauce	1 tablespoon	5	85 mg	Kikkoman Gluten-Free Sriracha Hot Chili Sauce lists 85 mg sodium per tablespoon. (10)

One tablespoon of regular soy sauce adds 960 milligrams of sodium — about 42% of the FDA Daily Value — so dipping lightly rather than soaking each piece is an easy way to keep sodium in check. (5, 6)

If you track meals in MyFitnessPal, logging your usual sushi order can help you compare calories, protein, carbs, fat, and sodium across different rolls. That can make it easier to spot simple changes, like choosing less soy sauce or pairing a specialty roll with something lighter.

A Quick Note on Sushi Safety

Raw seafood carries some food safety considerations worth knowing . FDA  guidance advises people at greater risk of foodborne illness— including pregnant people, older adults, young children, and those who are immunocompromised —  to avoid raw fish, partially cooked seafood, and raw shellfish. (11)

The FDA and EPA recommend that pregnant and breastfeeding people eat 8 to 12 ounces per week of a variety of lower-mercury seafood choices. (1)

If you are pregnant, breastfeeding, immunocompromised, or managing a medical condition, ask your healthcare team what types of sushi are safest for you.

Frequently Asked Questions (FAQs)

• How many calories are in a sushi roll?

It depends on the roll, serving size, and ingredients. In the examples above, Kura’s Tekka Maki is listed at 100 calories for 4 pieces, AFC’s Spicy Roll – Tuna is listed at 340 calories per 10-piece package, and P.F. Chang’s Dynamite Roll is listed at 780 calories per serving. (2, 3, 4)

• Is sushi high in carbs?

Many sushi rolls include rice, which means carbs are part of most orders. AFC lists its California Roll at 58 grams of carbs per 10-piece package and its Dragon Roll at 65 grams of carbs per 10-piece package— similar to a serving of pasta or rice. (2)

• Is sushi high in sodium?

It can be, especially when the order includes soy sauce or saucy specialty rolls. One tablespoon of Kikkoman regular soy sauce has 960 milligrams of sodium, and the FDA Daily Value for sodium is 2,300 milligrams. (5, 6)

• How many calories are in a California roll?

California roll calories vary by restaurant and serving size. AFC lists its 10-piece California Roll at 310 calories, Kura lists its 4-piece Snow Crab California Roll at 170 calories, and P.F. Chang’s lists its California Roll at 400 calories per serving. (2, 3, 4)

• Is sushi safe during pregnancy?

It depends on the type of sushi and how it is prepared. The FDA and EPA recommend that pregnant and breastfeeding women eat 8 to 12 ounces per week of a variety of lower-mercury seafood choices, and FDA food-safety guidance advises avoiding raw fish, partially cooked seafood, and raw shellfish. (1, 11)

Bottom Line

Sushi can be a healthy, satisfying option. Calories are useful to know, but they are not the whole story. Protein, sodium, sauces, portion size, and personal preference all matter too. A tuna roll, vegetable roll, California roll, or specialty roll can all fit depending on your goals.

Logging your sushi meal in MyFitnessPal can help you spot what you may want to adjust, whether that means adding more protein, choosing a lighter roll, using less soy sauce, or keeping your order exactly as it is.

You can also check the MyFitnessPal Community for real-life sushi orders and ideas from other members.

The post Is Sushi Healthy? A Simple Sushi Nutrition Guide appeared first on MyFitnessPal Blog.

Crispy golden tofu gets tossed with crunchy green beans in a savory, slightly spicy sauce that comes together in just 20 minutes.

The post Green Beans and Tofu With Peanuts appeared first on MyFitnessPal Blog.

Sushi is one of those meals that can feel light and fresh, but what you order makes a big difference. Not sure if your sushi order is as healthy as it feels? MyFitnessPal registered dietitian Joanna Gregg breaks it all down — from what makes some rolls more balanced to what can add extra calories or sodium.

So, Is Sushi Healthy?

Yes, sushi can be a healthy choice, but there is no one answer for every roll. It depends on what is in your order, how much you eat, and what the rest of your day looks like.

“I like to remind people that sushi is not one single food. It is a category, so what you order makes a big difference,” Gregg says.

At its simplest, sushi might include fish or shellfish, rice, seaweed, and vegetables. Seafood is one of the clearest nutrition benefits. It can provide omega-3 fats, protein, vitamin B12, vitamin D, selenium, iron, iodine, and choline. (1)

But not every sushi order is built the same way. Some rolls are simple and fish-forward. Others include fried toppings, cream cheese, sweet or salty sauces, or add-ons that can shift the calorie, sodium, or fat content considerably.

A simple roll and a specialty roll can both fit into a balanced eating pattern,” Gregg says. “The difference is that the two may play different roles in the meal — one might be a lighter choice, while another might be the main event.”

That is why the best sushi order depends on what you want from the meal. If you want more protein, you might start with a roll that includes fish or shellfish. If you want more vegetables, you might add a cucumber roll, vegetable roll, or salad. If you want the saucy specialty roll, you can enjoy it and keep the rest of the order simple.

Rather than thinking of sushi as healthy or unhealthy, it helps to focus on the details — the roll, the serving size, the sauces, and how the meal fits into your day.

What’s Usually in Sushi?

Most sushi rolls include a few basic parts:

●     Rice

●     Nori, or seaweed

●     Fish, shellfish, imitation crab, egg, tofu, or vegetables

●     Fillings like avocado, cucumber, or cream cheese

●     Toppings or sauces like sesame seeds, spicy mayo, eel sauce, soy sauce, or teriyaki sauce

This is why calories in sushi can be hard to estimate without a clear source. A “California roll” from one restaurant may look nothing like one from another–one may be 4 pieces, another may be 10, and the rice, avocado, or crab mixture may differ too.

For specific restaurant or grocery-store sushi rolls, the most useful approach is to check the official nutrition guide for that exact item and serving size.

Calories in Sushi Rolls: 10 Popular Examples

Here’s a simpler way to look at sushi roll calories before you order.

The chart below uses official nutrition examples from AFC Sushi, Kura Sushi, and P.F. Chang’s. These numbers should not be treated as universal values for every sushi restaurant. They are examples tied to a specific source, roll, and serving size.

Sushi roll	Official example used	Serving size	Calories	Helpful context
California roll	AFC California Roll 10pc	1 package, 229 g	310	AFC lists this roll with 8 g protein and 670 mg sodium. (2)
Spicy tuna roll	AFC Spicy Roll – Tuna 10pc	1 package, 229 g	340	AFC lists this roll with 15 g protein and 710 mg sodium. (2)
Shrimp tempura roll	AFC Crunchy Shrimp Tempura Roll 10pc	1 package, 286 g	580	AFC lists this roll with 930 mg sodium. (2)
Rainbow roll	AFC Rainbow Roll – Albacore, Salmon, Tuna 10pc	1 package, 297 g	440	AFC lists this fish-forward roll with 23 g protein. (2)
Dragon roll	AFC Dragon Roll 10pc	1 package, 300 g	480	AFC lists this specialty roll with 65 g carbs and 760 mg sodium. (2)
Philadelphia roll	Kura Philadelphia Roll	3 pieces	140	Kura describes this roll as shrimp mayo, avocado, cream cheese, and salmon. (3)
Tuna roll / Tekka maki	Kura Tekka Maki	4 pieces	100	Kura describes this as fresh tuna with rice and seaweed. (3)
Spicy salmon roll	AFC Spicy Roll – Salmon 10pc	1 package, 229 g	380	AFC lists this roll with 13 g protein and 580 mg sodium. (2)
Cucumber roll / Kappa maki	Kura Kappa Maki	4 pieces	90	Kura describes this as cucumber with rice and seaweed. (3)
Dynamite roll	P.F. Chang’s Dynamite Roll	1 serving	780	P.F. Chang’s lists this roll with 19 g protein and 2,630 mg sodium. (4)

The big takeaway: serving size matters. A 4-piece restaurant roll and a 10-piece grocery-store package are not the same thing. (2, 3)

This is also why California roll calories can look different depending on where you check. AFC lists a 10-piece California Roll at 310 calories, Kura lists a 4-piece Snow Crab California Roll at 170 calories, and P.F. Chang’s lists its California Roll at 400 calories per serving. (2, 3, 4)

What Can Make Sushi Less Balanced?

Sushi can become higher in calories, sodium, or fat when it includes more add-ons.

The biggest contributors are:

●     Tempura or crunchy toppings

●     Cream cheese

●     Spicy mayo

●     Eel sauce

●     Teriyaki sauce

●     Extra soy sauce

●     Large specialty rolls

That does not mean you need to avoid those ingredients. It just means they may make the meal more about crunch, sauce, or portion size than protein, vegetables, or staying power.

“Think of tempura, cream cheese, and sauces as flavor choices, not nutrition deal-breakers. The key is deciding whether they are the main focus of your meal, then balancing the rest of the order around them,” Gregg says.

For example, if you really want a crunchy specialty roll, enjoy it. You might pair it with something on the lighter side, like sashimi, nigiri, edamame, a cucumber roll, or a salad. If you want a saucy roll, you might use less soy sauce on the side.

Here’s a quick overview of what some add-ons can contribute to your sushi order:

Add-on	Serving size	Calories	Sodium	Note
Regular soy sauce	1 tablespoon	10	960 mg	Kikkoman regular soy sauce lists 960 mg sodium per tablespoon. (6)
Less-sodium soy sauce	1 tablespoon	10	590 mg	Kikkoman less-sodium soy sauce lists 590 mg sodium per tablespoon. (7)
Teriyaki marinade and sauce	1 tablespoon	20	580 mg	Kikkoman teriyaki marinade and sauce lists 3 grams of added sugar per tablespoon. (8)
Unagi/eel sauce	1 tablespoon	40	710 mg	Kikkoman Unagi Sushi Sauce lists 8 grams of added sugar per tablespoon. (9)
Sriracha hot chili sauce	1 tablespoon	5	85 mg	Kikkoman Gluten-Free Sriracha Hot Chili Sauce lists 85 mg sodium per tablespoon. (10)

One tablespoon of regular soy sauce adds 960 milligrams of sodium — about 42% of the FDA Daily Value — so dipping lightly rather than soaking each piece is an easy way to keep sodium in check. (5, 6)

If you track meals in MyFitnessPal, logging your usual sushi order can help you compare calories, protein, carbs, fat, and sodium across different rolls. That can make it easier to spot simple changes, like choosing less soy sauce or pairing a specialty roll with something lighter.

A Quick Note on Sushi Safety

Raw seafood carries some food safety considerations worth knowing . FDA  guidance advises people at greater risk of foodborne illness— including pregnant people, older adults, young children, and those who are immunocompromised —  to avoid raw fish, partially cooked seafood, and raw shellfish. (11)

The FDA and EPA recommend that pregnant and breastfeeding people eat 8 to 12 ounces per week of a variety of lower-mercury seafood choices. (1)

If you are pregnant, breastfeeding, immunocompromised, or managing a medical condition, ask your healthcare team what types of sushi are safest for you.

Frequently Asked Questions (FAQs)

• How many calories are in a sushi roll?

It depends on the roll, serving size, and ingredients. In the examples above, Kura’s Tekka Maki is listed at 100 calories for 4 pieces, AFC’s Spicy Roll – Tuna is listed at 340 calories per 10-piece package, and P.F. Chang’s Dynamite Roll is listed at 780 calories per serving. (2, 3, 4)

• Is sushi high in carbs?

Many sushi rolls include rice, which means carbs are part of most orders. AFC lists its California Roll at 58 grams of carbs per 10-piece package and its Dragon Roll at 65 grams of carbs per 10-piece package— similar to a serving of pasta or rice. (2)

• Is sushi high in sodium?

It can be, especially when the order includes soy sauce or saucy specialty rolls. One tablespoon of Kikkoman regular soy sauce has 960 milligrams of sodium, and the FDA Daily Value for sodium is 2,300 milligrams. (5, 6)

• How many calories are in a California roll?

California roll calories vary by restaurant and serving size. AFC lists its 10-piece California Roll at 310 calories, Kura lists its 4-piece Snow Crab California Roll at 170 calories, and P.F. Chang’s lists its California Roll at 400 calories per serving. (2, 3, 4)

• Is sushi safe during pregnancy?

It depends on the type of sushi and how it is prepared. The FDA and EPA recommend that pregnant and breastfeeding women eat 8 to 12 ounces per week of a variety of lower-mercury seafood choices, and FDA food-safety guidance advises avoiding raw fish, partially cooked seafood, and raw shellfish. (1, 11)

Bottom Line

Sushi can be a healthy, satisfying option. Calories are useful to know, but they are not the whole story. Protein, sodium, sauces, portion size, and personal preference all matter too. A tuna roll, vegetable roll, California roll, or specialty roll can all fit depending on your goals.

Logging your sushi meal in MyFitnessPal can help you spot what you may want to adjust, whether that means adding more protein, choosing a lighter roll, using less soy sauce, or keeping your order exactly as it is.

You can also check the MyFitnessPal Community for real-life sushi orders and ideas from other members.

The post Is Sushi Healthy? A Simple Sushi Nutrition Guide appeared first on MyFitnessPal Blog.

Satisfy your sweet tooth with a high-protein twist on cookie dough! This no-bake treat features creamy cottage cheese for a quick treat.

The post Cottage Cheese Cookie Dough appeared first on MyFitnessPal Blog.

Sushi is one of those meals that can feel light and fresh, but what you order makes a big difference. Not sure if your sushi order is as healthy as it feels? MyFitnessPal registered dietitian Joanna Gregg breaks it all down — from what makes some rolls more balanced to what can add extra calories or sodium.

So, Is Sushi Healthy?

Yes, sushi can be a healthy choice, but there is no one answer for every roll. It depends on what is in your order, how much you eat, and what the rest of your day looks like.

“I like to remind people that sushi is not one single food. It is a category, so what you order makes a big difference,” Gregg says.

At its simplest, sushi might include fish or shellfish, rice, seaweed, and vegetables. Seafood is one of the clearest nutrition benefits. It can provide omega-3 fats, protein, vitamin B12, vitamin D, selenium, iron, iodine, and choline. (1)

But not every sushi order is built the same way. Some rolls are simple and fish-forward. Others include fried toppings, cream cheese, sweet or salty sauces, or add-ons that can shift the calorie, sodium, or fat content considerably.

A simple roll and a specialty roll can both fit into a balanced eating pattern,” Gregg says. “The difference is that the two may play different roles in the meal — one might be a lighter choice, while another might be the main event.”

That is why the best sushi order depends on what you want from the meal. If you want more protein, you might start with a roll that includes fish or shellfish. If you want more vegetables, you might add a cucumber roll, vegetable roll, or salad. If you want the saucy specialty roll, you can enjoy it and keep the rest of the order simple.

Rather than thinking of sushi as healthy or unhealthy, it helps to focus on the details — the roll, the serving size, the sauces, and how the meal fits into your day.

What’s Usually in Sushi?

Most sushi rolls include a few basic parts:

●     Rice

●     Nori, or seaweed

●     Fish, shellfish, imitation crab, egg, tofu, or vegetables

●     Fillings like avocado, cucumber, or cream cheese

●     Toppings or sauces like sesame seeds, spicy mayo, eel sauce, soy sauce, or teriyaki sauce

This is why calories in sushi can be hard to estimate without a clear source. A “California roll” from one restaurant may look nothing like one from another–one may be 4 pieces, another may be 10, and the rice, avocado, or crab mixture may differ too.

For specific restaurant or grocery-store sushi rolls, the most useful approach is to check the official nutrition guide for that exact item and serving size.

Calories in Sushi Rolls: 10 Popular Examples

Here’s a simpler way to look at sushi roll calories before you order.

The chart below uses official nutrition examples from AFC Sushi, Kura Sushi, and P.F. Chang’s. These numbers should not be treated as universal values for every sushi restaurant. They are examples tied to a specific source, roll, and serving size.

Sushi roll	Official example used	Serving size	Calories	Helpful context
California roll	AFC California Roll 10pc	1 package, 229 g	310	AFC lists this roll with 8 g protein and 670 mg sodium. (2)
Spicy tuna roll	AFC Spicy Roll – Tuna 10pc	1 package, 229 g	340	AFC lists this roll with 15 g protein and 710 mg sodium. (2)
Shrimp tempura roll	AFC Crunchy Shrimp Tempura Roll 10pc	1 package, 286 g	580	AFC lists this roll with 930 mg sodium. (2)
Rainbow roll	AFC Rainbow Roll – Albacore, Salmon, Tuna 10pc	1 package, 297 g	440	AFC lists this fish-forward roll with 23 g protein. (2)
Dragon roll	AFC Dragon Roll 10pc	1 package, 300 g	480	AFC lists this specialty roll with 65 g carbs and 760 mg sodium. (2)
Philadelphia roll	Kura Philadelphia Roll	3 pieces	140	Kura describes this roll as shrimp mayo, avocado, cream cheese, and salmon. (3)
Tuna roll / Tekka maki	Kura Tekka Maki	4 pieces	100	Kura describes this as fresh tuna with rice and seaweed. (3)
Spicy salmon roll	AFC Spicy Roll – Salmon 10pc	1 package, 229 g	380	AFC lists this roll with 13 g protein and 580 mg sodium. (2)
Cucumber roll / Kappa maki	Kura Kappa Maki	4 pieces	90	Kura describes this as cucumber with rice and seaweed. (3)
Dynamite roll	P.F. Chang’s Dynamite Roll	1 serving	780	P.F. Chang’s lists this roll with 19 g protein and 2,630 mg sodium. (4)

The big takeaway: serving size matters. A 4-piece restaurant roll and a 10-piece grocery-store package are not the same thing. (2, 3)

This is also why California roll calories can look different depending on where you check. AFC lists a 10-piece California Roll at 310 calories, Kura lists a 4-piece Snow Crab California Roll at 170 calories, and P.F. Chang’s lists its California Roll at 400 calories per serving. (2, 3, 4)

What Can Make Sushi Less Balanced?

Sushi can become higher in calories, sodium, or fat when it includes more add-ons.

The biggest contributors are:

●     Tempura or crunchy toppings

●     Cream cheese

●     Spicy mayo

●     Eel sauce

●     Teriyaki sauce

●     Extra soy sauce

●     Large specialty rolls

That does not mean you need to avoid those ingredients. It just means they may make the meal more about crunch, sauce, or portion size than protein, vegetables, or staying power.

“Think of tempura, cream cheese, and sauces as flavor choices, not nutrition deal-breakers. The key is deciding whether they are the main focus of your meal, then balancing the rest of the order around them,” Gregg says.

For example, if you really want a crunchy specialty roll, enjoy it. You might pair it with something on the lighter side, like sashimi, nigiri, edamame, a cucumber roll, or a salad. If you want a saucy roll, you might use less soy sauce on the side.

Here’s a quick overview of what some add-ons can contribute to your sushi order:

Add-on	Serving size	Calories	Sodium	Note
Regular soy sauce	1 tablespoon	10	960 mg	Kikkoman regular soy sauce lists 960 mg sodium per tablespoon. (6)
Less-sodium soy sauce	1 tablespoon	10	590 mg	Kikkoman less-sodium soy sauce lists 590 mg sodium per tablespoon. (7)
Teriyaki marinade and sauce	1 tablespoon	20	580 mg	Kikkoman teriyaki marinade and sauce lists 3 grams of added sugar per tablespoon. (8)
Unagi/eel sauce	1 tablespoon	40	710 mg	Kikkoman Unagi Sushi Sauce lists 8 grams of added sugar per tablespoon. (9)
Sriracha hot chili sauce	1 tablespoon	5	85 mg	Kikkoman Gluten-Free Sriracha Hot Chili Sauce lists 85 mg sodium per tablespoon. (10)

One tablespoon of regular soy sauce adds 960 milligrams of sodium — about 42% of the FDA Daily Value — so dipping lightly rather than soaking each piece is an easy way to keep sodium in check. (5, 6)

If you track meals in MyFitnessPal, logging your usual sushi order can help you compare calories, protein, carbs, fat, and sodium across different rolls. That can make it easier to spot simple changes, like choosing less soy sauce or pairing a specialty roll with something lighter.

A Quick Note on Sushi Safety

Raw seafood carries some food safety considerations worth knowing . FDA  guidance advises people at greater risk of foodborne illness— including pregnant people, older adults, young children, and those who are immunocompromised —  to avoid raw fish, partially cooked seafood, and raw shellfish. (11)

The FDA and EPA recommend that pregnant and breastfeeding people eat 8 to 12 ounces per week of a variety of lower-mercury seafood choices. (1)

If you are pregnant, breastfeeding, immunocompromised, or managing a medical condition, ask your healthcare team what types of sushi are safest for you.

Frequently Asked Questions (FAQs)

• How many calories are in a sushi roll?

It depends on the roll, serving size, and ingredients. In the examples above, Kura’s Tekka Maki is listed at 100 calories for 4 pieces, AFC’s Spicy Roll – Tuna is listed at 340 calories per 10-piece package, and P.F. Chang’s Dynamite Roll is listed at 780 calories per serving. (2, 3, 4)

• Is sushi high in carbs?

Many sushi rolls include rice, which means carbs are part of most orders. AFC lists its California Roll at 58 grams of carbs per 10-piece package and its Dragon Roll at 65 grams of carbs per 10-piece package— similar to a serving of pasta or rice. (2)

• Is sushi high in sodium?

It can be, especially when the order includes soy sauce or saucy specialty rolls. One tablespoon of Kikkoman regular soy sauce has 960 milligrams of sodium, and the FDA Daily Value for sodium is 2,300 milligrams. (5, 6)

• How many calories are in a California roll?

California roll calories vary by restaurant and serving size. AFC lists its 10-piece California Roll at 310 calories, Kura lists its 4-piece Snow Crab California Roll at 170 calories, and P.F. Chang’s lists its California Roll at 400 calories per serving. (2, 3, 4)

• Is sushi safe during pregnancy?

It depends on the type of sushi and how it is prepared. The FDA and EPA recommend that pregnant and breastfeeding women eat 8 to 12 ounces per week of a variety of lower-mercury seafood choices, and FDA food-safety guidance advises avoiding raw fish, partially cooked seafood, and raw shellfish. (1, 11)

Bottom Line

Sushi can be a healthy, satisfying option. Calories are useful to know, but they are not the whole story. Protein, sodium, sauces, portion size, and personal preference all matter too. A tuna roll, vegetable roll, California roll, or specialty roll can all fit depending on your goals.

Logging your sushi meal in MyFitnessPal can help you spot what you may want to adjust, whether that means adding more protein, choosing a lighter roll, using less soy sauce, or keeping your order exactly as it is.

You can also check the MyFitnessPal Community for real-life sushi orders and ideas from other members.

The post Is Sushi Healthy? A Simple Sushi Nutrition Guide appeared first on MyFitnessPal Blog.

Is sushi healthy? This sushi nutrition guide explains sushi roll calories, sauces, safety, and what to know before you order.

The post Is Sushi Healthy? A Simple Sushi Nutrition Guide appeared first on MyFitnessPal Blog.

Sushi is one of those meals that can feel light and fresh, but what you order makes a big difference. Not sure if your sushi order is as healthy as it feels? MyFitnessPal registered dietitian Joanna Gregg breaks it all down — from what makes some rolls more balanced to what can add extra calories or sodium.

So, Is Sushi Healthy?

Yes, sushi can be a healthy choice, but there is no one answer for every roll. It depends on what is in your order, how much you eat, and what the rest of your day looks like.

“I like to remind people that sushi is not one single food. It is a category, so what you order makes a big difference,” Gregg says.

At its simplest, sushi might include fish or shellfish, rice, seaweed, and vegetables. Seafood is one of the clearest nutrition benefits. It can provide omega-3 fats, protein, vitamin B12, vitamin D, selenium, iron, iodine, and choline. (1)

But not every sushi order is built the same way. Some rolls are simple and fish-forward. Others include fried toppings, cream cheese, sweet or salty sauces, or add-ons that can shift the calorie, sodium, or fat content considerably.

A simple roll and a specialty roll can both fit into a balanced eating pattern,” Gregg says. “The difference is that the two may play different roles in the meal — one might be a lighter choice, while another might be the main event.”

That is why the best sushi order depends on what you want from the meal. If you want more protein, you might start with a roll that includes fish or shellfish. If you want more vegetables, you might add a cucumber roll, vegetable roll, or salad. If you want the saucy specialty roll, you can enjoy it and keep the rest of the order simple.

Rather than thinking of sushi as healthy or unhealthy, it helps to focus on the details — the roll, the serving size, the sauces, and how the meal fits into your day.

What’s Usually in Sushi?

Most sushi rolls include a few basic parts:

●     Rice

●     Nori, or seaweed

●     Fish, shellfish, imitation crab, egg, tofu, or vegetables

●     Fillings like avocado, cucumber, or cream cheese

●     Toppings or sauces like sesame seeds, spicy mayo, eel sauce, soy sauce, or teriyaki sauce

This is why calories in sushi can be hard to estimate without a clear source. A “California roll” from one restaurant may look nothing like one from another–one may be 4 pieces, another may be 10, and the rice, avocado, or crab mixture may differ too.

For specific restaurant or grocery-store sushi rolls, the most useful approach is to check the official nutrition guide for that exact item and serving size.

Calories in Sushi Rolls: 10 Popular Examples

Here’s a simpler way to look at sushi roll calories before you order.

The chart below uses official nutrition examples from AFC Sushi, Kura Sushi, and P.F. Chang’s. These numbers should not be treated as universal values for every sushi restaurant. They are examples tied to a specific source, roll, and serving size.

Sushi roll	Official example used	Serving size	Calories	Helpful context
California roll	AFC California Roll 10pc	1 package, 229 g	310	AFC lists this roll with 8 g protein and 670 mg sodium. (2)
Spicy tuna roll	AFC Spicy Roll – Tuna 10pc	1 package, 229 g	340	AFC lists this roll with 15 g protein and 710 mg sodium. (2)
Shrimp tempura roll	AFC Crunchy Shrimp Tempura Roll 10pc	1 package, 286 g	580	AFC lists this roll with 930 mg sodium. (2)
Rainbow roll	AFC Rainbow Roll – Albacore, Salmon, Tuna 10pc	1 package, 297 g	440	AFC lists this fish-forward roll with 23 g protein. (2)
Dragon roll	AFC Dragon Roll 10pc	1 package, 300 g	480	AFC lists this specialty roll with 65 g carbs and 760 mg sodium. (2)
Philadelphia roll	Kura Philadelphia Roll	3 pieces	140	Kura describes this roll as shrimp mayo, avocado, cream cheese, and salmon. (3)
Tuna roll / Tekka maki	Kura Tekka Maki	4 pieces	100	Kura describes this as fresh tuna with rice and seaweed. (3)
Spicy salmon roll	AFC Spicy Roll – Salmon 10pc	1 package, 229 g	380	AFC lists this roll with 13 g protein and 580 mg sodium. (2)
Cucumber roll / Kappa maki	Kura Kappa Maki	4 pieces	90	Kura describes this as cucumber with rice and seaweed. (3)
Dynamite roll	P.F. Chang’s Dynamite Roll	1 serving	780	P.F. Chang’s lists this roll with 19 g protein and 2,630 mg sodium. (4)

The big takeaway: serving size matters. A 4-piece restaurant roll and a 10-piece grocery-store package are not the same thing. (2, 3)

This is also why California roll calories can look different depending on where you check. AFC lists a 10-piece California Roll at 310 calories, Kura lists a 4-piece Snow Crab California Roll at 170 calories, and P.F. Chang’s lists its California Roll at 400 calories per serving. (2, 3, 4)

What Can Make Sushi Less Balanced?

Sushi can become higher in calories, sodium, or fat when it includes more add-ons.

The biggest contributors are:

●     Tempura or crunchy toppings

●     Cream cheese

●     Spicy mayo

●     Eel sauce

●     Teriyaki sauce

●     Extra soy sauce

●     Large specialty rolls

That does not mean you need to avoid those ingredients. It just means they may make the meal more about crunch, sauce, or portion size than protein, vegetables, or staying power.

“Think of tempura, cream cheese, and sauces as flavor choices, not nutrition deal-breakers. The key is deciding whether they are the main focus of your meal, then balancing the rest of the order around them,” Gregg says.

For example, if you really want a crunchy specialty roll, enjoy it. You might pair it with something on the lighter side, like sashimi, nigiri, edamame, a cucumber roll, or a salad. If you want a saucy roll, you might use less soy sauce on the side.

Here’s a quick overview of what some add-ons can contribute to your sushi order:

Add-on	Serving size	Calories	Sodium	Note
Regular soy sauce	1 tablespoon	10	960 mg	Kikkoman regular soy sauce lists 960 mg sodium per tablespoon. (6)
Less-sodium soy sauce	1 tablespoon	10	590 mg	Kikkoman less-sodium soy sauce lists 590 mg sodium per tablespoon. (7)
Teriyaki marinade and sauce	1 tablespoon	20	580 mg	Kikkoman teriyaki marinade and sauce lists 3 grams of added sugar per tablespoon. (8)
Unagi/eel sauce	1 tablespoon	40	710 mg	Kikkoman Unagi Sushi Sauce lists 8 grams of added sugar per tablespoon. (9)
Sriracha hot chili sauce	1 tablespoon	5	85 mg	Kikkoman Gluten-Free Sriracha Hot Chili Sauce lists 85 mg sodium per tablespoon. (10)

One tablespoon of regular soy sauce adds 960 milligrams of sodium — about 42% of the FDA Daily Value — so dipping lightly rather than soaking each piece is an easy way to keep sodium in check. (5, 6)

If you track meals in MyFitnessPal, logging your usual sushi order can help you compare calories, protein, carbs, fat, and sodium across different rolls. That can make it easier to spot simple changes, like choosing less soy sauce or pairing a specialty roll with something lighter.

A Quick Note on Sushi Safety

Raw seafood carries some food safety considerations worth knowing . FDA  guidance advises people at greater risk of foodborne illness— including pregnant people, older adults, young children, and those who are immunocompromised —  to avoid raw fish, partially cooked seafood, and raw shellfish. (11)

The FDA and EPA recommend that pregnant and breastfeeding people eat 8 to 12 ounces per week of a variety of lower-mercury seafood choices. (1)

If you are pregnant, breastfeeding, immunocompromised, or managing a medical condition, ask your healthcare team what types of sushi are safest for you.

Frequently Asked Questions (FAQs)

• How many calories are in a sushi roll?

It depends on the roll, serving size, and ingredients. In the examples above, Kura’s Tekka Maki is listed at 100 calories for 4 pieces, AFC’s Spicy Roll – Tuna is listed at 340 calories per 10-piece package, and P.F. Chang’s Dynamite Roll is listed at 780 calories per serving. (2, 3, 4)

• Is sushi high in carbs?

Many sushi rolls include rice, which means carbs are part of most orders. AFC lists its California Roll at 58 grams of carbs per 10-piece package and its Dragon Roll at 65 grams of carbs per 10-piece package— similar to a serving of pasta or rice. (2)

• Is sushi high in sodium?

It can be, especially when the order includes soy sauce or saucy specialty rolls. One tablespoon of Kikkoman regular soy sauce has 960 milligrams of sodium, and the FDA Daily Value for sodium is 2,300 milligrams. (5, 6)

• How many calories are in a California roll?

California roll calories vary by restaurant and serving size. AFC lists its 10-piece California Roll at 310 calories, Kura lists its 4-piece Snow Crab California Roll at 170 calories, and P.F. Chang’s lists its California Roll at 400 calories per serving. (2, 3, 4)

• Is sushi safe during pregnancy?

It depends on the type of sushi and how it is prepared. The FDA and EPA recommend that pregnant and breastfeeding women eat 8 to 12 ounces per week of a variety of lower-mercury seafood choices, and FDA food-safety guidance advises avoiding raw fish, partially cooked seafood, and raw shellfish. (1, 11)

Bottom Line

Sushi can be a healthy, satisfying option. Calories are useful to know, but they are not the whole story. Protein, sodium, sauces, portion size, and personal preference all matter too. A tuna roll, vegetable roll, California roll, or specialty roll can all fit depending on your goals.

Logging your sushi meal in MyFitnessPal can help you spot what you may want to adjust, whether that means adding more protein, choosing a lighter roll, using less soy sauce, or keeping your order exactly as it is.

You can also check the MyFitnessPal Community for real-life sushi orders and ideas from other members.

The post Is Sushi Healthy? A Simple Sushi Nutrition Guide appeared first on MyFitnessPal Blog.

Looking for GLP-1 recipes for summer? Try these 17 light meals, smoothies, and desserts designed for smaller appetites and warm weather.

The post 17 Summer GLP-1 Friendly Recipes for Light, Easy Meals appeared first on MyFitnessPal Blog.

If you’re taking a GLP-1 medication, you may notice your appetite is lower than usual. Summer heat can have a similar effect, making heavy meals even less appealing (1,2).

That’s one reason lighter foods like wraps, salads, smoothies, and bowls can work especially well this time of year. They’re simple, refreshing, and can still deliver the protein and nutrients your body needs.

“When appetite is lower on a GLP-1, the goal isn’t to force big meals. It’s to make each bite count with protein, produce, fiber, and fluids so you feel nourished without feeling overfull,” says Emily Sullivan, RD, MyFitnessPal dietitian. 

With that in mind, we’ve rounded up a mix of light meals, smoothies, and refreshing treats to enjoy this summer.

Why Summer Appetite Can Feel Different On GLP-1 Meds

GLP-1 medications change hunger and fullness signals, and they can also bring GI side effects like nausea, constipation, or early fullness for some people (1). 

A 2025 joint advisory from leading nutrition and obesity organizations emphasized nutrient-dense meals, GI side-effect management, and adequate protein intake as key priorities for people using GLP-1 medication. In real life, that often means choosing smaller, balanced meals you’ll actually want to eat (6).

The season matters too. On very hot days, many people gravitate toward foods that are cold, room temperature, hydrating, and easy to assemble. That’s one reason these light recipes can be such a good fit in summer  (2,5).

How To Make GLP-1 Summer Eating Easier

A few simple strategies can make GLP-1 meal ideas much more doable:

• Lead with protein. When appetite is lower, protein helps each meal do more work (3,4).
• Think cool, crisp, and simple. Wraps, chopped salads, yogurt bowls, and smoothies are often easier to manage than heavy meals.
• Use shortcut ingredients. Canned tuna, canned beans, bagged slaw, frozen fruit, and pre-washed greens save time and effort.
• Build hydration into meals. Produce, yogurt, smoothies, and other fluid-rich foods can support hydration alongside water and other beverages (5).

“Summer is a great time to simplify. Wraps, smoothies, salads, and bowls are flexible, portion-friendly, and easy to build around protein, which can make them especially practical on GLP-1 medications,” notes Sullivan.

17 Light Summer Recipes That Work Well on GLP-1

These hot summer day recipes range from protein-forward savory meals to a few naturally sweet options that can double as a cool summer dessert when you’re craving something refreshing.

See something you want to try? You can find these recipes in the MyFitnessPal app and log them directly to your food diary to make tracking quick and easy.

The Savory Section

1. Spicy Tuna Wrap

This quick wrap combines tuna, avocado, and crunchy veggies for a protein-packed meal that’s filling without feeling heavy. If you can’t tolerate spicy foods, simply skip or reduce the Sriracha.

Nutrition (per serving): Calories: 446; Total Fat: 16g; Saturated Fat: 5g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 3g; Cholesterol: 48mg; Sodium: 1252mg; Carbohydrate: 41g; Dietary Fiber: 10g; Sugar: 5g; Protein: 35g

2. Tuscan Chicken Salad Wrap

This bright wrap combines chicken, white beans, veggies, and Greek yogurt for a balanced, protein-packed meal that comes together in minutes.

Nutrition (per serving): Calories: 412; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 1g; Cholesterol: 84mg; Sodium: 489mg; Carbohydrate: 42g; Dietary Fiber: 7g; Sugar: 5g; Protein: 44g

3. Cold Thai Noodle Salad With Shrimp and Chicken

This refreshing noodle salad combines shrimp, chicken, crisp vegetables, and a zesty lime dressing for a light but satisfying summer meal. And you can always adjust the chili if you prefer less heat.

Nutrition (per serving): Calories: 366; Total Fat: 12g; Saturated Fat: 2g; Cholesterol: 132mg; Sodium: 672mg; Carbohydrate: 42g; Dietary Fiber: 5g; Sugar: 8g; Protein: 26g

4. Asian-Inspired Chicken Salad With Sesame Dressing

Rotisserie chicken, crunchy cabbage, fresh veggies, and a creamy sesame dressing all come together to make this salad one of those recipes for summer you’ll want to repeat all season.

Nutrition (per serving): Calories: 355; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Polyunsaturated Fat: 4g; Cholesterol: 98mg; Sodium: 692mg; Carbohydrate: 27g; Dietary Fiber: 7g; Sugar: 18g; Protein: 38g

5. Shawarma-Spiced Chickpea Bowls

Spiced chickpeas served over lemony yogurt with fresh tomato, cucumber, and avocado make this vegetarian bowl both filling and refreshing.

Nutrition (per serving): Calories: 409; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 1g; Cholesterol: 5mg; Sodium: 416mg; Carbohydrate: 51g; Dietary Fiber: 12g; Sugar: 13g; Protein: 24g

6. Summery Chicken Stir-Fry

This quick stir-fry makes the most of summer produce, combining chicken with squash, eggplant, and bell peppers over brown rice.

Nutrition (per serving): Calories: 397; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 3g; Cholesterol: 83mg; Sodium: 714mg; Carbohydrate: 41g; Dietary Fiber: 7g; Sugar: 9g; Protein: 32g

7. Shrimp and Radish Tostadas

Crunchy tostadas layered with black beans, limey shrimp, crisp veggies, and Greek yogurt create a fresh, protein-packed meal. This is one of those hot summer day recipes that feels restaurant-worthy without a ton of work.

Nutrition (per serving): Calories: 362; Total Fat: 3g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 1g; Cholesterol: 186mg; Sodium: 500mg; Carbohydrate: 50g; Dietary Fiber: 10g; Sugar: 3g; Protein: 36g

8. Grilled Honey Lime Chicken with Cowboy Caviar

Grilled honey-lime chicken paired with a colorful mix of beans, corn, tomato, and avocado makes a bright, protein-rich summer dinner. Serve it over greens when you want one of those extra-light recipes, or add brown rice when you want a little more substance.

Nutrition (per serving): Calories: 361; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 102mg; Sodium: 254mg; Carbohydrate: 34g; Dietary Fiber: 6g; Sugar: 12g; Protein: 38g

9. Cranberry Turkey Roll-Up

Lean turkey, veggies, and Swiss cheese wrapped in a whole-grain tortilla with cranberry sauce create an easy sweet-and-savory lunch. Think Thanksgiving flavors with a lighter, summery twist.

Nutrition (per serving): Calories: 335; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 1g; Cholesterol: 54mg; Sodium: 864mg; Carbohydrate: 40g; Dietary Fiber: 5g; Sugar: 14g; Protein: 21g

10. Red Lentil-Beet Hummus

This vibrant hummus blends red lentils and beets for a creamy, fiber-rich dip that pairs well with crunchy vegetables.

Nutrition (per serving): Calories: 224; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 228mg; Carbohydrate: 34g; Dietary Fiber: 14g; Sugar: 6g; Protein: 8g

The Sweet Section

11. Mango-Pineapple Yogurt Bowl

Greek yogurt topped with mango, pineapple, coconut, and bran cereal makes a refreshing, protein-rich breakfast or snack.

Nutrition (per serving): Calories: 292; Total Fat: 5g; Saturated Fat: 3g; Cholesterol: 12mg; Sodium: 196mg; Carbohydrate: 46g; Dietary Fiber: 16g; Sugar: 19g; Protein: 28g

12. Banana Coffee Protein Shake

Coffee, banana, oats, and protein powder blend into a creamy shake that works well when you want a quick, drinkable breakfast.

Nutrition (per serving): Calories: 400; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 3g; Cholesterol: 23mg; Sodium: 176mg; Carbohydrates: 49g; Dietary Fiber: 7g; Sugar: 21g; Protein: 28g

13. Raspberry Smoothie Bowls With Pears and Pistachios

A creamy raspberry yogurt smoothie topped with pears and pistachios creates a refreshing smoothie bowl that delivers protein, fiber, and crunch.

Nutrition (per serving): Calories: 400; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 3g; Cholesterol: 15mg; Sodium: 133mg; Carbohydrate: 53g; Dietary Fiber: 13g; Sugar: 28g; Protein: 36g

14. Pineapple Turmeric Smoothie Bowl

Frozen pineapple, banana, yogurt, and chia seeds blend into a bright, tropical smoothie bowl topped with fresh raspberries.

Nutrition (per serving): Calories: 339; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 4g; Cholesterol: 7mg; Sodium: 112mg; Carbohydrate: 46g; Dietary Fiber: 12g; Sugar: 24g; Protein: 27g

15. Cold Brew Mocha Smoothie

This chocolate-coffee smoothie is a refreshing way to start the day or recharge in the afternoon. Frozen cold brew, cocoa, yogurt, and protein powder blend into a chocolatey smoothie with a boost of caffeine. Dates provide natural sweetness and a hint of caramel flavor.

Nutrition (per serving): Calories: 199; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 1g; Cholesterol: 14mg; Sodium: 113mg; Carbohydrate: 20g; Dietary Fiber: 3g; Sugar: 14g; Protein: 19g

16. Tropical Post-Workout Protein Shake

Banana, mango, pineapple, and coconut water blend with protein powder for a smoothie that tastes like a mini tropical getaway.

Nutrition (per serving): Calories: 519; Total Fat: 20g; Saturated Fat: 2g; Monounsaturated Fat: 11g; Cholesterol: 9mg; Sodium: 208mg; Carbohydrate: 55g; Dietary Fiber: 6g; Sugar: 39g; Protein: 35g

17. Banana Smoothie

This simple smoothie blends banana, apple, oats, and soy milk for a naturally sweet and satisfying drink. Cardamom adds an aromatic flavor that brings everything together.

Nutrition (per serving): Calories: 315; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 99mg; Carbohydrate: 53g; Dietary Fiber: 7g; Sugar: 28g; Protein: 13g

Frequently Asked Questions (FAQs)

• What makes a recipe GLP-1-friendly?

There isn’t one single “GLP-1-friendly” food or formula. In general, meals that work well tend to include protein, nutrient-dense ingredients, and foods that feel comfortable to eat. A 2025 advisory on nutrition and GLP-1 therapy also highlighted the importance of a balanced diet prioritizing adequate protein and managing potential GI side effects (4,6).

• What should I eat on hot days if I’m not very hungry?

Think smaller and cooler: small wraps, chopped salads, yogurt bowls, smoothies, fruit, vegetables, and other water-rich produce. Hot weather increases fluid losses, and foods contribute to hydration too, so meals that combine produce with protein can be especially helpful on days when a big plate doesn’t sound good  (2,5).

• How can I add more variety to summer meals?

Try changing up herbs, sauces, or toppings. Fresh herbs, citrus juice, yogurt-based sauces, nuts, or seeds can add new flavor and texture without much extra effort.

Bottom Line

These recipes bring together simple, light meals and refreshing sweet options that can work well when appetite may be lower from the heat as well as from a GLP-1 medication (1,2).

From wraps and salads to smoothies and bowls, they’re designed to be easy to prepare and satisfying without feeling heavy.If a recipe catches your eye, you can find it in the MyFitnessPal Recipe Discovery feature and log it directly to your food diary. That way, you can enjoy your meal and keep track of your nutrition at the same time.

The post 17 Summer GLP-1 Friendly Recipes for Light, Easy Meals appeared first on MyFitnessPal Blog.

Learn how to prepare for a HYROX race with carbs, protein, fats, hydration, carb loading, race morning fuel, and recovery.

The post How To Train for the HYROX Race: Nutrition Edition appeared first on MyFitnessPal Blog.

If you are wondering how to prepare for a HYROX race, start with fuel. HYROX is not just a run, and it is not just a strength workout. It asks your body to run, push, pull, carry, lunge, row, ski, and finish under fatigue. That means your nutrition plan should help you train hard, recover well, and show up on race day with enough energy in the tank.

As a HYROX sponsor, MyFitnessPal is here to help athletes think about race prep beyond the workouts, including the nutrition habits that support training, recovery, and race day. This guide includes advice from Joanna Gregg, RD, a MyFitnessPal Registered Dietitian who has completed a HYROX race herself — so the recommendations below come from both her background in nutrition science and real race training experience.

What Is HYROX — and Why Does Nutrition Matter?

HYROX is a fitness race: participants run 1 kilometer, complete one functional workout station, and repeat that pattern eight times, alternating eight runs with eight functional workout stations. The stations include SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmer’s carry, sandbag lunges, and wall balls. (1)

That combination of running and strength work is exactly why nutrition matters here: a HYROX athlete needs enough carbohydrate to support repeated running and high-intensity work, enough protein to support recovery from strength training, and enough total energy to handle the training load. (2,4)

“To perform well in HYROX, you need to prioritize fuel”, Gregg says. “Your body needs enough energy to power workouts and recover afterward. Eating enough to stay out of a calorie deficit helps you train consistently and perform at your best.” 

How Should You Increase Carbs and Protein for HYROX?

The most practical approach is to adjust your carbohydrate and protein intake based on your training. Longer, harder sessions require more fuel than rest or recovery days.

Carbohydrates are your body’s primary fuel source for high-intensity exercise. They replenish muscle glycogen, which is stored carbohydrate your muscles rely on during demanding workouts. Athletes doing moderate amounts of intense training may need around 5 to 8 grams of carbohydrate per kilogram of body weight per day, while very high-volume training can push needs higher. (2)

Protein supports muscle repair, recovery and adaptation. For many active people, a daily target around 1.4 to 2.0 grams per kilogram of body weight is a practical target to support muscle protein synthesis. (4)

The key is not eating the exact same way every day, rather to match your nutrition to your workload. A hard training day with both running and stations  may need more carbs than a rest day. A heavy strength day may need steady protein across meals. Tracking meals in MyFitnessPal can help you notice patterns: how much you eat on hard days, how recovery feels, and whether you are consistently under-fueling without meaning to.

What Macros Do You Need for HYROX?

HYROX combines endurance and strength, so all three macronutrients play an important role in fueling. Carbs provide energy for running and harder efforts while replenishing glycogen post workout. Protein supports muscle repair and recovery, and dietary fat helps support overall energy intake and provide essential fatty acids that support overall health. (2,4)

Here is a simple way to look at it:

Macro	What it does for HYROX	Practical starting point
Carbohydrates	Support intense training, running, and glycogen stores	About 3-5 g/kg on lighter training days; about 5-8 g/kg on harder or moderate-volume days; higher for very high-volume blocks (2)
Protein	Supports muscle repair and training adaptation	About 1.4-2.0 g/kg/day for many exercising individuals (4)
Fat	Supports total energy intake and essential fatty acid needs	Often around 25-35% of total calories, depending on goals and training load (2)

These ranges are starting points, not personal prescriptions. Your ideal macro intake will vary based on body size, training volume, overall calorie needs, and goals.  A tool like MyFitnessPal can help you track and modify your intake throughout training to optimize performance. 

How Many Carbs Do You Need for a HYROX Race?

Carbohydrate intake isn’t just important on race day. For HYROX, carbs matter throughout training.  Research suggests that most athletes participating in moderate-to-high volume training benefit from about 5 to 8 grams of carbohydrate per kilogram of body weight per day to fuel performance and promote recovery. (2)

Easier or recovery days may require fewer carbohydrates while harder days, especially days with running intervals, sled work, compromised running, or full race simulations may require intake closer to the higher end of that range.

For example, a 70-kilogram (154 pound) athlete, that works out to about 350 to 560 grams of carbohydrates on a moderate-to-hard training day. That is not a rule. It is a range to test and adjust.

“Carb needs will vary based on the training load,” Gregg says. “High volume, more demanding training days generally require more carbs, while shorter, lighter days may need less. But it is still important to fuel adequately on rest days. Glycogen stores are typically still depleted during bouts of hard training and continuing to fuel properly will help optimize performance during training and prepare your body for race day.”

How Much Protein Should HYROX Athletes Eat?

Protein needs are best calculated based on body weight. Most HYROX athletes should aim for  about 1.4 to 2.0 grams of protein per kilogram of body weight per day, spread across meals  to help maximize muscle protein synthesis while supporting muscle repair and recovery 

According to the International Society of Sports Nutrition (ISSN), this range is enough for most exercising individuals who want to build or maintain muscle. It also notes that protein doses around 20 to 40 grams, or about 0.25 grams per kilogram of body weight, can help stimulate muscle protein synthesis. (4)

For HYROX, that means protein should show up more than once per day. You should aim to include a quality protein source at each meal and snack. Spreading protein intake throughout the day may support muscle recovery and muscle protein synthesis more effectively than consuming most of your protein in a single meal. (4)

The International Society of Sports Nutrition recommends consuming approximately 20 to 25 grams of high-quality protein per meal (or approximately 0.25g/kg/meal), spaced about every 3 to 4 hours, to maximize muscle protein synthesis. (4)

“Protein is especially important during heavier training blocks to support muscle repair and recovery,” says Gregg. “But it shouldn’t come at the expense of carbohydrates. HYROX athletes need enough of both to recover well and perform their best.” 

What Role Do Fats Play in HYROX Performance?

While carbohydrates and protein typically get the spotlight, dietary fat also plays an important role for HYROX athletes. Dietary fat mainly supports total energy intake, provides essential fatty acids, and sports nutrition guidance commonly places it around 25 to 35% of total calories, depending on total energy needs and goals. (2)

The practical takeaway: do not slash fat so low that meals feel unsatisfying or calories become too low. But in the final hours before a race, keep fat familiar and moderate, since high-fat meals can slow digestion and can increase the risk of stomach discomfort during competition. (5)

How Do You Carb Load for a HYROX Race?

There is more to carb loading than eating a giant pasta dinner the night before your race. The more useful approach is to increase carbohydrate intake while reducing training volume in the final 24 to 48 hours before competition. Sports nutrition guidance notes that high-carbohydrate intake paired with a taper can help maximize muscle and liver glycogen stores. (2)

For some athletes, that may mean a full carb-load approach. For others, especially if their expected race time is shorter or their stomach is sensitive, it may mean a smaller carb increase. The goal is to arrive fueled, not bloated or uncomfortable.

Don’t wait until race week to experiment. Use a HYROX simulation day or longer training session  to practice your pre-race fueling. Tracking your intake in MyFitnessPal can help you fine-tune your race-day nutrition by identifying the amount of carbohydrate that keeps you energized for performing at your best. 

What Should You Eat the Day Before a HYROX Race?

The day before a HYROX race should feel familiar: carbohydrate-rich meals, steady hydration, enough protein, and nothing new. Avoid making the day before the race your first test of a new food, supplement, or very high-fiber meal — pre-event nutrition should be individualized and practiced before competition. (5)

“Race week is when complex carbs and hydration become key,” Gregg says. “You want to go into the race fueled, not depleted.”

This is also a good time to pay attention to sodium and fluids, especially if you sweat heavily. Fluid needs vary by athlete, environment, sweat rate, and exercise duration. (6)

What Should You Eat on the Day of your HYROX Race?

For breakfast before a race, think carbs first, then add a moderate amount of protein if you tolerate it well. Sports nutrition guidance commonly recommends a pre-event meal with about 1 to 4 grams of carbohydrate per kilogram of body weight, eaten 1 to 4 hours before exercise to top off glycogen stores and provide readily available energy. (5)

Because HYROX start times can vary widely, from early morning to late evening, your race-day nutrition should be based on when you compete. If you have a late-afternoon or evening start, treat your meals earlier in the day as part of your fueling strategy, eating balanced, carbohydrate-rich meals and timing your final pre-race meal about 1 to 4 hours before your scheduled wave. The closer you are to race time, the simpler the meal should be. 

Choosing foods that are lower in fiber and fat in the final hour or two pre-race is ideal to help reduce risk of gastrointestinal discomfort while still providing adequate carbohydrates to compete.(5)

A small carbohydrate-rich snack or drink 30 to 60 minutes before the start may also help some athletes feel ready, especially if there is a long gap between your last meal and your start time.  (2)

Do You Need Fuel During a HYROX Race?

Maybe. It depends on how long you’ll be competing. HYROX is a high-intensity event, and many athletes will be racing for longer than 45 minutes. As the duration increases, having a fueling and hydration plan becomes more important.

“For high-intensity exercise lasting longer than 45 minutes, I recommend having a fueling plan,” Gregg says. “Most HYROX athletes are working hard long enough that they should think about both carbs and fluids.”

For longer, higher-intensity efforts, sports nutrition guidance often recommends about 30 to 60 grams of carbohydrate per hour to help maintain blood glucose and delay fatigue. (2)

For HYROX, that usually means quick, easy carbs—not a full snack. Think sports drink, energy gels, fruit snacks, or other portable carbohydrate sources you have already tested during training. 

Keep in mind that HYROX has specific rules about race-day fueling. If you plan to consume nutrition during the race, you’ll need to carry it with you from the start. While water is available at aid stations—and some events may also provide a sports drink or other hydration product—athletes are not permitted to accept food, drinks, or energy gels from spectators. Doing so is considered outside assistance and may result in a time penalty. (7)

Plan ahead by carrying gels, chews, or other portable fuel in a pocket, running belt, or waistband, and practice fueling with them during training so there are no surprises on race day.

A simple race-day approach:

Expected race time	Carb target	Practical approach
Under 60 minutes	0-30 g carbs	Start well-fueled; use water or sports drink if helpful
60-90 minutes	30-60 g carbs total	1-2 gels, chews, or a carb drink spread across the race
90+ minutes	30-60 g carbs per hour	A more planned mix of sports drink, gels, or chews

Hydration matters too, but there is no one-size-fits-all amount. Fluid needs depend on sweat rate, race environment, body size, and race duration. If you sweat heavily or are racing for longer a drink with sodium may be useful. (6)

The main rule: do not try your race fuel for the first time on race day. Test it during hard workouts or HYROX-style simulations first.

What Should You Eat After a HYROX Race?

After HYROX, your first nutrition goal is recovery: carbohydrate to replenish glycogen, protein to support muscle repair, and fluids to replace what you lost through sweat. While recovery nutrition matters throughout the day, the first 30 minutes to 2 hours after finishing is an ideal window to begin refueling, when your muscles are especially receptive to replenishing glycogen and initiating muscle repair.  (2,4,6)

A practical post-race recovery plan:

• Carbs: Eat a carb-rich meal or snack within the first 30 minutes to 2 hours  to begin restoring glycogen.
• Protein: Aim for 20 to 40 grams of high-quality protein. (4)
• Fluids: Rehydrate by  replacing the fluids you lost through sweat. Water may be sufficient for shorter races, while a sports drink can help replace both fluids and electrolytes after longer or hotter events  (6)

This could be a recovery shake and fruit, a rice bowl with protein, a sandwich with a sports drink, or another easy carb-and-protein option. The exact foods matter less than getting a combination of carbohydrates and protein the work for you. We’ll cover more specific pre- and post-HYROX meal ideas in our next article. The goal is simple: start refueling before you get too busy, too tired, or too nauseous to eat.

Frequently Asked Questions (FAQs)

• What does HYROX stand for?

HYROX is the official name of the fitness racing event. The official race format combines 1-kilometer runs with functional workout stations, repeated eight times. (1)

• Should I try to lose weight while training for HYROX?

HYROX training is not the best time for aggressive calorie restriction. Low energy availability can affect athlete health and performance, so meeting your energy needs should be the priority during race preparation. (3)

• Should I track macros while training for HYROX?

Tracking can be a useful tool for making sure your nutrition supports your training.  It can help you see whether your carbs, protein, and total energy match your training load. Tracking with MyFitnessPal can also help identify patterns in your fueling recovery and performance over time.

• Can I do HYROX fasted?

Some athletes train fasted at times, but race day is different. Because HYROX is a high-intensity event,consuming carbohydrates before the race can help glycogen stores, maintain energy levels, and support performance. (5)

• Do I need supplements for HYROX?

Not necessarily. Most athletes will see the greatest benefit from getting the fundamentals right first: eating enough total calories, consuming adequate carbohydrates and protein, staying hydrated, and replacing electrolytes when needed. If you choose to use supplements, test them during training—not on race day—and consider consulting a qualified sports dietitian or healthcare professional, especially if you have a medical condition or take prescription medications. 

How Can MyFitnessPal Help You Track HYROX Training?

Logging both food and workouts makes it easier to see whether your nutrition is actually keeping up with your training. 

Log meals to see whether you’re eating enough carbohydrates, protein and total calories to support harder training days. Use the barcode scanner to quickly track race-day fueling products like sports drinks, energy gels and chews. 

Pair nutrition tracking with workout logging by syncing a wearable like Garmin, Strava, or Apple Health to see how your fueling aligns with your training volume. so you can catch under-fueling instead of guessing. 

Whether you’re preparing for your first HYROX or chasing a new personal best, MyFitnessPal can help you build fueling habits that support consistent training and race-day performance. 

Bottom Line

HYROX nutrition is about matching your fuel to the work.

That usually means more carbohydrates on hard training days, enough protein to promote muscle repair and recovery, including healthy fats to support total energy, and a well rehearsed race-day fueling strategy. It also means avoiding aggressive calorie restriction during a demanding training schedule, when your body needs energy to adapt and perform.

Start simple: fuel your hardest sessions, practice pre-race meals, plan carbs and fluids for race day, and recover with carbs, protein, and hydration. MyFitnessPal can help you track the pattern so you can see what works before you get to the start line.

The post How To Train for the HYROX Race: Nutrition Edition appeared first on MyFitnessPal Blog.

Lean ground turkey breast keeps this quick chili light while also providing plenty of rib-sticking protein.

The post Turkey and White Bean Chili appeared first on MyFitnessPal Blog.

These little froyo tartlets are super simple to make and offer a sweet hit from ripe raspberries and a hint of honey, plus protein from Greek yogurt (1). The bottom “crust” is made of granola mixed with coconut oil so they won’t crumble while you’re nibbling.

Not all granolas are alike; be sure to read the ingredient label and choose a brand that uses little added sugar.

Active time: 15 minutes | Total time: 4 hours, 15 minutes

Frozen Raspberry Yogurt Granola Bites

Ingredients

• 1 cup (110g) granola
• 1 tbsp coconut oil, melted
• 1 1/2 cups (365g) plain nonfat Greek yogurt
• 1 1/2 cups (225g) raspberries, divided
• 2 tbsp honey
• 1/2 tsp vanilla extract

Directions

Prepare a 12-well muffin cup with muffin liners. Combine the granola and coconut oil and stir well to combine. Divide the granola evenly among the muffin cups, then place in the freezer to set, about 5-10 minutes.

Blend the yogurt, 1 cup of raspberries, honey and vanilla extract in a blender until smooth. Pour the mixture into the muffin wells over the granola. Top with the remaining raspberries, pressing them gently to partially submerge.

Return the muffin pan to the freezer and freeze until firm, at least 4 hours. Remove from the pan and store in an airtight container or zip-top freezer bag for up to 3 months. Peel off paper liners and let stand at room temperature for 5 minutes before serving.

Serves: 6 | Serving Size: 2 bites

Nutrition (per serving): Calories: 173; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 1g; Cholesterol: 3mg; Sodium: 72mg; Carbohydrate: 25g; Sugar: 11g; Dietary Fiber: 4g; Protein: 9g

Nutrition Bonus: Calcium: 9%; Iron: 4%; Potassium: 209mg; Vitamin C: 14%

Originally published August 17, 2019; Updated April 23, 2026

The post Frozen Raspberry Yogurt Granola Bites appeared first on MyFitnessPal Blog.