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Kicking Calories and Fat, Sushi is your Answer to Muscle Gains


Ask any weight-training fundi what they consider essential to muscle gains and the response grunted will most certainly mention a high protein diet. However, protein shakes and supplements don’t have to be your only source of high quality protein to feed those rippling muscles of yours. Instead, treat yourself to a low calorie, low fat, and nutritious snack that is high in protein and made entirely from natural ingredients – Sushi.

The health benefits found in sushi and sashimi are unrivalled, this is due to the raw fish used (i.e. salmon, tuna etc) being fresh, uncooked and rich in B vitamins, proteins, omega-3 fatty acids (essential to a healthy heart and aid in a glowing skin complexion). Even the most fatty fish used, namely salmon and eel, contain fewer than 200 calories per 100g which is around half of what you’d get from a cooked steak.

The following is a list of a few of the most common sushi types you may come across, and their nutritional information:

California Roll

California Rolls

Per large piece (60g):

  • Protein = 1.1 g
  • Total Fat = 0.6 g
  • Total Carbohydrates = 7.2 g

Tuna Sashimi

Tuna Sashimi

Per large piece (60g):

  • Protein = 3.5 g
  • Total Fat = 1.5 g
  • Total Carbohydrates = 7.0 g

Salmon Sashimi

Salmon Sashimi

Per medium piece (50g fish only):

  • Protein = 1.8 g
  • Total Fat = 1.0 g
  • Total Carbohydrates = 7.0 g


Maki Sushi

Per medium piece (30g):

  • Protein = 1.0 g
  • Total Fat = 1.0 g
  • Total Carbohydrates = 2.0 g


Nigiri Sushi

Per large piece (80g):

  • Protein = 4.0 g
  • Total Fat = 0.5 g
  • Total Carbohydrates = 12 g

Source: 01/08/07

Enjoying The Sushi Experience

Like any other food, sushi is meant to be enjoyed. So don’t feel bad if you find yourself slapping on enough wasabi to send a Russian satellite into orbit, if that’s how you like it – go ahead and enjoy yourself.


The best way to enjoy sushi is by using your hands, this will also allow your sushi chef to roll them a bit more loosely and means you can enjoy the stuff in true Japanese tradition. So if you’re really struggling, drop those ‘stix’ like a bad habit, and just get in there with your hands.

Pickled Ginger:

As tempting as it is to whack a sliver of this stuff onto your sushi, don’t! It’s really there to cleanse the palette and ‘wipe away’ the taste after each mouthful, resulting in tastes and flavours not being mixed into one another.

Wasabi (Japanese horse radish):

This is to be added to your soy dish and ‘dissolved’ into it, but may also be spread onto the sushi to give it that punch. Wasabi is also a very high source of Vitamin C.

This has to be the most enjoyable and downright tasty methods of eating healthily and nourishing your body at the same time. Notice how sushi will give you an incredibly ‘light’ feeling whilst still filling you up, and with significantly less carbohydrates than that of a pasta or potato dish. Sushi is becoming more and more readily available, and you will notice that platters and take-away boxes can be bought from your local supermarket, with the quality being just as good as if your where sitting at a Japanese sushi bar.


About Author

Lover of gadgets, men's culture, cool stuff, Earl Grey tea and all things manly. An optimist in his prime. When he's not keeping the wheels turning at Mantality HQ you'll find him trawling the web, and visiting trade shows to find the newest and coolest gadgets. During his down time he's usually with his 2 dogs, on the golf course, cycling or basking in the literary company of Oscar Wilde, Bret Easton Ellis or Martin Amis whilst drinking espresso strong enough to strip paint.


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