The health benefits of sushi and rolls: calories, vitamins and the secrets of longevity

In today’s fast-paced lifestyle in Podgorica or Novi Sad, we increasingly look for food that is not only tasty and quick but also healthy. Sushi and rolls have long ceased to be exotic — today they are a staple for those who care about their bodies.
Why is Japanese cuisine considered one of the healthiest in the world? Let’s analyze the composition of your favorite dishes from Sushi Market from a nutritional point of view.

A treasure trove of vitamins in every bite
Each ingredient in rolls is a superfood with its own benefits:
  • Fish (salmon, tuna, eel): The main source of Omega-3 fatty acids. They are essential for heart and vascular health, as well as glowing skin — especially important under the hot sun of Bar or Herceg Novi.
  • Nori seaweed: A natural source of iodine, which supports thyroid function and improves metabolism.
  • Rice: A source of complex carbohydrates that provide long-lasting satiety and energy for walks along the Adriatic promenades.
  • Avocado: Rich in potassium and healthy fats that help reduce cholesterol levels.

Calories in rolls: the numbers explained
Sushi is an excellent choice for those who count calories. On average, a portion of rolls contains significantly fewer calories than a typical burger or pizza.
Here are the main energy values of different types of rolls (per 100 grams):
  • Vegetable maki: The lightest option. Rolls with cucumber or avocado contain only 90–110 kcal.
  • Classic “Philadelphia”: Due to cream cheese and fish, the calorie content is higher — 180–220 kcal.
  • Tempura rolls: Because they are fried in oil, these rolls are the most filling and contain 250–300 kcal.
Interesting fact: One standard piece of “Philadelphia” contains only about 35–45 calories. This makes it easy to control your diet while enjoying a rich flavor.

Ginger and wasabi — your natural antiseptics
Do not ignore these additions to your order!
  • Ginger improves digestion and strengthens the immune system.
  • Wasabi has antibacterial properties. Together, they help the body better digest seafood.

How to make your order as healthy as possible
If you follow a strict healthy eating plan, when ordering from Sushi Market, pay attention to:
  1. Sashimi: Pure protein (sliced fish) without rice.
  2. Vegetable maki: Minimum calories.
  3. Moderate soy sauce consumption: It contains a lot of salt, so it’s best used sparingly.

A healthy dinner in one click
Ordering a healthy office lunch in Podgorica or enjoying a light dinner in Novi Sad has become even easier. We prepare dishes from fresh ingredients “knife-cut fresh” to preserve all beneficial micronutrients for you.
Take care of yourself deliciously together with us!
Choose healthy rolls from the menu