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Dining out / Sushi & Japanese

Keto at a Sushi Restaurant

Easy for keto4 to order2 to ask about2 to skip

Sushi rice is seasoned with sugar and vinegar, so the rolls are the problem, not the fish. Sashimi, cucumber-wrapped rolls and the grill side of the menu make a sushi bar an easy, elegant keto dinner.

Order this

Sashimi, cucumber-wrapped rolls, miso soup, edamame in moderation, yakitori with salt.

Skip this

Rice, tempura, imitation crab, sweet sauces (eel sauce, teriyaki).

Say this

“Can the roll be wrapped in cucumber, no rice?”

The menu, dish by dish

SashimiOrderPure protein, no rice.
Naruto rolls (cucumber wrap)OrderFish in cucumber with no rice.
Miso soupOrderA few carbs, mostly from the broth.
EdamameAsk firstFine in moderation (about 4 g net per half cup).
Yakitori with saltOrderSkip the sweet tare glaze.
Sushi rolls with riceSkipRoughly 20 to 40 g of carbs per roll.
TempuraSkipBattered and fried.
Seaweed saladAsk firstOften sweetened; check.

Where the carbs hide

  • Sugar and vinegar in sushi rice
  • Imitation crab (kani), which is made with starch and sugar
  • Sweet glazes: eel sauce, teriyaki and miso glaze
  • Tempura flakes (crunch) sprinkled on rolls
At the bar

What to drink

Dry sake in small amounts, a highball of whisky and soda, or green tea.

Carbs in every drink

Five rules that work almost anywhere

  1. Protein first.
  2. Swap the starch for vegetables or a salad.
  3. Sauces on the side.
  4. Send the bread basket away.
  5. Drink dry.

Menus and recipes vary by restaurant, so ask when you are unsure. Not medical advice; see our health disclaimer.

Cook it at home

The same flavors, keto by design

Smoked Salmon & Dill Cucumber Rounds
Starters

Smoked Salmon & Dill Cucumber Rounds

3g net carbs20 min
Smoked Salmon & Avocado Salad
Lunch & Salads

Smoked Salmon & Avocado Salad

4.4g net carbs10 min
Crispy-Skin Salmon with Dill Cream Sauce
Mains

Crispy-Skin Salmon with Dill Cream Sauce

4.5g net carbs20 min

Quick answers

Is sushi & japanese food keto-friendly?

Yes, it is one of the easier cuisines. Sushi rice is seasoned with sugar and vinegar, so the rolls are the problem, not the fish. Sashimi, cucumber-wrapped rolls and the grill side of the menu make a sushi bar an easy, elegant keto dinner.

What can I order at a sushi & japanese restaurant on keto?

Sashimi, cucumber-wrapped rolls, miso soup, edamame in moderation, yakitori with salt.

What should I avoid?

Rice, tempura, imitation crab, sweet sauces (eel sauce, teriyaki). Hidden carbs to watch for: sugar and vinegar in sushi rice; imitation crab (kani), which is made with starch and sugar; sweet glazes: eel sauce, teriyaki and miso glaze; tempura flakes (crunch) sprinkled on rolls.

What should I ask my server?

Try: “Can the roll be wrapped in cucumber, no rice?” Keep requests short and friendly; kitchens handle substitutions all the time.

What should I drink?

Dry sake in small amounts, a highball of whisky and soda, or green tea.

Going somewhere else?

22 restaurant guides

SteakhouseItalianMexicanFrenchIndianChineseThaiMediterranean & GreekAmerican DinerKorean BBQJapanese HibachiVietnamese & PhoBarbecue JointBurger JointPizza PlaceBrazilian SteakhouseMiddle EasternSports Bar & WingsSeafood & Raw BarCoffee ShopDeli & Sandwich Shop

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