The calorie content of sushi varies significantly depending on the ingredients, preparation style, and portion size. On average, a standard sushi roll (6–8 pieces) has between 250-600 calories, while a single piece of nigiri contains about 80-100 calories and sashimi is lowest at just 40-60 calories per slice. This makes sushi a meal that can be either light and low-calorie or calorie-dense and indulgent when loaded with sauces and fried ingredients.
Let’s explore the calorie content of popular sushi types, detailed nutrition facts, and tips for making healthier choices.
🍣 Sushi Nutrition Facts
Per 100 g (Average Serving)
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 130–200 kcal | — |
| Carbohydrates | 28–38 g | 9–13% |
| Sugars | 2–4 g | — |
| Dietary Fiber | 1–3 g | 5–10% |
| Protein | 6–12 g | 12–24% |
| Total Fat | 2–6 g | 4–9% |
| Saturated Fat | 0.5–1.5 g | 2–7% |
| Sodium | 400–900 mg | 18–40% |
| Potassium | 150–300 mg | 4–8% |
Calories in Popular Sushi Types
- California Roll (6–8 pieces): 300–400 kcal
- Spicy Tuna Roll (6–8 pieces): 300–350 kcal
- Eel & Avocado Roll (6–8 pieces): 370–400 kcal
- Nigiri (per piece, salmon/tuna/yellowtail): 80–100 kcal
- Sashimi (per piece, raw fish): 40–60 kcal
- Tempura Roll (6–8 pieces, deep fried): 500–600 kcal
💡 The calorie content of sushi rolls increases significantly with sauces (eel sauce, spicy mayo) and fried ingredients (tempura).
Factors That Affect the Calorie Content of Sushi
- Type of Rice: Sushi rice calories add up quickly-one roll may contain a cup of rice (~200 kcal). Brown rice has slightly more calories but offers fiber.
- Type of Seafood: Fatty fish like salmon and tuna are higher in calories, while shrimp and white fish are lower.
- Vegetables: Avocado contributes healthy fats (and calories), while cucumber and carrots are very low-calorie.
- Sauces & Toppings: Spicy mayo, eel sauce, cream cheese, and tempura batter can double the calories of a roll.
Is Sushi High in Calories or Low-Calorie?
- Low-Calorie Sushi Options: Sashimi, cucumber rolls, nigiri with lean fish.
- Moderate-Calorie Rolls: California roll, salmon avocado roll.
- High-Calorie Sushi Rolls: Tempura rolls, dragon rolls, or anything heavy with mayo and fried toppings.
👉 If you’re dieting, focus on low calorie sushi rolls like tuna, cucumber, or salmon rolls.
How Many Calories Are in Sushi?
- Sushi Calories per Roll (6–8 pieces): 250–600 kcal
- Calories in Sushi Rice (per cup): ~200 kcal
- Calories in Sushi per Piece: 50–100 kcal
- Calories in Sushi per 100 g: 130–200 kcal
FAQs About Sushi Calories
1. How many calories are in an 8-piece sushi roll?
Most 8-piece rolls contain 300-500 kcal, depending on ingredients. Tempura rolls can be higher.
2. Is sushi good while losing weight?
Yes, if you choose sashimi, nigiri, or low-calorie sushi rolls and avoid creamy sauces.
3. How many calories do 12 pieces of sushi have?
Around 500-800 kcal, depending on fish and rice amount.
4. Is 2 rolls of sushi too much?
Two rolls (12-16 pieces) can be 600-1,000+ kcal. It’s fine occasionally but may be too high if you’re cutting calories.
5. Sushi calories per 100 g?
Roughly 130-200 kcal, depending on seafood, rice, and toppings.
Final Word
Sushi can be a healthy, low-calorie meal or a high-calorie indulgence-it all depends on what you order. The lowest calorie sushi options are sashimi, nigiri with lean fish, and cucumber rolls. The highest are specialty tempura rolls with mayo and sauces.
👉 If you’re tracking your nutrition closely, try our Fasting Calculator to better align your eating habits with your goals. And if you enjoy calorie-dense sushi, balance it out with activity-our Rucking Calorie Calculator can help you estimate how much exercise offsets those rolls.
