Calories in Sushi

Sushi is a GREAT healthy meal for lunch or dinner.

However, the calories in sushi vary based on the type of fish used and additional ingredients.

Get familiar with these sushi nutrition facts before heading to your favorite Japanese restaurant. Know your sushi calories!

Skip right to the Calories in Sushi Chart

There are two common forms of sushi:

  • Nigiri sushi: rice (oblong shaped) topped with fish
  • Maki sushi (commonly referred to as sushi "rolls"): rice and other ingredients wrapped in sheets of seaweed and served in six or eight slices
"Sashimi" refers to the fish that is served on top of the rice in nigiri sushi. Sashimi may be ordered alone (without rice).

Use the following charts to get a general idea of the calories in sushi.

Calories in Sushi: Roll Sushi

Nutrition information for sushi rolls is for one piece, unless otherwise noted.

For a description of the ingredients in various rolls, skip to the bottom of the list.

Calories in Sushi

Type of Roll   Calories Carbohydrate (grams) Protein (grams) Fat (grams)
Avocado Roll 50 7 1 2
Bonito Roll 40 5 2 1.5
Boston Roll 35 5 1.5 1
California Roll 30 5.5 .5 .5
Carolina Roll 35 5.5 1.5 1
Caterpillar Roll 45 5 1.5 2
Crispy California Roll 40 6 1 1.5
Dragon Roll 45 5.5 1.5 2
Dynamide Roll 40 5 2 1.5
Futomaki 50 7.5 5 0
Inari 65 8 1 3
Japanese Vegeatable Roll 30 5.5 .5 .5
Kappa Roll 20 4 1 0
M&M roll (eel) 50 4 4 2
Maguro or Hamachi Nigiri 80 15 3.5 1
Ocean Crab Roll 35 4 5 0
Philadelphia Roll 45 5 2 2
Rainbow Roll 40 8 4 9
Shrimp Tempura Roll 70 9 4 1.5
Spicy Tuna Roll 40 5 2 1.5
Spider Roll 40 5 2 1.5
Tamago-Yaki (wrapped in egg) 50 3 7 1
Tekka-Maki 25 0 7 1
Tempura Roll 70 9 3.5 2
Tofu Roll 30 4 1 1
Tsunami Roll (salmon, crab) 55 6 3 2

  • Bonito Roll (tuna, salmon, avocado, cucumber, masago)
  • Boston Roll (scallions, crab, salmon)
  • California Roll (crab, avocado, cucumber, sesame seeds)
  • Carolina Roll (crab, spicy tuna, salmon, cucumber, avocado)
  • Crispy California Roll (crab, avocado, cucumber, tempura)
  • Dragon Roll (shrimp, tempura, unagi)
  • Dynamite Roll (scallops, tuna, tempura)
  • Kappa Roll (cucumber)
  • Philadelphia Roll (smoked salmon, avocado, cream cheese)
  • Rainbow Roll (snow crab, avocado, albacore, hamachi, salmon, flounder)
  • Spider Roll (crab, avocado, masago, scallions, eel)
  • Tsunami Roll (salmon, crab)

Calories in Sushi: Nigiri Sushi and Sashimi

Sushi calories are for 1 oz. unless otherwise noted:

Nigiri Sushi and Sashimi Calories Carbohydrate (grams) Protein (grams) Fat (grams)
Nigiri, fish roe   50 8 5 0
Nigiri, salmon    51 7 3 1
Nigri, shrimp (Egi) 45 9 2 2
Nigiri, yellowtail 45 7 2 1
Sashimi, beef 45 0 7 2
Sashimi, Hamachi (yellowtail tuna) 41 0 7 1.5
Sashimi, Ika (squid) 26 1 4 .5
Sashimi, Maguro (yellowfin tuna) 31 0 7 .3
Sashimi, Saba (mackerel)     58 0 5 4
Sashimi, Suzuki (Sea Bass) 27 0 5 .5
Sashimi, Tako (octopus) 23 .5 4 .5
Sashimi, tuna 37 0 7 1


Calories in Sushi: "Side Dishes"

Side Dish Calories Carbohydrate (grams) Protein (grams) Fat (grams)
Calamari Salad   (1/2 cup) 84 13 4.5 1.5
Chicken Tempura  (1 oz.) 70 8 5 2
Edamame           (2/3 cup) 153 5 15 8.5
Miso Soup with Tofu (2 cups) 75 0 7 5
Pickled Ginger      (1 oz.) 28 7 0 0
Pork Dumpling (1) 70 6 7 2
Seaweed Salad  (1/2 cup) 64 13 0 2
Shrimp Teriyaki     (1 oz.) 30 1 4 1
Spring Roll            (1 roll) 20 2 2 .5
Sushi Rice          (1/2 cup) 100 25 0 0
Wasabi (1 oz.) 74 11 0 0

Note: Limit/avoid fish with moderate to high mercury levels:

  • albacore tuna
  • mackerel
  • yellowtail tuna (hamachi)
  • yellowfin tuna (maguro)

More of my professional advice you may find helpful:

Quick Meal Ideas

More on how to avoid mercury in fish.

Detox your diet.

Healthy Eating

Your Personal Nutrition Guide Home Page

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