How Many Calories in Sushi?
FoodIdentifier.comSushi calories vary widely by type and preparation. A single piece of nigiri has about 40–65 calories, and a full maki roll (6–8 pieces) has about 250–500 calories depending on fillings. Per USDA FoodData Central, a California roll provides about 172 kcal per 100g (about 265 calories per 6-piece roll). Plain cucumber maki is lightest (about 140 kcal per roll); fried or mayo-based rolls are heaviest (350–500+ per roll). Rolls vary by restaurant. These are standard USDA-based reference values.
🔬 Nutrition Facts — Per 1 Piece Salmon Nigiri (27g)
Source: USDA FoodData Central · 2026
🥗 Key Ingredients & Nutrients at a Glance
📊 Quick Facts
- •1 piece salmon nigiri (27g): ~48 cal | 5.8g protein | 9g carbs | 1.5g fat
- •Per 100g (USDA, salmon nigiri): ~150 kcal | 21g protein | 33g carbs | 5.5g fat
- •California roll (6 pieces, 150g): ~255–265 calories (USDA 172 kcal/100g)
- •Nigiri range: ~40–65 calories per piece
- •Maki roll range: ~250–500 calories per full roll
- •Cucumber maki (lightest): ~140 calories per full roll
- •Spicy tuna roll: ~290–350 calories per roll (mayo adds ~90–100 cal)
- •Shrimp tempura roll: ~350–500 calories per roll (frying adds ~100–150 cal/piece)
- •Sashimi (lowest): ~30–40 calories per piece, 0g carbs
- •Sodium: 1 tbsp soy sauce ~900–1,000mg (use low-sodium)
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📸 Try Free Food ScannerCalories in Sushi — Why Type and Preparation Change Everything
Sushi calories vary widely by type and preparation. A single piece of nigiri has about 40–65 calories, and a full maki roll (6–8 pieces) has about 250–500 calories depending on fillings. Per USDA FoodData Central, a California roll provides about 172 kcal per 100g (about 265 calories per 6-piece roll). The lightest options are plain cucumber maki (about 140 kcal per roll) and sashimi (30–40 cal per piece, no rice); the heaviest are tempura-fried and spicy mayo rolls (350–500+ calories per roll). Rolls vary by restaurant — portion sizes, rice amounts, and sauce use differ widely. These are generic USDA-based values.
Why Sushi Is Healthy — But Easy to Overeat
Sushi combines lean protein (fish), complex carbs (rice), and healthy fats (omega-3s from salmon and tuna). A piece of salmon nigiri has about 5.8g of protein for just 48 calories, and sashimi is one of the most protein-dense foods per calorie (about 20–30g of protein for 150–200 cal). But sushi is easy to overeat: a typical order of 2–3 specialty rolls can hit 800–1,500 calories. The calorie traps are tempura frying (adds 100–150 cal per piece), spicy mayo (adds 90–100 cal per tablespoon), cream cheese, and eel sauce. Soy sauce adds sodium, not calories, but can cause water retention. For weight loss, choose nigiri and sashimi over fried and mayo rolls.
🍣 Full Nutrition Facts — Salmon Nigiri (Per 100g and Per Piece 27g)
Complete nutrition facts for salmon nigiri, based on USDA FoodData Central reference values. This is a representative baseline — other sushi types (tuna, California roll, maki) differ and are shown in the tables below.
| Nutrient | Per 100g | Per Piece (27g) | % Daily Value (per piece) |
|---|---|---|---|
| Calories | ~150 kcal | ~48 kcal | — |
| Protein | ~21 g | ~5.8 g | 12% |
| Total Carbohydrate | ~33 g | ~9.0 g | 3% |
| • Dietary Fiber | ~0.7 g | ~0.2 g | 1% |
| • Total Sugars | ~0.5 g | ~0.1 g | — |
| Total Fat | ~5.5 g | ~1.5 g | 2% |
| • Saturated Fat | ~1.2 g | ~0.3 g | 2% |
| Sodium | ~670 mg | ~180 mg | 8% |
| Omega-3 (EPA+DHA) | ~1.2 g | ~0.3 g | — |
| Selenium | ~36 µg | ~10 µg | 18% |
| Vitamin B12 | ~3.3 µg | ~0.9 µg | 38% |
🍣 Sushi Calories by Piece — Nigiri and Sashimi
Per-piece calories for nigiri (fish + rice) and sashimi (fish only). Nigiri is about 40–65 calories per piece; sashimi is about 30–40 calories per piece with zero carbs. Note: rolls vary by restaurant — rice amounts and fish portions differ. Values are representative USDA-based estimates.
| Type (per piece) | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Salmon nigiri | ~27g | ~48 kcal | 5.8g | 9.0g | 1.5g |
| Tuna nigiri | ~25g | ~40 kcal | 5.5g | 8.5g | 0.5g |
| Shrimp nigiri | ~25g | ~40 kcal | 4.5g | 8.5g | 0.5g |
| Eel nigiri (unagi) | ~30g | ~65 kcal | 5.0g | 9.0g | 2.5g |
| Salmon sashimi | ~18g | ~37 kcal | 5.8g | 0g | 1.2g |
| Tuna sashimi | ~18g | ~32 kcal | 7.0g | 0g | 0.3g |
🍣 Sushi Calories by Roll — Maki and Specialty Rolls (Per Full Roll, 6–8 Pieces)
Full-roll calories for common maki and specialty rolls. Plain vegetable rolls are lightest (140–180 cal); mayo and tempura rolls are heaviest (350–500+ cal). Rolls vary by restaurant — rice amounts, sauce use, and portion sizes differ widely. Values are representative USDA-based estimates.
| Roll (full, 6–8 pieces) | Calories | Protein | Carbs | Fat | Notes |
|---|---|---|---|---|---|
| Cucumber maki (kappa) | ~140 kcal | 3g | 28g | 0.5g | Lightest roll |
| Avocado maki | ~170 kcal | 3g | 28g | 6g | Higher fat (avocado) |
| Tuna maki (tekka) | ~184 kcal | 8g | 28g | 1g | Lean, high protein |
| Salmon maki | ~190 kcal | 7g | 28g | 2g | Omega-3s |
| California roll | ~255 kcal | 5.5g | 28g | 7g | Imitation crab + avocado |
| Spicy tuna roll | ~290–350 kcal | 8g | 30g | 12g | Spicy mayo adds ~90–100 cal |
| Spicy salmon roll | ~300–350 kcal | 8g | 30g | 13g | Spicy mayo adds ~90–100 cal |
| Shrimp tempura roll | ~350–500 kcal | 9g | 35g | 17g | Fried — heaviest |
| Dragon roll (eel + tempura) | ~400–550 kcal | 9g | 40g | 20g | Eel sauce + tempura |
Why the range? A spicy tuna roll at one restaurant might have 290 calories (light mayo) and 350 at another (heavy mayo). A tempura roll ranges from 350 (light fry) to 500+ (heavy fry and sauce). Rolls vary by restaurant — ask your server or check the restaurant's nutrition guide if available. See also our sushi calories guide and the calories in rice page (most sushi carbs come from rice).
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📸 Scan Your Food Free🍣 Sushi vs Sashimi vs Poke Bowl — Calories, Protein, Carbs Per Serving
Per serving, sashimi is the lowest-calorie option (150–200 cal for 5 pieces, 0g carbs, 20–30g protein). Nigiri is moderate (90–130 cal for 2 pieces). A poke bowl is higher (400–700 cal) because of the rice base and added sauces. A California roll is about 265 calories per 6 pieces. For the most protein per calorie, choose sashimi; for a filling meal with carbs, choose a poke bowl (but go light on rice and sauce).
| Sushi Type (per serving) | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 🐟 Sashimi (5 pieces) | ~150–200 kcal | ~25g | 0g | ~5g |
| 🍣 Nigiri (2 pieces) | ~90–130 kcal | ~12g | ~18g | ~3g |
| 🍙 Cucumber maki (full roll) | ~140 kcal | ~3g | ~28g | ~0.5g |
| 🍙 California roll (6 pieces) | ~255–265 kcal | ~5.5g | ~28g | ~7g |
| 🍙 Spicy tuna roll (full) | ~290–350 kcal | ~8g | ~30g | ~12g |
| 🥗 Poke bowl (standard) | ~400–700 kcal | ~20–30g | ~50–70g | ~10–20g |
Practical Tips for Ordering Sushi
- Choose nigiri and sashimi over specialty rolls: Nigiri is 40–55 cal per piece; sashimi is 30–40 cal per piece with 0g carbs. A 6-piece sashimi plate is 150–200 cal with 20–30g of protein — one of the most protein-dense sushi orders.
- Limit specialty rolls to one per meal: A spicy tuna or tempura roll is 350–500 calories. Order one specialty roll and pair it with nigiri or sashimi instead of two or three heavy rolls (which can hit 1,000–1,500 cal).
- Skip the spicy mayo and tempura: Spicy mayo adds about 90–100 calories per tablespoon; tempura frying adds about 100–150 calories per piece. A plain tuna roll (184 cal) becomes a spicy tuna roll (290–350 cal) with one tablespoon of mayo.
- Use low-sodium soy sauce and dip fish-side: Regular soy sauce has about 900–1,000mg of sodium per tablespoon. Dipping fish-side (not rice-side) cuts sodium by half and keeps the rice from falling apart.
- Pair with edamame or miso soup: A cup of miso soup is about 40 calories and fills you up; a half-cup of edamame is about 95 calories with 9g of protein. Both add volume and protein without many calories.
Sushi and Weight Loss — Next Steps
Sushi can be part of a weight-loss diet if you choose the right types. Nigiri, sashimi, and plain maki are low in calories and high in protein; tempura and spicy mayo rolls are calorie-dense. Here's how to order for weight loss:
- Build your order around sashimi and nigiri: A 6-piece sashimi plate (150–200 cal, 20–30g protein) plus 2 pieces of nigiri (90–110 cal) is a full meal for under 350 calories with 25–35g of protein.
- Choose one specialty roll, not two or three: One spicy tuna roll (290–350 cal) plus sashimi keeps the meal under 600 calories. Two or three specialty rolls can hit 1,000–1,500 calories.
- Avoid tempura, cream cheese, and eel sauce: These add 100–200 calories per roll. Choose plain rolls (cucumber, tuna, salmon maki) or nigiri instead.
- Watch the rice and soy sauce: Most sushi carbs come from rice (about 9g per piece of nigiri). For low-carb, choose sashimi (0g carbs). Use low-sodium soy sauce and dip fish-side to cut sodium.
For your daily calorie and protein targets, use the Calorie Calculator and Protein Calculator. This is not medical advice — talk to your doctor.
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Try Free Food Scanner →📋 Nutrition data based on USDA FoodData Central. Values may vary by brand, preparation method, and serving size. Not a substitute for professional medical or dietary advice. Always consult a registered dietitian for personalized nutrition guidance.