The Sushi FAQ Logo
 

Sushi Calories and Nutritional Information
Sushi Calories * Health Benefits of Sushi (Omega-3 fatty acids) * Health Risks

Have you ever wondered how many calories there are in sushi? Thankfully sushi is not a particularly fattening food, and a low calorie meal is not out of the cards if you have a craving for sushi. While rice contains a fair amount of carbohydrates, sushi can be eaten without it (as sashimi) and in moderation, even a standard sushi item can be a healthful treat without breaking the calorie bank. People do not often think about the relatively low amount of calories in seafood and in this section we highlight the calories found in common sushi items for the consumer, however we will caution our readers that as with any hand-crafted food, a similar sushi item made by two different sushi chefs (itamae) may have different proportions of ingredients, and therefore different values for calories, fat, carbohydrates, and protein. Restaurants with a preference for flavor over calorie watching may also add ingredients, such as mayonnaise to some rolls, which will increase their caloric values over our baseline data. However, the information in this section should give the consumer a good approximation of the calorie and nutrition content of various sushi items in order to make an informed decision. Keep in mind that we at The Sushi FAQ are not nutritionists or dietitians, but we have pulled data from various government and other sources (e.g. the USDA and publicly available data from restaurants and supermarkets) in order to provide information that we believe is accurate. By popular demand for a weight watchers points list, we have also begun to add weight watchers points (rounded to the nearest half point) calculated from the nutritional values provided. We are making available three sections, the first for the most common sushi rolls, the second is just sashimi (sushi without the rice), and the third section outlines other items one may find at a Japanese restaurant. We also include information to calculate what you will get with a standard nigiri sushi item. If there is any information that we do not provide but you would like to inquire about, feel free to contact us and we will research it and add it to the list. Meshi agare!


Click the tab to view nutritional information for any type of sushi.
Basic Sushi Rolls (estimated per entire roll, not each piece)1

Roll Name
Hover your mouse over the item name for an ingredient list.

Calories per roll Fat grams per roll Total Carb grams per roll Fiber grams per roll 2 Protein grams per roll Weight Watchers Points

Avocado Roll

140 5.7 28 5.8 2.1 2.5

California Roll

255 7.0 38 5.8 9.0 5.0

Kappa Maki (cucumber roll)

136 0.0 30 3.5 6.0 2.0

Spicy Tuna Roll

290 11.0 26 3.5 24 6.0

Shrimp Tempura Roll

508 21.0 64 4.5 20 11.0

Salmon & Avocado Roll

304 8.7 42 5.8 13 6.0

Tuna (Maguro) Roll

184 2.0 27 3.5 24 3.0

Eel (Unagi) and avocado Roll

372 17.0 31 5.8 20 8.0
1 These are estimates based on data collected from various restaurants and supermarkets that make their
information publicly available. All information on this page is estimated from these data, not absolute as
different restaurants may make their rolls differently.

2 Fiber is calculated per roll based on information from the USDA Nutritional Database
Sushi Item information per piece of nigiri sushi (fish on rice bed)

Sushi Item

English

Calories per pc Fat grams per pc Total Carb grams per pc Fiber grams per pc Protein grams per pc Weight Watchers Points

Amaebi 

Sweet shrimp 

60 0.5 8.4 0.6 6.3 1.0

Anago 

Conger eel 

63 2.1 8.2 0.6 3.9 1.5

Awabi 

Abalone 

45 0.1 9.1 0.6 2.9 1.0

Buri 

Yellowtail 

51 0.8 8.2 0.6 3.8 1.0

Hamachi 

Young yellowtail 

51 0.8 8.2 0.6 3.8 1.0

Hirame 

Flounder 

43 0.2 8.2 0.6 3.2 1.0
Hokkigai Surf Clam 51 0.3 9.0 0.6 4.1 1.0

Hotategai 

Giant scallop 

43 0.1 8.6 0.6 3.0 1.0

Ika 

Squid 

43 0.2 8.7 0.6 2.7 1.0

Ikura 

Salmon roe 

39 0.5 8.3 0.6 2.1 1.0

Iwashi 

Sardine 

59 1.7 8.2 0.6 4.0 1.0

Katsuo 

Skipjack, Bonito 

45 0.2 8.2 0.6 3.6 1.0

Kisu 

Whiting 

42 0.2 8.2 0.6 3.1 1.0

Kohada 

Gizzard shad 

40 2.0 8.2 0.6 2.9 1.0

Maguro

Tuna (Bluefin)

50 0.7 8.2 0.6 3.8 1.0

Mirugai 

Geoduck 

40 0.2 8.2 0.6 2.2 1.0

Saba 

Mackerel 

59 2.0 8.2 0.6 3.2 1.0

Sake 

Salmon (Farmed)

56 1.6 8.2 0.6 3.3 1.0

Sake 

Salmon (wild)

50 0.9 8.2 0.6 3.3 1.0
Shiro Maguro White Tuna (Albacore) 55 1.1 8.2 0.6 4.1 1.0

Shirauo 

Whitefish 

41 0.9 8.2 0.6 3.2 1.0

Suzuki 

Sea bass 

41 0.3 8.2 0.6 3.1 1.0

Tai 

Red sea bream, Red snapper 

41 0.2 8.2 0.6 3.4 1.0

Tako 

Octopus 

53 0.3 8.9 0.6 4.8 1.0
Tamago Japanese Omelet 75 2.0 13.2 0.6 2.5 1.5

Uni 

Sea urchin 

64 1.1 8.2 0.6 3.7 1.5

At an average restaurant, the neta, or fish part of a sushi item will weigh roughly 0.5 oz, while a piece of sashimi
will weigh approximately 1 oz, depending on who prepares the fish.

Sashimi item information per 1 ounce piece (just fish, no rice)

Sashimi Item

English

Calories per oz Fat grams per oz Total Carb grams per oz Fiber grams per oz Protein grams per oz Weight Watchers Points

Amaebi 

Sweet shrimp 

30 0.5 0.2 0.0 5.8 0.5

Anago 

Conger eel 

67 4.2 0.0 0.0 6.7 1.5
Ankimo3 Monkfish Liver 60 5.0 1.0 0.0 1.5 1.5

Awabi 

Abalone 

30 0.2 1.7 0.0 4.8 0.5

Buri 

Yellowtail 

41 1.5 0.0 0.0 6.6 1.0

Hamachi 

Young yellowtail 

41 1.5 0.0 0.0 6.5 1.0

Hirame 

Flounder 

26 0.3 0.0 0.0 5.3 0.5
Hokkigai Surf Clam 42 0.6 1.5 0.0 7.2 1.0

Hotategai 

Giant scallop 

26 0.2 0.7 0.0 5.0 0.5

Ika 

Squid 

26 0.4 0.9 0.0 4.4 0.5

Ikura 

Salmon roe 

19 0.9 0.2 0.0 3.1 0.5

Iwashi 

Sardine 

59 3.3 0.0 0.0 7.0 1.5

Kani (Real)

King Crab (Steamed)

27 0.4 0.0 0.0 5.5 0.5

Kani (Surimi)

King Crab (Fake)

27 0.1 4.3 0.0 2.2 0.5

Katsuo 

Skipjack, Bonito 

29 0.3 0.0 0.0 6.2 0.5

Kisu 

Whiting 

24 0.4 0.0 0.0 5.2 0.5

Kohada 

Gizzard shad 

19 3.9 0.0 0.0 4.8 0.5

Maguro

Tuna (Bluefin)

40 1.4 0.0 0.0 6.6 1.0

Mirugai 

Geoduck 

20 0.3 0.0 0.0 3.4 0.4

Saba 

Mackerel 

58 3.9 0.0 0.0 5.3 1.5

Sake 

Salmon (Farmed)

52 3.1 0.0 0.0 5.6 1.5

Sake 

Salmon (wild)

40 1.8 0.0 0.0 5.6 1.0
Shiro Maguro White Tuna (Albacore) 49 2.1 0.0 0.0 7.2 1.0

Shirauo 

Whitefish 

21 1.7 0.0 0.0 5.4 0.5

Suzuki 

Sea bass 

22 0.6 0.0 0.0 5.2 0.5

Tai 

Red sea bream, Red snapper 

22 0.4 0.0 0.0 5.8 0.5

Tako 

Octopus 

46 0.6 1.3 0.0 8.5 1.0
Tamago
(1 pc)
Japanese Omelet 45 per pc 2.0 per pc 5.0 per pc 0.0 2.0 per pc 1.0

Uni 

Sea urchin 

34 1.1 0.0 0.0 3.2 1.0

At an average restaurant, the neta, or top part (e.g. fish) of a sushi item will weigh roughly 0.5 oz, while a piece of sashimi
will weigh approximately 1 oz, depending on who prepares the fish.
3 A typical serving of ankimo will be 1.5 ounces. Hover your mouse here for full serving nutritional information and source.
N.B. Sashimi is also a particularly good choice for those on low carb diets due the high protein, low carbohydrate profile of many fish.

Whole Foods Sushi Items (per 100 grams of the particular item)4

Roll Name

Calories per 100g Fat grams per 100g Total Carb grams per 100g Fiber grams per 100g 2 Protein grams per 100g Weight Watchers Points
All Salmon Nigiri Combo 196 4 30 1 8 4.0
Avocado Cucumber Roll 158 2 32 1 4 3.0
Blazing Chili Soy Roll 172 2 33 1 4 3.5
Brown Rice Avocado Cucumber Roll 165 2 32 3 3 3.5
Brown Rice California Roll 177 2 31 2 4 3.0
Brown Rice Salmon Avocado Roll 197 5 30 2 7 4.0
Brown Rice Shrimp California Roll 185 2 33 2 7 3.5
Brown Rice Spicy Shrimp Tempura Roll 199 3 36 1 8 4.0
Brown Rice Spicy Tuna Avocado Roll 189 4 30 2 6 4.0
Brown Rice Tuna Avocado Roll 165 3 31 2 5 3.5
California Roll 171 2 33 1 3 3.5
Chef's Assorted Nigiri (6pc) 167 4 24 0 10 4.0
Crabmeat California Roll 170 1 34 1 5 3.5
Double Salmon Roll 188 6 26 1 6 4.0
Edamame 150 0 14 4 11 2.5
Multi-Grain Avocado Cucumber Roll 173 3 33 2 4 3.5
Multi-Grain California Roll 189 2 34 2 5 3.5
Multi-Grain Salmon Avocado Roll 205 5 33 2 7 4.0
Multi-Grain Spicy Shrimp Tempura Roll 207 3 39 1 8 4.5
Rainbow Roll 186 4 30 1 7 4.0
Salmon Avocado Roll 190 4 33 1 6 4.0
Salmon & Tuna Nirigi Roll Combo 178 3 31 1 8 3.5
Shrimp California Roll 177 2 36 1 6 3.5
Spicy Shrimp Tempura Roll 193 2 40 0 7 4.0
Spicy Tuna Cucumber Roll 176 2 34 0 5 4.0
Summer Breeze Roll 159 2 32 1 4 3.0
Tuna Avocado Roll 179 3 33 1 5 3.5
4 These values that come directly from Genji Express, the company who produces the sushi for Whole Foods in many
of their stores. Before assuming that these values will exactly match your purchase, please ensure that the sushi
you purchase from Whole Foods was produced by Genji Express.
Other Items
Item Serving Size Calories per serving Fat grams per serving Total Carb grams per serving Fiber grams per serving Protein grams per serving Weight Watchers Points
Edamame 1/2 cup 100 3.0 9.0 5.0 8.0 1.5
Ginger (gari)  13g 9.0 0.0 1.9 0.0 0.2 0.0
Mayonaise (Kewpie) 1 Tbsp 50 5.0 0.0 0.0 0.0 1.5
Miso Soup (w/o tofu) 1 cup 40 1.3 5.3 1.1 3.3 0.5
Nori (seaweed) 1 sheet 13 0.0 1.3 1.0 1.3 0.0
Rice* 1/2 cup 121 0.2 33 2.5 2.2 2.0
Seaweed Salad (Chukka Sarada) 2 oz 70 4.0 10 1.0 1.0 1.5
Soy Sauce (shoyu) 1 Tbsp (15ml) 10 0.0 2.0 0.0 2.0 0.0
Wasabi (fake) 4g 7.0 0.0 1.0 0.0 0.0 0.0
Wasabi (real)  4g  4.4 0.0 1.0 0.5 0.2 0.0
Much thanks to Tabalicious for the great tab system!

We would like to continually add to this database of calories in sushi and nutritional
information. If you have and requests or suggestions, please do not hesitate

Copyright© 2000 - 2009 The Sushi FAQ (sushifaq.com)