Sushi Calories And Other Food Item Information
How Many Calories Are In A Piece Of Sushi?
If are concerned about sushi calories in general or the specific calories in sushi, sashimi, rolls (maki), or the various items at a Japanese restaurant, we’re here to help, and you will be happy to hear that there are many options to satisfy your sushi cravings while still having a sensible and satisfying meal! Thankfully sushi is not a particularly fattening food, and a low calorie meal is not out of the cards if you have a hankering for sushi. Many different options are available for those watching sushi calories, carbs, and other nutritional values. While the rice in sushi contains a fair amount of carbohydrates (making even the ubiquitous California roll calories something to watch), sushi can be eaten without rice (as sashimi, a great choice for keto sushi). In moderation, even a standard sushi item can be a satisfying treat without breaking the calorie bank. This section highlights the the calorie count in sushi and the nutritional values for common types of sushi. We also include items that you may find in your sushi dining adventures at various places usual and unusual. Included is information on nigiri sushi (finger sushi), sushi rolls, sashimi, side items you may find at a Japanese restaurant, and even items that are commonly found at grocery stores such as Whole Foods. Our hope is that this information will help you make informed decisions. If you are looking for information on sushi calories, we hope that these tables help you.
| sushi item | english | caloriesper piece | fatgrams per piece | carbsgrams per piece | fibergrams per piece | proteingrams per piece | weight watcherspoints plus |
|---|---|---|---|---|---|---|---|
| Sushi item information per piece of nigiri sushi (fish on rice bed) | |||||||
| Amaebi | Sweet Shrimp | 60 | 0.5 | 8.4 | 0.6 | 6.3 | 1.5 |
| 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 | 1.5 |
| Kani (real) | King Crab Leg | 43 | 0.2 | 8.2 | 0.6 | 3.3 | 1.0 |
| Kani (fake) | Fake Crab Leg | 43 | 0.1 | 10.4 | 0.6 | 1.6 | 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 | 1.5 |
| Maguro | Tuna (Bluefin) | 50 | 0.7 | 8.2 | 0.6 | 3.8 | 1.5 |
| Mirugai | Geoduck | 40 | 0.2 | 8.2 | 0.6 | 2.2 | 1.0 |
| Saba | Mackerel | 59 | 2.0 | 8.2 | 0.6 | 3.2 | 1.5 |
| Sake | Salmon (Farmed) | 56 | 1.6 | 8.2 | 0.6 | 3.3 | 1.5 |
| Sake | Salmon (Wild) | 50 | 0.9 | 8.2 | 0.6 | 3.3 | 1.5 |
| Shiro Maguro | White Tuna (Albacore) | 55 | 1.1 | 8.2 | 0.6 | 4.1 | 1.5 |
| Shiro Maguro | Super White Tuna (Escolar) | 51 | 1.1 | 8.2 | 0.6 | 4.1 | 1.0 |
| Shirauo | Whitefish | 41 | 0.9 | 8.2 | 0.6 | 3.2 | 1.5 |
| 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 | 1.5 |
| 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 | 2.0 |
| 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. | |||||||
| roll name | caloriesper roll | fatgrams per roll | carbsgrams per roll | fibergrams per roll | proteingrams per roll | weight watcherspoints plus |
|---|---|---|---|---|---|---|
| Basic Sushi Rolls (estimated per entire roll, not each piece)1 |
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| Avocado Roll | 140 | 5.7 | 28 | 5.8 | 2.1 | 4.0 |
| California Roll | 255 | 7.0 | 38 | 5.8 | 9.0 | 6.0 |
| Kappa Maki (cucumber roll) | 136 | 0.0 | 30 | 3.5 | 6.0 | 3.0 |
| Spicy Tuna Roll | 290 | 11.0 | 26 | 3.5 | 24 | 7.5 |
| Shrimp Tempura Roll | 508 | 21.0 | 64 | 4.5 | 20 | 13.0 |
| Salmon & Avocado Roll | 304 | 8.7 | 42 | 5.8 | 13 | 7.0 |
| Tobiko and Raw Quail Egg | 274 | 1.8 | 8.2 | 1.3 | 10.4 | 2.0 |
| Tuna (Maguro) Roll | 184 | 2.0 | 27 | 3.5 | 24 | 5.0 |
| Yellowtail & Scallion Roll | 245 | 2.6 | 37 | 1.9 | 15 | 5.8 |
| Eel (Unagi) and avocado Roll | 372 | 17.0 | 31 | 5.8 | 20 | 9.0 |
| 1 One roll is usually cut into 6 large pieces. 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 |
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| sashimi item | english | caloriesper ounce | fatgrams per ounce | carbsgrams per ounce | fibergrams per ounce | proteingrams per ounce | weight watcherspoints plus |
|---|---|---|---|---|---|---|---|
| Sashimi item information per 1 ounce piece just fish, no rice) | |||||||
| 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 |
| Ankimo | 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 Leg | 27 | 0.4 | 0.0 | 0.0 | 5.5 | 0.5 |
| Kani (Surimi) | Fake Crab Leg | 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 | 2.0 | 5.0 | 0.0 | 2.0 | 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. |
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| roll name | caloriesper 100g | fatgrams per 100g | carbsgrams per 100g | fibergrams per 100g | proteingrams per 100g | weight watcherspoints plus |
|---|---|---|---|---|---|---|
| Whole Foods Sushi Items (per 100g of the particular item)4 | ||||||
| All Salmon Nigiri Combo | 196 | 4 | 30 | 1 | 8 | 4.5 |
| Avocado Cucumber Roll | 158 | 2 | 32 | 1 | 4 | 4.0 |
| Blazing Chili Soy Roll | 172 | 2 | 33 | 1 | 4 | 4.0 |
| Brown Rice Avocado Cucumber Roll | 165 | 2 | 32 | 3 | 3 | 4.0 |
| Brown Rice California Roll | 177 | 2 | 31 | 2 | 4 | 4.0 |
| Brown Rice Salmon Avocado Roll | 197 | 5 | 30 | 2 | 7 | 5.0 |
| Brown Rice Shrimp California Roll | 185 | 2 | 33 | 2 | 7 | 4.5 |
| Brown Rice Spicy Shrimp Tempura Roll | 199 | 3 | 36 | 1 | 8 | 5.0 |
| Brown Rice Spicy Tuna Avocado Roll | 189 | 4 | 30 | 2 | 6 | 4.5 |
| Brown Rice Tuna Avocado Roll | 165 | 3 | 31 | 2 | 5 | 4.0 |
| California Roll | 171 | 2 | 33 | 1 | 3 | 4.0 |
| Chef's Assorted Nigiri (6pc) | 167 | 4 | 24 | 0 | 10 | 4.4 |
| Crabmeat California Roll | 170 | 1 | 34 | 1 | 5 | 4.0 |
| Double Salmon Roll | 188 | 6 | 26 | 1 | 6 | 4.5 |
| Edamame | 150 | 0 | 14 | 4 | 11 | 2.0 |
| Multi-Grain Avocado Cucumber Roll | 173 | 3 | 33 | 2 | 4 | 4.5 |
| Multi-Grain California Roll | 189 | 2 | 34 | 2 | 5 | 4.0 |
| Multi-Grain Salmon Avocado Roll | 205 | 5 | 33 | 2 | 7 | 5.0 |
| Multi-Grain Spicy Shrimp Tempura Roll | 207 | 3 | 39 | 1 | 8 | 5.5 |
| Rainbow Roll | 186 | 4 | 30 | 1 | 7 | 4.5 |
| Salmon Avocado Roll | 190 | 4 | 33 | 1 | 6 | 5.0 |
| Salmon & Tuna Nirigi Roll Combo | 178 | 3 | 31 | 1 | 8 | 4.5 |
| Shrimp California Roll | 177 | 2 | 36 | 1 | 6 | 4.5 |
| Shrimp Summer Roll (w/ sweet chili sauce) *per serving | 170 | 0.5 | 32 | 1 | 9 | 4.5 |
| Spicy Shrimp Tempura Roll | 193 | 2 | 40 | 0 | 7 | 4.5 |
| Spicy Tuna Cucumber Roll | 176 | 2 | 34 | 0 | 5 | 4.5 |
| Summer Breeze Roll | 159 | 2 | 32 | 1 | 4 | 4.0 |
| Tuna Avocado Roll | 179 | 3 | 33 | 1 | 5 | 4.5 |
| The following rolls are listed per serving (package), not per 100g | ||||||
| Vegetable Salad Dressing Roll - White Rice (261g) | 590 | 34 | 64 | 3 | 8 | 15.5 |
| Vegetable Salad Dressing Roll - Brown Rice (261g) | 580 | 35 | 59 | 7 | 9 | 15.0 |
| Vegetable Salad Dressing Roll - Multi-Grain (261g) | 590 | 34 | 64 | 4 | 9 | 15.5 |
| 4 These values were provided by Genji Express, the company that 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. Also keep in mind that these values are per 100g, not per package, unless otherwise indicated. | ||||||
| item | serving size | caloriesper serving | fatgrams per serving | carbsgrams per serving | fibergrams per serving | proteingrams per serving | weight watcherspoints plus |
|---|---|---|---|---|---|---|---|
| Other Items | |||||||
| Edamame | 1/2 cup | 100 | 3.0 | 9.0 | 5.0 | 8.0 | 2.0 |
| 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 (plain) | 1 Tbsp | 30 | 1.0 | 5.0 | 1.0 | 2.0 | 1.0 |
| Miso Soup (w/o tofu) | 1 Cup | 40 | 1.3 | 5.3 | 1.1 | 3.3 | 1.0 |
| Nori (seaweed) | 1 sheet | 13 | 0.0 | 1.3 | 1.0 | 1.3 | 0.0 |
| Sushi Rice | 1/2 cup | 121 | 0.2 | 33 | 2.5 | 2.2 | 3.5 |
| Seaweed Salad (Chukka Sarada) | 2oz | 70 | 4.0 | 10 | 1.0 | 1.0 | 2.0 |
| Soy Sauce (shoyu) | 1 Tbsp (15ml) | 10 | 0.0 | 2.0 | 0.0 | 2.0 | 0.5 |
| Sunomono (cucumber salad) | 1 Cup | 46 | 2.0 | 4.0 | 1.0 | 1.0 | 1.0 |
| 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 |
Our Sources And Some Thoughts On Our Data
Our readers are cautioned that as with any hand-crafted food, a similar sushi item made by two different sushi chefs may have different proportions of ingredients, and therefore some variance in sushi calories. Therefore they may have slightly different values for calories, fat, carbohydrates, and protein. Restaurants 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 you a good approximation of the calorie and nutritional content of various sushi items. Hopefully this will allow you an informed decision regarding the weight loss advantages of lean protein and sushi in general, and I use the highest editorial standards presenting this information.
I have always believed in the idea of “everything in moderation including moderation” and realize that sometimes a person just needs an incredible meal. As sushi cravers, we’ve always been keenly aware of the caloric density of rice, we also believe that the occasional sushi meal is not going to ruin a healthful diet and in fact, the nutritional content of a quality sushi meal is a significant positive when people are trying to be careful of what they eat. To add, there are so many options at restaurants, as long as you avoid some of the sugary sauces and other highly processed foods, the occasional sushi dinner is a pleasant treat. Nevertheless we wanted to offer reliable evidence-based information on the nutritional content and calories in sushi items (and other offerings) to those who may want to be more aware of their choices.
Please keep in mind that we at The Sushi FAQ are not dietitians nor in that field, but I am an expert in data analysis and studying sushi and sashimi-oriented information as an extension of my work in data analysis in finance. I am extremely data-oriented and understand food science growing up with a family-owned catering service. So I have therefore compiled data from official sources (e.g. the USDA, thank goodness the information is readily available) and I have requested specific information from a large number of restaurants and supermarkets in order to provide our readers with a single source of the most accurate values we have identified as well as qualitative data from other academic sources. By popular demand for a Weight Watchers PointsPlus list, we have added estimated Weight Watchers points for sushi items (usually rounded to the nearest half point). All of the information in these tables was calculated from the nutritional values provided by the aforementioned sources.
Meshiagare!