Calories in Sushi

Sushi Calories and Nutritional Information

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 the rice in sushi contains a fair amount of carbohydrates, sushi can be eaten without rice (as sashimi) and in moderation, even a standard sushi item can be a healthy treat without breaking the calorie bank. In this section we highlight the the calories in sushi and the nutritional values for common sushi items you will likely find in your sushi dining adventures. We have collected information on nigiri sushi (finger sushi), maki sushi (rolls), sashimi, side items you may find at a Japanese restaurant, and even items that are commonly found at grocery stores like Whole Foods. We hope that this information will help you make informed decisions.

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roll name	caloriesper roll	fatgrams per roll	carbsgrams per roll	fibergrams per roll	proteingrams per roll	weight watcherspoints plus
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
Basic Sushi Rolls (estimated per entire roll, not each piece)¹
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

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sushi item	english	caloriesper piece	fatgrams per piece	carbsgrams per piece	fibergrams per piece	proteingrams per piece	weight watcherspoints plus
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.
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
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

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sashimi item	english	caloriesper ounce	fatgrams per ounce	carbsgrams per ounce	fibergrams per ounce	proteingrams per ounce	weight watcherspoints plus
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.
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

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roll name	caloriesper 100g	fatgrams per 100g	carbsgrams per 100g	fibergrams per 100g	proteingrams per 100g	weight watcherspoints plus
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.
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

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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

We caution our readers 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 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 in order to make an informed decision regarding the weight loss advantages of lean protein and sushi in general.

Please keep in mind that we at The Sushi FAQ are not nutritionists or dietitians. We have simply compiled data from official sources (e.g. the USDA) and data from restaurants and supermarkets in order to provide our readers with a single source of accurate numbers. 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) calculated from the nutritional values provided. Meshi agare!