calories in sushi

How Many Calories in Sushi?

Around 2-3 pieces of Sushi typically contain between 93 and 190 calories. However, the number of calories in sushi varies depending on the type of ingredients used.

Sushi, a Japanese traditional dish, is very popular in America and all over the world

The sushi is usually served in a roll that has 6-8 pieces, depending on its type. This dish is made up of a mixture of raw and cooked seafood, vegetables, and rice, wrapped in nori sheets.

Even though sushi rolls may be small, and are often considered a healthy weight-loss food, they contain more sodium and calories than you think.

This article will tell you how many calories in sushi, the most popular sushi food, as well as sashimi, rolls, and nigiri, so that you can decide which ones, if any of them, best suit your goals.

A Popular Rolls

California rolls

The California roll is an extremely popular sushi type made of cucumber, avocado, and imitation Crab cooked in nori.

Imitation crab, also called surimi is made of a fish called pollock. The California roll, which is made from pollock (a fish low in mercury), is a healthier option for pregnant women who still want to enjoy sushi.

This roll is a good option for people who are hesitant to eat raw fish because imitation crab has been pre-cooked.

The two to three pieces (100 g) each contain ( 2Trusted source ):

  • Calories: 93
  • Protein: 2.9 grams
  • Carbs: 18.4 grams
  • Fat 0.7 grams
  • Sodium: 4,28 mg or 18% of Daily Value (DV).

Rolls of Spicy Tuna and Salmon

These rolls are made from white rice, vinegar, and avocado. They also include cucumber, sesame seed, and a spicy chili sauce.

Raw salmon or tuna is usually found in these dishes. Raw fish is known as sashimi in Japanese.

The spicy tuna rolls contain between two and three pieces (100 grams).

  • Calories: 175
  • Protein: 7.5 grams
  • Carbohydrates: 16 7 grams
  • Fat: 7 grams
  • Sodium: 2217 mg or 9% of DV

The spicy salmon roll contains (5Trusted source) in two to three pieces (100 g):

  • Calories: 190
  • Protein: 6 grams
  • Carbs: 24 grams
  • Fat:6 grams
  • Salt: 332 mg or 13.6% of DV

Shrimp Tempura Roll

The Japanese word “Tempura” means that a food (such as seafood, meat, or vegetables) is lightly battered and deep fried.

This roll is made by dipping shrimp in a batter consisting of flour, egg, and breadcrumbs, deep-frying them, and serving the tempura sauce which consists of soy sauce and sugar with a rice wine known as mirin.

If you prefer cooked over raw seafood or if crispy textures are more your style, then shrimp tempura is a great option.

The following is the source for two to three 100-gram pieces of shrimp tempura:

  • Calories: 175
  • Protein: 3.7 grams
  • Carbs: 28 grams
  • Fat: 5,9 grams
  • Sodium: 421.1 mg or 17% of DV

Avocado Roll

There are many types of sushi to choose from.

The avocado roll is vegetarian sushi made with Avocado, sesame seed, and wasabi – a spicy horseradish sauce – wrapped in seaweed. ( 7Trusted source).

The avocado roll contains (7Trusted sources).

  • Calories: 140
  • Protein: 2 grams
  • Carbs: 24.88 grams
  • Fat: 3.75 grams
  • Sodium: 483 mg or 20% of DV

Rainbow Roll

Rainbow roll is a more adventurous sushi dish, as it includes imitation crab and raw seafood such as salmon or tuna.

The wrap contains avocado, cucumbers, mayonnaise, and sesame seed, served with pickled ginger and wasabi.

The rainbow roll contains (8Trusted source) in two to three pieces (100 g):

  • Calories: 146
  • Protein: 7.3 grams
  • Carbs: 17 grams
  • Fat: 5 grams
  • Sodium: 30 mg or 12.5% DV

Philadelphia Roll

The Philadelphia roll is another popular sushi dish. The Philadelphia roll is made from smoked Salmon with cream cheese, dill, and sesame seeds. It also contains pretzel salt (9Trusted source).

The Philadelphia roll contains ( 9Trusted source) in two to three pieces (100 g):

  • Calories: 170
  • Protein: 7 grams
  • Carbs: 20 grams
  • Fat: 6 grams
  • Sodium: 285. mg, or 12% of DV

Salmon Avocado Roll

This roll is made from raw Salmon.

Roll up mashed avocado with salmon, rice, sushi, sesame, ginger pickled, seaweed and lettuce. (10 trusted sources).

The salmon avocado roll contains ( 10Trusted source ):

  • Calories: 179
  • Protein: 5.8 grams
  • Carbs: 30 grams
  • Fat 4.6 grams
  • Sodium: 355.7 mg or 15% of the daily value

Dragon Roll

Dragon roll sushi comes in many varieties, including vegetarian and eel-based versions.

Other ingredients include imitation crab, tempura Shrimp (or other seafood), avocado, cucumber, and mayonnaise. Unagi sauce can also be made using soy sauce, caramel color, and sugar (11Trusted source).

The difference between the packaged version of dragon roll sushi, and the freshly prepared versions at a restaurant is noticeable. To get the most accurate information on a product or restaurant, read all the nutrition tables available.

In general, 100 grams (between 2 and 3 pieces) of pre-packaged Dragon Roll Sushi with Eel and Imitation Crab may contain:

  • Calories: 175
  • Protein: 4.8 grams
  • Carbohydrates: 20.06 grams
  • Fat: 7,9 grams
  • Sodium: 397mg, or 16.5% DV

Cucumber Roll

The cucumber sushi is made from raw tuna, imitation crab, avocado, and radish sprouts.

There are many sauces to choose from, such as spicy chili sauce, gobo (a mixture of burdock, soy, and vinegar), and ponzu, which is a type of soy sauce.

The cucumber roll contains (12 sources) in two to three pieces (100 g):

  • Calories: 78
  • Protein: 4 grams
  • Carbohydrates: 5 Grams
  • Fat: 5.0 grams
  • Sodium: 309 mg or 13.3% of DV

Spider Roll

The spider roll is cooked sushi consisting of tempura soft shell crab, spicy mayonnaise and vinegared rice.

A half-roll of spider (around 100 grams in weight) contains ( 13).

  • Calories: 214
  • Protein: 6.5 grams
  • Carbs: 16 grams
  • Fat 13.5 grams
  • Sodium: 373mg, or 16% DV

Sashimi & Nigiri Has Calories in Sushi

A Sashimi

Sashimi, or rice-free sushi, is a thinly sliced raw fish served with wasabi and soy sauce. Sashimi is raw fish thinly sliced and served with Wasabi and soy sauce. Raw salmon and tuna are the most popular sashimi varieties.

This type of sushi has fewer calories in sushi and carbs because it is not fried or served with ingredients high in fat like mayonnaise, cream cheese, etc.

The following is the source for 100 grams of salmon Sashimi:

  • Calories: 127
  • Protein: 20.5 grams
  • Carbs : 0 Grams
  • Fat: 4.44 grams
  • Sodium: 75mg, or 3.2% DV


Nigiri, a form of sushi that is not rolled up, is made from thin slices of raw fish on top of a small bed of rice. It’s instead served as a thin piece of raw fish on a bed of small rice. A small piece of wasabi may be placed between the rice, the fish, and a pickled Ginger.

Nigiri can also be made with cooked shrimp or eel instead of raw fish. Nigiri, like sashimi, is lower in calories than other types of sushi.

The content of two pieces of 100 grams of tuna nigiri is 15.

  • Calories: 117
  • Protein: 15 grams
  • Carbohydrates:12 grams
  • Fat: 0.04 grams
  • Sodium: 26mg, or 1.1% DV

Though it’s not fully final because of the many recipes of sushi around the globe, at least from this list you know how many calories in sushi! 

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