Sushi: Calories

Sushi is generally a mid-range calorie dish, but calories can vary depending on the ingredients used. Sushi with rice is higher in carbs, while options with fish contain more protein. Rolls that contain nori sheets are also a great source of iodine. If you’re watching your sodium intake, opt for a low-sodium soy sauce. Check out our Sushi Chart below for more nutritional information.

Food	Serving	Calories	Serving	Calories
Avocado Sushi	100 g	93 cal	1 piece (30 g)	28 cal
California Inside Out	100 g	93 cal	1 piece, small (30 g)	28 cal
California Roll	100 g	94 cal	1 piece (30 g)	28 cal
Cucumber Maki	100 g	93 cal	1 piece (22 g)	20 cal
Inside Out Sushi	100 g	94 cal	1 piece (30 g)	28 cal
Maki, Avocado	100 g	163 cal	1 piece (30 g)	49 cal
Nigiri	100 g	165 cal	1 portion (255 g)	421 cal
Nori	100 g	315 cal	1 piece (3 g)	9 cal
Pickled Ginger	100 g	20 cal	1 tablespoon (15 g)	3 cal
Salmon Maki	100 g	163 cal	1 piece (15.2 g)	25 cal
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Salmon Sashimi	100 g	180 cal	1 slice (28 g)	51 cal
Salmon Sushi	100 g	158 cal	1 piece (15.2 g)	24 cal
Sashimi	100 g	188 cal	1 portion (85 g)	160 cal
Soy Sauce	100 ml	122 cal	1 tablespoon (15 ml)	18 cal
Surimi	100 g	114 cal	1 piece (15 g)	17 cal
Sushi	100 g	306 cal	1 piece (28 g)	86 cal
Tempura Sushi	100 g	160 cal	1 portion (106 g)	170 cal
Tuna Maki	100 g	140 cal	1 portion (214 g)	300 cal
Tuna Sushi	100 g	173 cal	1 piece (35 g)	60 cal
Uramaki	100 g	187 cal	1 piece (29 g)	54 cal
Wasabi	100 g	137 cal	1 portion (3 g)	4 cal

How many calories should you consume?

Sushi Overview and Healthy Strategies

Compared to other comfort foods, such as pizza or pasta, sushi is often thought of as a low-calorie option for a night at home or out on the town. Sushi is generally filled with vegetables and a protein source and wrapped in seaweed. Although, there are plenty of variations on this classic form. Common condiments featured alongside sushi are wasabi—a spicy type of Japanese horseradish—pickled ginger, and soy sauce. Sushi is a long-standing part of Japanese culture and history, dating back to the 7th century, and has evolved over time into the sushi art we know in restaurants today.

First and foremost, especially if you’re preparing sushi at home, make sure the raw fish you’ll be consuming has been stored and handled safely. If you’re looking to reduce the amount of calories you’re consuming, choose sushi options that aren’t battered in tempura, avoid higher-fat additions, such as cream cheese, and opt for sushi that hasn’t been fried. And, as always, portion control and moderation are always a helpful approach.