Calories and Nutritional Information About Sushi

Low in calories and fat, sushi is a great meal to take down.

Although sushi contains many carbohydrates within the rice, it is protein-packed because of the fish. Sushi can be eaten without rice in a dish called Sashimi. As with anything, moderation is the key. Sushi can be a healthy treat. However, if too much is consumed, it can be bad for you. 

We will dig further into the calorie and nutritional information regarding sushi and other typical dishes. From nigiri sushi (finger sushi) to maki sushi (rolls) and Sashimi, we will provide info on healthy options so that you can make an informed decision the next time you have a craving. Below, all rolls are based on 6 to 8 pieces.

Rainbow Roll

Rainbow rolls include nori, rice, avocado, surimi, and a variety of raw fish. This roll may be high in calories, but it is filled with protein. This roll can be made with crab to add a punch of flavor. This roll can be paired with steamed edamame or a salad. This roll contains about 476 calories, 16 grams of fat, 50 grams of carbs and 30 to 35 grams of protein. 

Salmon and Avocado Roll

Salmon and avocado rolls are simple and include just nori, rice, salmon and avocado. They are made with healthy fats from the avocado and fish, this roll aids in lowering blood pressure and is a refreshing, light choice. This roll contains 304 calories, about 8 to 10 grams of fat, 42 grams of carbs and 13 grams of protein.

California Roll

Calories and Nutritional Information About Sushi

This is an excellent beginner roll filled with nori, rice, avocado, and surimi. This roll contains surimi, which is a fish paste usually made from Alaskan Polluck. This roll often has Tobiko, or Masago added to the top. This roll can have crab added to it to add more protein and flavor. A California roll without the add ons has about 250 calories, 7 to 8 grams of fat, 38 grams of carbs, and only 9 grams of protein.

Tuna Roll

Nori, rice, and tuna make up the Tuna roll. It is a great snack packed with protein that isn’t outnumbered by the carbs. The Tuna roll is an excellent source of omega-3 fatty acids and contains the lowest amount of calories of the rolls listed. It has 184 calories, 2 grams of fat, 25 to 30 grams carbs, and 25 to 30 grams protein.

Nigiri sushi

Nigiri sushi, finger sushi, averages about 40 to 65 calories per single piece. Of course, this is dependent upon the type of fish used. Fattier fish like Mackerel, Eel, and Salmon will have a higher calorie and fat count. 


From a calorie standpoint, Sashimi is an excellent choice because it has fewer carbs. Ranging between 25 to 40 calories, Sashimi can be paired with side dishes such as a salad, edamame, or miso soup to round out the meal.

To note the above, all information is a rough estimate, and readers should keep in mind that sushi is a handcrafted food made differently in every location. Ingredients and amounts can vary, so we encourage you to do your own calorie counting and noting of nutritional information. We hope the above information gives you a good approximation of the food’s content.