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Calories in Sushi

Q: How many calories in sushi?

Sushi has 150 calories per 100g. Per piece (27g): ~40 kcal. 6-piece salmon roll: ~240 kcal. Specialty rolls (dragon, tempura): 400-600 kcal per 6 pieces.

Updated July 2026 · Source: USDA FoodData Central

150

kcal

per 100g

5.8

Protein

2.0

Fat

26.7

Carbs

0.9

Fiber

kcal per salmon nigiri (27g)

240

kcal per 6-piece salmon roll

150

kcal per 100g

😌One of lowest calorie restaurant foods — 150/100g

🐟Omega-3 from salmon — cardiovascular protection

🌿Nori seaweed — iodine and minerals

⚠️Soy sauce: 900mg sodium per tablespoon

😴Watch specialty rolls — 400-600 kcal/6pc

💪5.8g protein per 100g — from fish

🍽 Calculate Calories for Any Amount of Sushi

Weight100g

Nutrition Facts

Per 100g sushi

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Sushi contains 150 calories per 100g — one of the lowest-calorie restaurant foods. A salmon nigiri piece: ~40 kcal. Six-piece salmon roll: ~240 kcal. Provides omega-3 (from salmon), iodine (from nori), and high-quality protein. However, soy sauce adds significant sodium, and some specialty rolls (dragon roll, tempura rolls) can reach 400-600 kcal for 6 pieces.

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Sodium	356mg	15%
Selenium	12µg	22%
Phosphorus	80mg	6%
Potassium	103mg	2%
Magnesium	16mg	4%
Iron	0.6mg	3%
Vitamin B6	0.07mg	4%
Niacin	1.8mg	11%
Folate	14µg	4%
Vitamin C	0.5mg	1%

Calories in Sushi by Weight

Weight	Calories	Protein	Net Carbs	Fat

Macronutrient Breakdown — per 100g

Fat2.0g · 12% of calories

Protein5.8g · 15% of calories

Carbohydrates26.7g · 71% of calories

Fiber0.9g · Net carbs: 25.8g

Salmon nigiri/basic maki (USDA). Dragon roll: ~420 kcal/6pc. Tempura roll: ~500 kcal/6pc. Sashimi (fish only): ~130-175 kcal/6pc. Soy sauce: 900mg sodium per tbsp. California roll: ~255 kcal/6pc. GI ~45 — moderate (sushi rice is seasoned with vinegar which lowers GI).

Key Nutrients

🐟

Omega-3 (EPA+DHA)

~0.5g

Fatty acid

From salmon — cardiovascular and brain

🌿

Iodine

~35µg

23% DV

From nori seaweed — thyroid function

💪

Protein

5.8g

12% DV

From fish — complete protein

⚡

Selenium

~12µg

22% DV

From fish — antioxidant

⚠️

Sodium

356mg

15% DV

Base only — soy sauce adds 900mg/tbsp

🦴

Phosphorus

80mg

6% DV

From fish and rice

Sushi Nutrition Facts

Low Calorie, High Nutrition

Sushi is genuinely one of the most nutritionally efficient restaurant foods available. At 150 kcal/100g with 5.8g protein, omega-3 fatty acids from fish, iodine from nori, and complex carbs from rice, it provides substantial nutrition per calorie. A 6-piece salmon nigiri order provides ~240 kcal with ~15g protein and ~1g of EPA+DHA omega-3 — an excellent calorie-to-nutrient ratio compared to most restaurant options.

Soy Sauce — The Hidden Sodium Bomb

A single tablespoon of soy sauce contains approximately 900-1,000mg of sodium — 39-43% of the daily recommended maximum. Sushi diners who liberally dip each piece in soy sauce can easily consume 3,000-5,000mg of sodium from the soy sauce alone in a restaurant meal. Low-sodium (reduced-salt) soy sauce contains ~500mg per tablespoon — still significant. Using soy sauce sparingly and not soaking each piece is the most important sodium management strategy.

Nori — Underrated Nutrition

The seaweed (nori) wrapping sushi rolls is a significant source of iodine (~35µg per sheet — 23% of daily requirement), a mineral essential for thyroid function that is often deficient in inland populations. Nori also contains vitamin K, folate, magnesium, and iron — making it a genuine nutritional contributor, not just a wrapper.

Specialty Rolls — The Trap

The calorie gap between traditional and specialty sushi is enormous. Salmon nigiri (6 pieces): 240 kcal. Tempura shrimp roll (6 pieces): 500 kcal. Dragon roll with avocado and eel sauce (8 pieces): 430 kcal. The additions that make specialty rolls calorically dense are: tempura batter (adds ~150 kcal), cream cheese (~100 kcal), mayonnaise-based sauces (~100 kcal), and sweet eel sauce (~80 kcal). Traditional nigiri and simple maki rolls are consistently the best choices for nutrition.

Compare Sushi Calories

Is Sushi Suitable for Your Diet?

✅

Weight loss

Excellent — 40 kcal/piece

⚠️

Keto

Sashimi only — no rice

✅

Paleo

Sashimi and basic rolls

✅

Gluten-free

Yes — use tamari not soy

✅

Diabetic

Yes — low GI 45

❌

Vegan

No — contains fish

❌

Vegetarian

Vegetable rolls only

✅

Heart health

Omega-3 from fish

Related Calculators

Frequently Asked Questions

How many calories in sushi?

Sushi has 150 calories per 100g. Per piece (27g): ~40 kcal. 6-piece salmon roll: ~240 kcal. Specialty rolls (dragon, tempura): 400-600 kcal per 6 pieces.

Is sushi healthy?

Basic sushi (nigiri, maki with fish and rice) is one of the most nutritious restaurant foods — low calorie, high protein, omega-3 from fish, minerals from nori, and complex carbs from rice. The main concerns are soy sauce sodium and high-calorie specialty rolls.

Is sushi good for weight loss?

Yes — basic sushi is very low calorie (150 kcal/100g), high protein, and satisfying. 6-8 pieces of nigiri or basic maki is a 240-320 kcal meal. Avoid tempura rolls, dragon rolls, and creamy sauces.

Is sushi rice healthy?

Sushi rice is white rice seasoned with rice vinegar, sugar, and salt. The vinegar lowers the glycemic index from ~70 (plain white rice) to ~45, making sushi a better blood sugar choice than plain white rice despite similar carb content.

Is sushi keto?

Sashimi (fish only, no rice): yes — near zero carbs. Regular sushi: no — ~27g carbs/100g from rice.

Raw fish safety?

Restaurant-grade sushi fish is frozen to -20°C for 7+ days (FDA standard) to kill parasites. The risk from reputable restaurants is very low. Higher risk with immunocompromised people, pregnant women, and elderly.

Sources

Nutrition values from USDA FoodData Central. Not medical advice.