Calories in Sushi

How many calories are in sushi? When many of us eat out, we think about how many calories are in the pasta, or that steak, or the pretty looking cheesecake. But how about sushi?

With sushi becoming increasingly popular in Canada and the States, and all you can eat sushi restaurants becoming a common option, it can be helpful to know how many calories are in the common items at sushi restaurants.

The good news is that sushi is not only delicious, but it's also healthy. There are some things, such as tempura or Japanese mayo, that are items of caution for the calorie-counter, and while it depends on how much you eat, a sushi restaurant is certainly a safe place for someone who wants a healthy meal.

This hub includes nutritional information in maki sushi, nigiri sushi, and other common items at sushi restaurants including miso soup and tempura.

Maki rolls are the typical cylindrical rolls of sushi. With information from The Sushi FAQ and Calorie King, I've compiled a list of popular types of maki sushi and how many calories they have.

Please note that the information is per roll (6-8 pieces). However, the nutritional information relies on the individual restaurant or provider. Every restaurant makes their food a little differently. For example, different places may use different amounts of rice in a roll, which will change the amount of carbohydrates. I only included fat/carb/protein breakdowns which I could find. Please use the following info as only a guideline.

Avocado Roll
140 calories / Fat: 5.7g / Carbs: 28g / Protein: 2g

California Roll
255 calories / Fat: 7g / Carbs: 38g / Protein: 9g

Cucumber Roll
145 calories / Fat: 0g / Carbs: 30g / Protein: 6g

Spicy Tuna Roll
290 calories / Fat: 11g / Carbs: 26g / Protein: 24g

Shrimp Tempura Roll
508 calories / Fat: 21g / Carbs: 64g / Protein: 20g

Salmon & Avocado Roll
304 calories / Fat: 8.7 / Carbs: 42g / Protein: 13g

Nigiri sushi is a sushi item (raw fish/seafood) on top of a small bed of rice. This differs from sashimi, which is simply a piece of raw fish/seafood by itself.

There are many types of nigiri sushi (because there are many types of fish and other options in the sea...) so I have listed a few common ones here. This information is from The Sushi FAQ.

Calories are for per piece. The Japanese name is listed first, with English name in brackets.

Amaebi (Sweet shrimp)
60 calories / Fat: 0.5g / Carbs: 8.4g / Protein: 6.3g

Awabi (Abalone)
45 calories / Fat: 0.1g / Carbs: 9.1g / Protein: 2.9g

Buri (Yellowtail)
51 calories / Fat: 0.8g / Carbs: 8.2g / Protein: 3.8g

Hamachi (Young yellowtail)
51 calories / Fat: 0.8g / Carbs: 8.2g / Protein: 3.8g

Hirame (Flounder)
43 calories / Fat: 0.2g / Carbs: 8.2g / Protein: 3.2g

Hokkigai (Surf Clam)
51 calories / Fat: 0.3g / Carbs: 9.0g / Protein: 4.1g

Hotategai (Giant scallop)
43 calories / Fat: 0.1g / Carbs: 8.6g / Protein: 3g

Ika (Squid)
43 calories / Fat: 0.2g / Carbs: 8.7g / Protein: 2.7g

Ikura (Salmon roe)
39 calories / Fat: 0.5g / Carbs: 8.3g / Protein: 2.1g

Iwashi (Sardine)
59 calories / Fat: 1.7g / Carbs: 8.2g / Protein: 4g

Maguro (Tuna - bluefin)
50 calories / Fat: 0.7g / Carbs: 8.2g / Protein: 3.8g

Saba (Mackerel)
59 calories / Fat: 2g / Carbs: 8.2g / Protein: 3.2g

Sake (Salmon)
56 calories / Fat: 1.6g / Carbs: 8.2g / Protein: 3.3g

Shiro Maguro (White Tuna - Albacore)
55 calories  / Fat: 1.1g / Carbs: 8.2g / Protein: 4.1g

Suzuki (Sea bass)
41 calories / Fat: 0.3g / Carbs: 8.2g / Protein: 3.1g

Tako (Octopus)
53 calories / Fat: 0.3g / Carbs:  8.9g / Protein: 4.8g

Tamago (Japanese Omelet )
75 calories / Fat: 2.0g / Carbs: 13.2g / Protein: 2.5

Edamame (Green beans) - 100 calories per half cup

Japanese Mayo - 50 calories per tbsp

Miso Soup - 40-80 calories, depending if there's tofu

5 piece Vegetable Tempura - 350 calories

4 piece Shrimp Tempura - 575 calories

Green tea ice cream - 140 calories per half cup

Because sushi is all about taking in the calories piece by piece, it's easy to control portions. Sushi is a healthy choice for the health conscious, and a delicious choice for anyone, even those that don't like raw fish. Sushi isn't only raw fish, despite popular misconceptions. Enjoy!