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Sushi CaloriesNigiri, Sashimi, Maki and Specialty Rolls Compared
· 3 min read
Sushi has a healthy reputation, and it can be one of the lightest restaurant meals there is. It can also be 1,200 calories without you noticing, because the rice, mayo, tempura and cream cheese in specialty rolls add up fast.
The quick answer
| Item | Calories (approx.) |
|---|---|
| Sashimi, 1 piece (~25-30 g fish) | 30-50 |
| Nigiri, 1 piece | 50-80 |
| Hosomaki (thin roll), 6 pieces | 130-200 |
| Classic roll (California, salmon avocado), 8 pieces | 250-350 |
| Spicy tuna roll, 8 pieces | 300-400 |
| Tempura roll, 8 pieces | 450-550 |
| Specialty roll (dragon, rainbow, Philadelphia), 8 pieces | 350-550 |
Sashimi and nigiri
| Fish | Sashimi (1 pc) | Nigiri (1 pc) |
|---|---|---|
| Tuna (akami) | 30-35 | 50-60 |
| Salmon | 40-50 | 60-75 |
| Yellowtail (hamachi) | 40-50 | 60-75 |
| Fatty tuna (toro) | 60-80 | 80-100 |
| Eel (unagi, with sauce) | 80-100 | |
| Shrimp (ebi) | 20-25 | 45-55 |
| Tamago (sweet egg) | 60-80 |
Nigiri rice is about 20 g per piece, roughly 30-40 calories, seasoned with sugar and vinegar. Sashimi skips the rice completely.
Rolls (8 pieces unless noted)
| Roll | Calories (approx.) |
|---|---|
| Kappa maki (cucumber, 6 pcs) | 130-150 |
| Tekka maki (tuna, 6 pcs) | 170-200 |
| Avocado roll | 200-250 |
| California roll | 250-300 |
| Salmon avocado roll | 300-350 |
| Spicy tuna roll (with spicy mayo) | 300-400 |
| Philadelphia roll (salmon, cream cheese) | 320-400 |
| Shrimp tempura roll | 450-550 |
| Dragon roll (tempura or eel, avocado, sauce) | 450-550 |
| Rainbow roll | 350-450 |
| Futomaki (large roll, 8 pcs) | 350-450 |
What adds calories
| Extra | Calories (approx.) |
|---|---|
| Spicy mayo (1 tbsp) | 90-100 |
| Eel / unagi sauce (1 tbsp) | 40-60 |
| Cream cheese (in a roll) | +80-120 |
| Tempura (in a roll or as crunch topping) | +100-200 |
| Soy sauce (1 tbsp) | ~10, but about 900 mg sodium |
| Miso soup (1 bowl) | 40-80 |
| Edamame (1 cup in pods) | 120-190 |
| Seaweed salad (½ cup) | 70-100 |
| Gyoza, 5 pieces | 250-350 |
Common orders
| Order | Calories (approx.) |
|---|---|
| 2 classic rolls (16 pieces) + miso | 550-750 |
| Sashimi platter (12 pieces) + seaweed salad | 450-600 |
| Nigiri set (8 nigiri + 6 maki) | 550-700 |
| 2 specialty rolls + gyoza | 1,100-1,400 |
| Supermarket sushi box (~12 pieces) | 350-500 |
Lighter sushi
- Sashimi and nigiri over specialty rolls.
- Skip "spicy", "crunchy", "tempura" and "Philly" on the menu when you want lighter. Those words mean mayo, fried batter and cream cheese.
- Start with miso soup and edamame to take the edge off.
- Brown rice or no-rice options (naruto rolls wrapped in cucumber) where offered.
- Go light on soy sauce if you're watching sodium.
Logging sushi
Counting pieces is easy; knowing what's in a "volcano roll" isn't. In DietTracker you say "6 salmon nigiri, a spicy tuna roll and miso soup" and it estimates the meal with macros.
Like Japanese food? Read our ramen calorie guide, or try DietTracker free.