I’ve always been a big fan of Sushi and it was only recently that based on my new diet and exercise plan that I started looking at the calories in Sushi. This was motivated by a need to find practical restaurants and cuisines to dine out. I also wrote a post sometime back about the health benefits of Sushi and realized that this was the next logical step.
Below are the calories in sushi rolls, sashimi, nigiri sushi either by the roll or by the potion of fish. These numbers are only a guide and the calorie content will vary based on what the sushi chef does at your local sushi bar. I’m hunting down the calorie values for wasabi and will post that up as soon as i find it.
Here’s the list:
Calories In Sushi Rolls
The figures listed below are per roll and not per piece.
| TYPE OF SUSHI ROLL | CALORIES | FAT (g) |
|---|---|---|
| Avocado Roll | 140 | 5.7 |
| California Roll | 255 | 7.0 |
| Kappa Maki (cucumber roll) | 136 | 0.0 |
| Spicy Tuna Roll | 290 | 11.0 |
| Shrimp Tempura Roll | 508 | 21.0 |
| Salmon & Avocado Roll | 304 | 8.7 |
| Tuna (Maguro) roll | 184 | 2.0 |
| Eel (Unagi) and avocado roll | 372 | 17.0 |
Calories In Nigiri Sushi
| SUSHI ITEM | DESCRIPTION | CALORIES |
|---|---|---|
| Amaebi | Sweet shrimp | 60 |
| Anago | Conger eel | 63 |
| Awabi | Abalone | 45 |
| Buri | Yellowtail | 51 |
| Hamachi | Young yellowtail | 51 |
| Hirame | Flounder | 43 |
| Hokkigai | Surf Clam | 51 |
| Hotategai | Giant scallop | 43 |
| Ika | Squid | 43 |
| Ikura | Salmon roe | 39 |
| Iwashi | Sardine | 59 |
| Katsuo | Skipjack, Bonito | 45 |
| Kisu | Whiting | 42 |
| Kohada | Gizzard shad | 40 |
| Maguro | Tuna (Bluefin) | 50 |
| Mirugai | Geoduck | 40 |
| Saba | Mackerel | 59 |
| Sake | Salmon (Farmed) | 56 |
| Sake | Salmon (wild) | 50 |
| Shiro Maguro | White Tuna (Albacore) | 55 |
| Shirauo | Whitefish | 41 |
| Suzuki | Sea bass | 41 |
| Tai | Red sea bream, Red snapper | 41 |
| Tako | Octopus | 53 |
| Tamago | Japanese Omelet | 75 |
| Uni | Sea urchin | 64 |
Calories In Sashimi
The following figures are per ounce of fish.
| SASHIMI ITEM | DESCRIPTION | CALORIES |
|---|---|---|
| Amaebi | Sweet shrimp | 30 |
| Anago | Conger eel | 67 |
| Ankimo 3 | Monkfish Liver | 60 |
| Awabi | Abalone | 30 |
| Buri | Yellowtail | 41 |
| Hamachi | Young yellowtail | 41 |
| Hirame | Flounder | 26 |
| Hokkigai | Surf Clam | 42 |
| Hotategai | Giant scallop | 26 |
| Ika | Squid | 26 |
| Ikura | Salmon roe | 19 |
| Iwashi | Sardine | 59 |
| Kani (Real) | King Crab (Steamed) | 27 |
| Kani (Surimi) | King Crab (Fake) | 27 |
| Katsuo | Skipjack, Bonito | 29 |
| Kisu | Whiting | 24 |
| Kohada | Gizzard shad | 19 |
| Maguro | Tuna (Bluefin) | 40 |
| Mirugai | Geoduck | 20 |
| Saba | Mackerel | 58 |
| Sake | Salmon (Farmed) | 52 |
| Sake | Salmon (wild) | 40 |
| Shiro Maguro | White Tuna (Albacore) | 49 |
| Shirauo | Whitefish | 21 |
| Suzuki | Sea bass | 22 |
| Tai | Red sea bream, Red snapper | 22 |
| Tako | Octopus | 46 |
| Tamago | Japanese Omelet | 45/pc |
| Uni | Sea urchin | 34 |
{ 12 comments… read them below or add one }
Hi!
This is such great information. I’m glad to have a place to refer my clients for these specifics. I always tout sushi as a great low fat, high protein, and moderate carb dinner. It looks like it’s important, even with sushi, to keep your eye on portions! I wouldn’t be able to eat more than a roll or two, but I guess some people can overdo anything
Thanks for getting this data together all in one place!
Why would Anago have more calories in the sashimi form than in the sushi form – that doesn’t make any sense.
It’s per oz of sashimi – where the portion in nigiri will vary.
What does it mean by “per roll and not per piece”? What is the “roll” and what is the “piece” and what’s their difference?
Wow this is really comprehensive guide to Sushi! Thanks!
when it says per roll, it means the sushi roll before being cut into pieces because when u make sushi u have to lay the rice and the rest of the other vegies on the whole nori sheet(seaweed) which is about 5 by 5 inches. then when the nori sheet is finally filed and rolled into its cylinder shape, that is when the sushi “roll” is cut into “pieces” =)
man i really hope that made sense =)
great info thanks for posting
You should probably site your sources, as these figures come directly from another website…
Why would Ikura have the lower calories than the octopus? They are, by far, the most fattening seafood. This makes no sense…
How many pieces are normally cut out of 1 roll so you can calculate the calories per piece?
Gabby: calories don’t have to do with fat. avocado is by FAR more fattening than anything in sushi but it is still a much lower calorie sushi roll than any of the fish.