Calories In Sushi

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

Additional Resources

Comments

  1. GIGI says:

    Why would Anago have more calories in the sashimi form than in the sushi form – that doesn’t make any sense.

  2. Amy says:

    It’s per oz of sashimi – where the portion in nigiri will vary.

  3. Anonymous says:

    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?

  4. Kieran says:

    Wow this is really comprehensive guide to Sushi! Thanks!

  5. anonymous says:

    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” =)

  6. anonymous says:

    man i really hope that made sense =)

  7. Gabby says:

    Why would Ikura have the lower calories than the octopus? They are, by far, the most fattening seafood. This makes no sense…

  8. Roz says:

    How many pieces are normally cut out of 1 roll so you can calculate the calories per piece?

  9. Anonymous says:

    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.

  10. sherri says:

    i dont see how whats listed is hard to understand. its just a guide line and im happy i checked it out :)

  11. Christin says:

    what about rainbow roll? lol…. I’m dying to know b/c it’s my alltime fave!

  12. Jason says:

    Sushi is my all-time favorite “night out” treat. Thanks for the caloric breakdown.

  13. anonymousjester says:

    Well if you throw up after eating the sushi, it is less calories.
    If you do it vigorously, then you may even burn some calories.

    Ok, just joking… this is a great list of calorie estimates. There are a lot of variables to consider over portions but it is a good beginning to have some idea whether your eating 300 calories or 50!

    Thank you!

  14. Esther Chian says:

    omg i love sushiiiiiiiii!!!

  15. killerdog says:

    what if you had a teriyaki chicken roll, what would the calories be???

  16. kimmie says:

    cool!! i love this post!!! thanks for posting!

  17. Steven Anderson says:

    Whoa! This is kinda eye opening I bet for many. I was a little surprised as well. You hear that sushi is healthy, but I guess they are talking about the ones that aren’t fried or have tons of sauce and cream cheese :( Shrimp tempura are my fave. Guess its time to change. Thanks for this though!

  18. arekkusu.korin says:

    Gabby, Ikura is salmon roe. Those big big balls, and it’s really not fattening, it contains a lot of good oil and it’s really low in calories :)

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