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 |
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 =)
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.
i dont see how whats listed is hard to understand. its just a guide line and im happy i checked it out
what about rainbow roll? lol…. I’m dying to know b/c it’s my alltime fave!
Sushi is my all-time favorite “night out” treat. Thanks for the caloric breakdown.
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!
omg i love sushiiiiiiiii!!!
what if you had a teriyaki chicken roll, what would the calories be???
cool!! i love this post!!! thanks for posting!
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!
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