Calories in Sushi Rolls: Nutrition Facts & Serving Sizes
Per 1 roll, 8 pieces (180g)
Per 100g
Source: Web research, March 2026.
One sushi roll (8 pieces, 180g) contains about 223 calories with 6.7g of protein, 3.8g of fat, and 40.1g of carbs. Per 100g, sushi rolls provide 124 calories with 3.7g of protein, 2.1g of fat, and 22.3g of carbs. Sushi rolls are primarily carbohydrate-dense from the seasoned sushi rice, which makes up the bulk of the calorie and macro content. The protein contribution of 3.7g per 100g comes from the fish or other fillings. Sodium is notable at 428mg per 100g, meaning a single roll delivers about 770mg of sodium from the rice seasoning and soy sauce typically consumed alongside. Selenium provides 8mcg per 100g from the fish filling. For anyone tracking macros at a sushi restaurant, a basic California roll or spicy tuna roll is approximately 220 to 240 calories. Rolls with tempura or spicy mayo sauce add significantly more fat and calories. Sashimi (raw fish without rice) is the lowest-calorie sushi option at roughly 40 to 130 calories per 100g depending on the fish.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 roll, 8 pieces (180g) | 223.2 | 6.7g | 40.1g | 3.8g | 2.2g |
| 100g | 124 | 3.7g | 22.3g | 2.1g | 1.2g |
Track Sushi Roll in CaloBurner
Snap a photo to log calories and macros instantly.
Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 124 | 6% |
| Protein | 3.7g | 7% |
| Total Fat | 2.1g | 3% |
| Saturated Fat | 0.4g | 2% |
| Total Carbohydrates | 22.3g | 8% |
| Dietary Fiber | 1.2g | 4% |
| Sugars | 2.5g | 5% |
| Sodium | 428mg | 19% |
| Cholesterol | 4mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.4g | 0% |
| Cholesterol | 4mg | 1% |
| Calcium | 6mg | 0% |
| Iron | 0.4mg | 2% |
| Potassium | 48mg | 1% |
| Vitamin A | 4mcg | 0% |
| Vitamin C | 1mg | 1% |
| Vitamin B6 | 0.1mg | 6% |
| Vitamin B12 | 0.1mcg | 4% |
| Magnesium | 13mg | 3% |
| Phosphorus | 60mg | 5% |
| Zinc | 0.4mg | 4% |
| Selenium | 8mcg | 15% |
| Folate | 5mcg | 1% |
| Niacin (B3) | 0.4mg | 3% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Sushi Rolls
Sushi rolls provide a combination of lean protein from fish and complex carbohydrates from sushi rice. The fish filling (tuna, salmon, yellowtail, or imitation crab) provides complete protein with all essential amino acids, plus omega-3 fatty acids in fatty fish varieties like salmon and tuna. These omega-3s support cardiovascular health, reduce inflammation, and may support cognitive function.
Selenium at 8mcg per 100g comes from the fish content and contributes to the 55mcg daily recommendation. Selenium functions as an antioxidant and supports thyroid hormone metabolism. The nori seaweed wrapping in maki rolls provides iodine, which is essential for thyroid function and often under-consumed in Western diets.
For anyone watching body composition, the key issue with sushi rolls is the sushi rice. Rice is cooked with seasoned vinegar and sometimes sugar, and a single roll contains 40g of carbs. This is fine in the context of a higher-carb day or around workouts, but adds up quickly when eating 3 to 4 rolls at a sitting. Opting for sashimi alongside rolls, or choosing hand rolls with less rice, reduces the total carb load significantly.
The sodium content is worth managing. A single roll has 770mg of sodium before any soy sauce is added. Requesting low-sodium soy sauce and using it sparingly can help manage total sodium intake when sushi is a regular meal.
Dietary Considerations
Sushi rolls are gluten-free if made with tamari or gluten-free soy sauce (regular soy sauce contains wheat). Traditional sushi rolls are not vegan due to fish content, though cucumber, avocado, and vegetable rolls are vegan options. Not keto-friendly due to the high carb content from sushi rice (22.3g per 100g). For weight loss, sushi can fit into a calorie deficit if portions are controlled and high-calorie rolls with tempura, cream cheese, or spicy mayo are avoided. Sashimi is the most weight-loss-friendly choice at sushi restaurants.
Daily Intake (100g)
100g of sushi roll provides 6% of a 2,000-calorie diet.
Track Your Intake
See how sushi roll fits your personal calorie and macro targets.
Related Foods
Frequently Asked Questions
How many calories in a sushi roll?
One sushi roll (8 pieces, 180g) has about 223 calories. Per 100g, sushi rolls contain 124 calories. Rolls with tempura, cream cheese, or spicy mayo sauce are significantly higher at 300 to 500 calories per roll.
Is sushi good for weight loss?
Plain sushi rolls can fit into a weight loss diet in controlled portions. A single basic roll at 223 calories provides a satisfying meal component. However, large restaurant servings of 3 to 4 rolls can reach 700 to 900 calories before soy sauce and extras are counted.
How much protein in a sushi roll?
One sushi roll (180g) contains about 6.7g of protein. Per 100g, sushi provides 3.7g. The protein comes primarily from the fish filling. For higher protein, sashimi provides roughly 20 to 25g of protein per 100g without the carbs from rice.
Is sushi high in sodium?
Yes, sushi is relatively high in sodium. One roll has about 770mg before soy sauce is added. A tablespoon of regular soy sauce adds another 900 to 1,000mg. Using low-sodium soy sauce and limiting the amount can significantly reduce total sodium intake.
What is the lowest-calorie sushi option?
Sashimi (raw fish without rice) is the lowest-calorie option at roughly 40 to 130 calories per 100g depending on the fish. A cucumber roll is the lowest-calorie maki option. Avoiding tempura rolls, spicy mayo, and cream cheese reduces calories significantly.
Track Sushi Rolls in Your Diet
Snap a photo of your meal and CaloBurner will calculate the exact calories and macros. No food weighing required.