Calories in Sushi: Per Piece, Per Roll, Nigiri and Sashimi
How many calories are in sushi – per piece and per roll – for California, salmon, tuna and veggie rolls, nigiri, sashimi and specialty rolls, plus soy sauce.
Sushi looks light: small pieces of rice, fish and vegetables. And a plate of simple rolls really can be a good meal. But tempura, cream cheese, spicy mayo and sweet sauces can turn sushi into one of the heaviest meals of your week. Here’s how the calories add up.
The short answer: a piece of sushi has about 20–40 calories. 6 pieces of California roll have about 170 calories, a piece of salmon nigiri about 37 and an ounce of salmon sashimi about 58. Specialty rolls with tempura, mayo or cream cheese have about 300–550 calories per roll. Most of the calories in simple sushi come from the rice.
Calories in sushi per piece
Values are from the US Department of Agriculture (USDA FoodData Central):
| Sushi | Weight | Calories |
|---|---|---|
| Vegetable roll (cucumber, avocado), 1 piece | 22 g | 20 kcal |
| California roll, 1 piece | 30 g | 28 kcal |
| Tuna roll, 1 piece | 30 g | 29 kcal |
| Salmon roll, 1 piece | 30 g | 31 kcal |
| Salmon nigiri, 1 piece | 35 g | 37 kcal |
| Tuna sashimi, 1 oz (about 2 slices) | 28 g | 31 kcal |
| Salmon sashimi, 1 oz (about 2 slices) | 28 g | 58 kcal |
Tip: pieces at restaurants are often bigger than these. If your roll looks thick or has 8 pieces, count it as a bit more.
Calories in sushi rolls
| Roll (6 pieces unless noted) | Calories |
|---|---|
| Vegetable roll (132 g) | 123 kcal |
| California roll (180 g) | 169 kcal |
| Tuna roll (180 g) | 175 kcal |
| Salmon roll (180 g) | 185 kcal |
| Salmon nigiri, 2 pieces | 75 kcal |
| Spicy tuna roll (with spicy mayo), 8 pieces | about 300–350 kcal |
| Philadelphia roll (salmon, cream cheese), 8 pieces | about 300–400 kcal |
| Shrimp tempura roll, 8 pieces | about 400–500 kcal |
| Dragon or rainbow roll, 8 pieces | about 400–550 kcal |
Words to watch on the menu: tempura and crunchy (fried), spicy (usually mayo), Philadelphia or cream cheese, and eel sauce (sweet and sugary). Each one adds calories fast.
Sushi nutrition facts
| Nutrient | California roll (6 pieces) | Salmon roll (6 pieces) |
|---|---|---|
| Calories | 169 kcal | 185 kcal |
| Carbohydrates | 33.1 g | 27.5 g |
| – of which sugars | 3.8 g | 1.7 g |
| Fiber | 1.8 g | 1.3 g |
| Protein | 5.3 g | 12.4 g |
| Fat | 1.2 g | 2.3 g |
| Sodium | 770 mg | 630 mg |
Rolls with real fish give you much more protein than a California roll, which uses imitation crab. Sushi rice is seasoned with rice vinegar, sugar and salt, so even plain rolls have some sugar and quite a bit of sodium. Salmon also gives you omega-3 fats – read more about calories in salmon.
Calories in soy sauce and sides
| Side | Amount | Calories |
|---|---|---|
| Soy sauce | 1 tbsp | 8 kcal (878 mg sodium) |
| Pickled ginger | 1 tbsp | about 5–10 kcal |
| Wasabi | 1 tsp | about 5 kcal |
| Miso soup | 1 cup | about 40–60 kcal |
| Edamame, shelled | ½ cup | about 95 kcal |
| Seaweed salad | 1 small bowl | about 70–100 kcal |
| Shrimp tempura | 2 pieces | about 150–200 kcal |
Soy sauce has almost no calories, but one tablespoon has about 880 mg of sodium – more than a third of the 2,300 mg daily limit. Dip the fish side, not the rice, or choose a reduced-sodium soy sauce.
Is sushi good for weight loss?
It can be. Sashimi, nigiri and simple rolls with fish and vegetables have a fair amount of protein for their calories. The problems are specialty rolls, fried sides, sweet sauces and all-you-can-eat buffets.
How to order lighter:
- Start with miso soup or edamame so you’re less hungry.
- Choose sashimi, nigiri and simple rolls with fish, cucumber or avocado.
- Skip tempura, “crunchy”, cream cheese and spicy mayo rolls, or share one.
- Ask for brown rice if the restaurant has it – it adds some fiber.
- Use a little soy sauce, or the reduced-sodium kind.
Remember that you lose weight only when you eat fewer calories than you burn. Read more about the calorie deficit and find your number with our calorie calculator.
Count the calories in your sushi without guesswork. With NutriSmart, you snap a photo of what you eat, and the app counts your calories, protein, carbs and fat and shows how much you have left for the day.Get the app free
You can also read how many calories are in rice and in shrimp.
The bottom line
A piece of sushi has about 20–40 calories, 6 pieces of California roll about 170 and an ounce of salmon sashimi about 58. Simple rolls, nigiri and sashimi make a fairly light meal with protein. Specialty rolls with tempura, mayo or cream cheese have 300–550 calories each, and soy sauce adds a lot of salt – so choose simple rolls and dip lightly.
FAQ
How many calories are in one piece of sushi?
About 20–40 calories for a piece of a simple roll or nigiri. A piece of California roll has about 28 calories and a piece of salmon nigiri about 37. Pieces of specialty rolls with mayo, cream cheese or tempura have about 40–70.
How many calories are in a California roll?
About 170 calories in 6 pieces (180 g), according to USDA averages. Restaurant rolls of 8 bigger pieces often have 250 calories or more.
How many calories are in sashimi?
Very few. An ounce (28 g, about 2 slices) of salmon sashimi has about 58 calories and an ounce of tuna sashimi about 31. Sashimi has no rice.
Is sushi good for weight loss?
It can be. Sashimi, nigiri and simple rolls with fish and vegetables are fairly low in calories and give you protein. Tempura, cream cheese and mayo-based rolls add a lot of calories, and soy sauce adds a lot of salt.
How much sodium is in sushi?
A California roll of 6 pieces has about 770 mg of sodium. One tablespoon of soy sauce adds about 880 mg more, so a sushi meal can easily pass the 2,300 mg daily limit.
How many pieces of sushi is a normal meal?
Most people eat 2–3 rolls, or 12–24 pieces. That's about 350–700 calories for simple rolls, and up to 1,000 or more for specialty rolls.
