Calorie Chart / Recipes / Sushi
How Many Calories Are in Sushi?
Calculation of the nutritional value & Recommended Dietary Intake of sushi
For g and a calorie requirement of kcal
| Calories 410 kcal | Proteins 18 g | Lipids 7.8 g | Carbohydrates 68 g |
| 21% | 24% | 12% | 25% |
Health benefits of sushi
Sushi - 100g
Calories 164 kcal
Proteins 7 g
Lipids 3.1 g
Carbohydrates 27.1 g
Sushi is considered a moderate-calorie food (164 calories per 100 g) that combines vinegared rice, seaweed (nori), and often raw fish. The fish topping supplies complete proteins, long-chain omega-3 fatty acids (EPA & DHA), vitamin B12, vitamin D, and selenium—nutrients known to contribute to cardiovascular and brain health. Nori, on the other hand, is rich in iodine, vitamin K, and provitamin A while remaining virtually free of extra calories.
Because each piece offers a balanced ratio of carbohydrates from rice, proteins from fish, and very little saturated fat, sushi can promote satiety without a calorie overload. The modest lipid content (3.1 g/100 g) is mainly unsaturated. Its mix of iron, phosphorus, and magnesium also supports normal energy metabolism—valuable information for athletes monitoring calories and micronutrients alike.
Tips for incorporating sushi into a balanced diet
For a light yet satisfying meal under tight calorie control, pair 6–8 pieces of sushi with a bowl of miso soup and a side of steamed edamame (not in database) or a crisp cucumber salad. Skip mayonnaise-based rolls and opt for simple nigiri topped with tuna or salmon; these options keep calories and unnecessary fats in check while boosting omega-3 intake.
If you crave variety, create a "poke-style" bowl: scatter diced sushi-grade fish over chilled rice, add slices of avocado for texture, and finish with a drizzle of soy sauce and sesame seeds. This delivers all the classic sushi flavors in a portion-controlled format that is easy to log for calories.
On busy days, combine store-bought sushi with a thermos of hot tea instead of high-sugar soft drinks to avoid hidden calories. Just like enjoying a lean chicken breast with greens, balancing sushi with low-starch vegetables keeps total meal calories stable and fiber intake high.
Frequently Asked Questions
- How many calories are in sushi?
- There are 164 kcal per 100 g.
- Do salmon and tuna sushi have the same calories?
- No. A piece of salmon nigiri averages 48–55 calories, while tuna nigiri is closer to 40–45 calories because tuna is leaner.
- Is sushi high in proteins?
- Sushi provides about 7 g of proteins per 100 g. Choosing fish-rich rolls or adding extra sashimi can double the protein without dramatically raising calories.
- Can sushi fit into a weight-loss plan?
- Yes. By selecting simpler rolls, limiting high-fat sauces, and keeping rice portions modest, you can keep a full sushi meal under 500 calories, making it compatible with most calorie-deficit diets.
- How can I lower the calories in my sushi order?
- Opt for sashimi (fish without rice), request half-rice rolls, avoid fried tempura and mayonnaise toppings, and season with low-sodium soy sauce or plain wasabi.
- Is raw fish in sushi safe?
- When prepared from sushi-grade fish kept at proper refrigeration, the risk is low. Pregnant women and people with compromised immunity should still limit raw fish despite the moderate calories of sushi.
- How long can leftover sushi be kept?
- Refrigerate within 2 hours and consume within 24 hours. After that, both taste and safety decline regardless of the minimal calories remaining.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
