Calorie guide · Japanese
Sushi rollscalories and macros
One serving of Sushi rolls has about 420 kcal, with 18 g protein, 70 g carbohydrates and 7 g fat. That is roughly 17% of calories from protein, 67% from carbs and 16% from fat.
Where the calories come from
- Protein18 g17%
- Carbs70 g67%
- Fat7 g16%
These sushi rolls use about 200 g of cooked, vinegared rice with 50 g of salmon and 30 g of tuna, wrapped in nori with cucumber and served with soy sauce and wasabi. A serving is roughly 420 kcal with 18 g of protein and only 7 g of fat, and about 60% of the calories come from the rice (USDA lists cooked white rice at 130 kcal per 100 g).
Nutrition per serving
| Nutrient | Amount | Share of calories |
|---|---|---|
| Calories | 420 kcal | 100% |
| Protein | 18 g | 17% |
| Carbs | 70 g | 67% |
| Fat | 7 g | 16% |
What's in a typical serving
Classic sushi rolls with vinegared rice, fresh salmon and tuna wrapped in nori, served with soy sauce.
- 200g Sushi Rice (cooked)
- 50g Salmon
- 30g Tuna
- 1 Nori Sheet
- Cucumber, Soy Sauce, Wasabi
How to make it lighter
- Count the pieces before you order: rice adds up quickly, so a fixed number of rolls keeps the meal close to 420 kcal.
- Add sashimi, edamame or a miso soup for more protein and volume, rather than extra rice-heavy rolls.
- Dip lightly in soy sauce or choose a reduced-sodium one: USDA data puts regular soy sauce at about 880 mg of sodium per tablespoon.
Lighter alternatives
Frequently asked questions
How many calories are in Sushi rolls?
A typical serving of Sushi rolls has about 420 kcal. The exact number depends on the recipe, the amount of oil or butter and the portion size.
Is Sushi rolls high in protein?
It is moderate. One serving has about 18 g of protein (17% of its calories); pair it with a protein side if you are aiming for a high-protein meal.
Can I eat Sushi rolls while losing weight?
Yes, if it fits your daily calorie target. Weight loss depends on your total intake over time, not on a single dish; portion size and added fats make the biggest difference.
Values are Sporty catalog estimates per serving, calculated from USDA FoodData Central values for the listed ingredients. Real values vary with recipe, oil and portion size.