Sushi is often seen as a light, healthy meal — but calories can vary wildly depending on the fish, rice, sauces, and extras. A simple cucumber maki can contain under 100 kcal per 100 grams, while a tempura or spicy mayo roll can push past 160 kcal per 100 grams. If you're tracking calories, building a balanced sushi meal, or just curious about your favorite order, this calculator gives you a clear per-100g calorie picture in seconds.
Choose from common sushi types — salmon nigiri, California rolls, tuna maki, and more — or enter custom nutrition values. Tell us your serving size in pieces or grams, and the tool instantly shows total calories, calories per 100g, calories per piece, and a full carbohydrate, protein, and fat breakdown. It's ideal for meal planning, macro tracking, and portion control.
No more guessing. Get the numbers, understand your sushi, and make smarter ordering decisions.
🍣 Sushi Calories Per 100g
Pick a sushi type, enter your serving size, and see calories per 100g, per piece, plus a macro breakdown.
📊 Results
How to Use This Calculator
This calculator is designed for anyone tracking calories or macros — whether you're planning a sushi lunch, estimating a restaurant order, or building a homemade sushi recipe. Follow these steps:
- Pick a sushi type from the dropdown. Common nigiri and maki options are included, each with typical calorie and macro values per 100 grams.
- Set your serving amount in pieces or grams. If you know the total weight from a food scale, choose grams. If you're ordering at a restaurant, choose pieces — the calculator uses an average weight per piece for each type.
- For custom sushi, select 'Custom / Other Sushi' and enter the calories per 100g from a package label, recipe app, or nutrition database. You can also add carbs, protein, and fat for a full macro breakdown.
- Press Calculate. The result shows calories per 100g, total calories, calories per piece, and macros per 100g plus totals for your serving.
Use the quick-select buttons to jump to popular choices, or press Reset to clear everything and start over.
How the Calculation Works
Calories per 100g is a standard nutrition density measure that lets you compare sushi types regardless of piece size. The core formula is simple:
Calories per 100g = (Total calories ÷ Total weight in grams) × 100
For a standard sushi type, the calculator uses three reference values:
- kcal per 100 grams — the calorie density from nutrition data;
- grams per piece — an average piece weight for that sushi shape and fillings;
- kcal per piece — calories for one typical piece.
When you enter an amount in pieces, total weight is pieces × grams per piece, and total calories is pieces × kcal per piece. When you enter grams, total calories is weight × kcal per 100g ÷ 100. Macros are scaled linearly from the per-100g values. These values are averages based on typical restaurant recipes and USDA-style nutrition data; individual rolls vary with rice amount, sauce, and fish cut. For the most accurate numbers, use a food scale and enter custom values from the product or your recipe.
Reference nutrition data is available from the USDA FoodData Central.
Worked Examples
Example 1: Salmon nigiri, 6 pieces. Each piece weighs about 28g and contains about 45 kcal. Total weight = 6 × 28 = 168g. Total calories = 6 × 45 = 270 kcal. Calories per 100g = 270 ÷ 168 × 100 ≈ 160.7 kcal. The result grid also shows roughly 23g carbs, 12g protein, and 3g fat per 100g.
Example 2: California roll, 150g. If you put a California roll on a scale, choose grams and enter 150. The calculator uses 130 kcal per 100g, so total calories = 150 × 130 ÷ 100 = 195 kcal. Calories per piece = 130 × 28 ÷ 100 ≈ 36.4 kcal, so an 8-piece roll would be around 291 kcal.
These two examples show why calories per 100g matters: a heavy tempura roll and a light cucumber maki can look similar in size but differ by more than 60 kcal per 100g.
Nutrition Breakdown of Popular Sushi
The table below shows typical values per 100 grams. Actual values depend on the chef, rice seasoning, and use of sauces or mayonnaise.
| Sushi Type | Calories (kcal/100g) | Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|---|
| Salmon nigiri | 160 | 23 | 12 | 3 |
| Tuna nigiri | 145 | 22 | 13 | 2 |
| Shrimp nigiri | 150 | 23 | 12 | 2 |
| Tamago (egg) nigiri | 140 | 24 | 8 | 2 |
| Eel (unagi) nigiri | 190 | 24 | 10 | 7 |
| California roll | 130 | 23 | 4 | 3 |
| Spicy tuna roll | 150 | 20 | 8 | 5 |
| Cucumber maki | 95 | 19 | 2 | 0.5 |
| Avocado maki | 110 | 20 | 2 | 3 |
| Tempura roll | 160 | 25 | 6 | 5 |
For packaged supermarket sushi, read the label — values can differ significantly from restaurant averages.
Factors That Affect Sushi Calories
Not all sushi is created equal. Here's what moves the numbers:
- Sushi rice: Seasoned rice contains added sugar and rice vinegar. More rice per piece means more carbs and calories. Nigiri has a compact rice bed; hand rolls and some maki pack more rice.
- Fried ingredients: Tempura shrimp or fried tofu add oil and absorb more fat. A tempura roll can be 30–50% higher in calories than a fresh fish roll.
- Sauces and toppings: Spicy mayo, eel sauce, cream cheese, and crunchy tempura bits are calorie-dense. A few tablespoons of spicy mayo can add 100+ kcal.
- Fake crab: Imitation crab in California rolls often contains starch and added sugar, increasing carbs compared with real crab or fish.
- Portion size: A standard roll is often 6–8 pieces, but many restaurants cut larger pieces. Weighing your sushi gives the most accurate calorie count.
Tip: If you want a lighter sushi meal, choose sashimi (no rice), nigiri over rolls, and ask for sauce on the side. Pair with miso soup or edamame for protein and volume without loaded creamy sauces.
Watch out: 'Healthy sounding' rolls can still be high-calorie. A single large specialty roll with tempura, cream cheese, and spicy mayo can exceed 500 kcal — more than a McDonald's cheeseburger.
Frequently Asked Questions
What sushi is lowest in calories per 100g?
Plain vegetable maki — especially cucumber maki — is usually the lightest, at around 95 kcal per 100g. Sashimi without rice is also low in carbs but can be moderate in fat depending on the fish.
Which sushi has the most calories?
Fried and sauce-heavy rolls like tempura rolls or rolls with spicy mayo and cream cheese tend to be highest, often 160–250 kcal per 100g. Eel nigiri with sweet eel sauce is also dense, around 190 kcal per 100g.
Why use calories per 100g instead of per piece?
Piece sizes vary widely between restaurants. A 100g reference standardizes the comparison, making it easier to compare different sushi types and to log in apps that use per-100g nutrition data.
Can I enter a whole roll?
The calculator works in pieces or grams. If you know your roll is 8 pieces, just enter 8 as the amount and pick the roll type. If you have the total weight, enter grams instead for maximum accuracy. For converting between pounds and grams, use the grams conversion calculator.
Is sushi good for weight loss?
Sushi can fit into a weight-loss plan, especially if you choose lean fish, brown rice, and moderate portions. Watch out for fried items, sugar-laden sauces, and oversized specialty rolls. For personalized calorie targets, check a macro calculator for weight loss that fits your goals.
Where does the nutrition data come from?
Values are compiled from typical restaurant nutrition averages and public food databases. For a specific packaged product, always refer to the label. The USDA FoodData Central is a reliable source for individual ingredients like salmon, rice, and avocado.