How Many Calories in Sushi: Is It Really Healthy?

Q: How many calories are in sushi?

A: There are approximately 200 calories in a sushi roll, which varies depending on the variety, size and even who made it! Whilst sushi is a healthier takeaway option it isn’t as healthy as it appears. Most worrying is the amount of sodium as some rolls have more than your daily recommended intake.

Is sushi healthy?

Sushi became a popular takeaway option in the early 2000s when it was cheap, easy and “healthy” to grab a roll and go.

Here’s a bit of a nutritional breakdown on your roll

Seaweed

The green wrapping on your rolls is a nutritional powerhouse, packed with fibre and iron it is also said to help regulate your hormones.

Rice

Sushi rice needs to be nice and sticky to create a compact roll so vinegar and sugar are often added to the cooking process. Choose brown or purple rice to make your sushi healthier plus it is a great way to cut down on carbohydrates and they’ll provide you with long-lasting energy.

Fillings

The more veggies in your fillings the better! Rainbow rolls are low in calories and contain lots of colourful nutrients. If you’re looking to make a healthier choice avoid tempura or fried foods in your rolls, also be mindful of the size of your roll as they vary between vendors you might need only two for lunch from one and three from another.

Dressing

Mayonnaise and marinades are delicious but are also a calorie trap, ask for your sushi without the drizzle to cut down on unnecessary calories.

Soy sauce

As tasty as soy sauce is it is one to be consumed in moderation. It is loaded with sodium, a single tablespoon contains over 900mg which is almost half of a healthy adults daily intake.

Rolls by nutritional ranking

We ranked the most common sushi rolls by calorie count.

Vegetarian or Rainbow Roll

Calories: 122 calories

Fat: 1.8g

Protein: 2.7g

Carbs: 23g

Sodium: 15mg

Sugar: 0.8g

Salmon Nigiri

Calories: 124 calories

Fat: 3.8g

Protein: 9.2g

Carbs: 13g

Sodium: 390mg

Sugar: 2.2g

Soft Shell Crab Roll

Calories: 143 calories

Fat: 0.6g

Protein: 8.1g

Carbs: 25g

Sodium: 210mg

Sugar: 0.2g

California Roll

Calories: 155

Fat: 3.4g

Protein: 2.6g

Carbs: 28g

Sodium: 458mg

Sugar: 1.8g

Tempura Prawn Roll

Calories: 212 calories

Fat: 5.8g

Protein: 5.3g

Carbs: 33.3g

Sodium: 388mg

Sugar: 1.2g

Chicken Teriyaki and Avocado Roll

Calories: 221 calories

Fat: 5.8g

Protein: 8.6g

Carbs: 32g

Sodium: 65mg

Sugar: 1.1g

Cooked Tuna Roll

Calories: 225 calories

Fat: 6.4g

Protein: 8.4g

Carbs: 32g

Sodium: 85mg

Sugar: 0.3g

Chicken Katsu Roll

Calories: 237

Fat: 7.5g

Protein: 9.6g

Carbs: 32g

Sodium: 76mg

Sugar: 1.2g

Salmon and avocado roll

Calories: 244 calories

Fat: 8.6g

Protein: 8.7g

Carbs: 32g

Sodium: 43g

Sugar: 0.7g

How to make your own sushi rolls

Here are a couple of our favourite sushi recipes.

Sweet potato and coconut maki

If you're not a fan of raw fish, or you just want to try something a bit different, why not give this delicious sweet potato and coconut vegan sushi a whirl? Get the full recipe.

Chicken Schnitzel and Avocado Sushi Rolls

A perfect lunchbox or office lunch alternative to sandwiches. Get the full recipe.

Tuna and Cucumber Sushi Rolls

Tired of sandwiches? Try sushi for a lunchbox change. Get the full recipe.

Lottie Dalziel

Lottie Dalziel, is a 4AM riser and coffee-addict who lives and breathes all things food. When she isn't reading up on the latest trends in sustainability or discovering ways to upcycle almost anything, you can find her by the beach, cooking up a storm or adding to her abundant (some would say out of control) plant collection.