How Many Calories Are in Sushi? Every Piece and Roll, Ranked (2026)

A piece of nigiri has about 40 to 65 calories, a piece of a thin maki roll about 20 to 50, and a full specialty roll (like a California or spicy tuna roll) 250 to 510 calories. Sashimi is the lowest at 15 to 40 calories per slice because it has no rice. Rice, sauces, cream cheese, and tempura, not the fish, drive most of the calories.

This guide breaks sushi down by piece and by roll, from sashimi and nigiri to specialty rolls and sides, so you can match the numbers to exactly what you order. Per-piece and per-roll counts differ a lot, and all figures are anchored to USDA FoodData Central and standard restaurant recipes.

How Many Calories Are in Nigiri Sushi?

Nigiri typically contains about 40 to 65 calories per piece. Nigiri is a slice of fish over pressed rice, and since the rice contributes most of the calories, the differences among types are relatively minor.

Nigiri (1 piece)	Calories	Carbs (g)	Protein (g)	Fat (g)
Shrimp (ebi)	40	7	3	0
Octopus (tako)	40	7	4	0
Tuna (maguro)	45	7	5	0.5
Whitefish (tai)	45	7	4	1
Egg (tamago)	45	8	2	1
Scallop (hotate)	45	8	3	0.5
Salmon (sake)	50	7	4	1.5
Yellowtail (hamachi)	50	7	4	1.5
Salmon roe (ikura)	55	7	4	2
Eel (unagi)	65	9	4	2

Most nigiri lands between 40 and 65 calories per piece, with eel (unagi) being the highest because of its sweet sauce.

How Many Calories Are in Sashimi?

Sashimi is the lowest-calorie sushi option, containing 15 to 40 calories per slice. Sashimi is sliced raw fish served without rice, which makes it a high-protein, low-calorie choice.

Sashimi (1 slice, no rice)	Calories	Protein (g)	Fat (g)
Tuna (maguro)	18	4	0
Whitefish (tai)	20	4	0.5
Yellowtail (hamachi)	25	3	1
Salmon (sake)	35	4	2
Mackerel (saba)	35	3	2

Because sashimi has no rice, a slice is only 15 to 40 calories and is nearly all protein and fat.

How Many Calories Are in a Maki Roll?

Thin maki rolls contain about 20 to 50 calories per piece. Maki is rolled sushi wrapped in seaweed (nori), and a thin roll is typically cut into 6 pieces, so it matters whether a calorie count is per piece or per roll.

Thin maki roll	Per piece	Per roll (6 pieces)
Cucumber (kappa)	20	120
Pickled radish (oshinko)	20	120
Tuna (tekka)	25	150
Salmon	30	175
Avocado	30	180
Crab and cucumber	35	210

A whole thin maki roll runs about 120 to 210 calories, far less than a specialty roll.

How Many Calories Are in Specialty Sushi Rolls?

Specialty rolls, often referred to as American-style, tend to be higher in calories, ranging from 250 to 510 calories per roll. These rolls incorporate additional ingredients such as sauces, cream cheese, avocado, and tempura, and are usually cut into 8 pieces.

Specialty roll	Pieces	Calories	Protein (g)
California roll	8	255	9
Spicy tuna roll	8	290	13
Philadelphia roll (salmon, cream cheese)	8	320	14
Spider roll (soft-shell crab)	8	440	16
Dragon roll (eel, avocado)	8	450	18
Rainbow roll	8	470	24
Dynamite roll	8	480	17
Shrimp tempura roll	8	510	18

A shrimp tempura roll (about 510 calories) has roughly double the calories of a California roll (about 255), due to the fried shrimp and sauce.

How Many Calories Are in Sushi Sides and Extras?

Sides can add up quickly in terms of calories, and the rice and fried items are more significant contributors than the dipping sauces. Understanding the caloric impact of these additions is crucial for accurate tracking.

Side or extra	Serving	Calories
Wasabi	1 tsp	5
Soy sauce	1 tbsp	10
Pickled ginger (gari)	1 oz	20
Miso soup	1 bowl	40
Seaweed salad	3 oz	70
Shrimp tempura	2 pieces	140
Edamame	1 cup	190
White sushi rice	1 cup	240
Gyoza (dumplings)	6 pieces	280

Soy sauce is only about 10 calories per tablespoon but carries around 900 mg of sodium, close to a third of the daily limit.

Which Sushi Has the Fewest Calories?

Sashimi is the lowest-calorie sushi option available.

1. Tuna sashimi (1 slice): 18 kcal
2. Cucumber maki (1 piece): 20 kcal
3. Salmon sashimi (1 slice): 35 kcal
4. Shrimp or octopus nigiri (1 piece): 40 kcal
5. Tuna nigiri (1 piece): 45 kcal

Which Sushi Has the Most Calories?

The shrimp tempura roll is the highest-calorie sushi option.

1. Shrimp tempura roll (8 pieces): 510 kcal
2. Dynamite roll (8 pieces): 480 kcal
3. Rainbow roll (8 pieces): 470 kcal
4. Dragon roll (8 pieces): 450 kcal
5. Spider roll (8 pieces): 440 kcal

How to Track Sushi Calories Accurately

Sushi is deceptively hard to log, because calories depend on rice volume, sauces, and whether a roll is tempura-fried, none of which is obvious once it is plated. Nutrola is an AI nutrition tracking app that identifies sushi from a photo, estimates the piece count and roll type, and returns calories and macros from a database of more than 1.8 million verified foods. It also supports voice logging for quick entries like "eight pieces of California roll." Nutrola is available from €2.50 per month and shows no ads on any tier.

For related references, see how many calories are in a slice of pizza, every fast-food chain ranked by protein per calorie, and the most calorie-dense foods.

How We Calculated These Numbers

Nigiri values assume one piece of fish over about 15 to 20 grams of pressed rice. Sashimi is fish only, with no rice. Thin maki are shown per piece and per standard 6-piece roll; specialty rolls are shown per whole roll, which is usually cut into 8 pieces, and include their sauces (spicy mayo, eel sauce), cream cheese, or tempura where those are part of the roll. Figures are anchored to USDA FoodData Central and standard restaurant recipes, and rounded to the nearest 5 calories. Because portion counts vary by restaurant, every value is labeled per piece or per roll so you can match what you actually order.

Frequently Asked Questions (FAQ)

How many calories are in a California roll?

A California roll typically contains about 255 calories for an 8-piece serving. This roll is made with imitation crab, avocado, and cucumber, which contribute to its calorie count. The rice is a significant factor, as it provides most of the calories.

How many calories are in a piece of nigiri?

A piece of nigiri generally contains between 40 and 65 calories, depending on the type of fish used. The rice in nigiri is the primary source of calories, with variations among different fish types being minor.

Is sashimi lower in calories than sushi rolls?

Yes, sashimi is lower in calories than sushi rolls. Sashimi consists of sliced raw fish without rice, making it a lean and high-protein option, while sushi rolls often contain rice and other ingredients that increase their calorie content.

Which sushi roll has the most calories?

The shrimp tempura roll is generally the highest-calorie sushi roll, containing about 510 calories per 8-piece serving. This high calorie count is due to the fried shrimp and additional sauces used in the roll.

How many calories are in a spicy tuna roll?

A spicy tuna roll typically contains around 290 calories for an 8-piece serving. The calorie count can vary based on the specific ingredients and sauces used, but it generally remains within this range.

Is sushi good for weight loss?

Sushi can be a mixed option for weight loss. Sashimi and nigiri are lean and high in protein, making them good choices, while tempura and cream-cheese rolls are calorie-dense. Additionally, soy sauce is high in sodium, which is a consideration for those monitoring their intake.

Key Takeaways

• Sashimi is the lowest at 15 to 40 calories per slice.
• Nigiri is 40 to 65 calories per piece.
• A roll is cut into 6 or 8 pieces, so check per piece versus per roll.
• Specialty rolls run 250 to 510 calories, with tempura and cream cheese being the costliest.
• Rice and sauces, not fish, drive calories.
• Because piece counts and sauces vary, logging sushi from a photo beats guessing; Nutrola identifies the rolls and counts the pieces from a single photo.