Sushi Rice vs White Rice: Calories and Nutrition Compared (2026)

Sushi rice has 140 calories and 2.5 g of protein, while white rice has 130 calories and 2.7 g of protein. White rice is lower in calories and higher in protein.

Sushi rice and white rice are staple foods in many cuisines, each with unique characteristics. This comparison highlights their nutritional differences per 100 grams.

What Is the Difference Between Sushi Rice and White Rice?

Sushi rice is a short-grain rice that is sticky when cooked, often seasoned with vinegar, sugar, and salt. It is commonly used in sushi preparation. White rice is a refined grain that has had its husk, bran, and germ removed, resulting in a softer texture and milder flavor. It is a versatile staple in many dishes.

Sushi Rice vs White Rice: Nutrition Side by Side

The following comparison outlines the nutritional values of sushi rice and white rice side by side.

Nutrient (per 100 g)	Sushi rice (prepared)	White rice (cooked)
Calories	140 kcal	130 kcal
Protein	2.5 g	2.7 g
Carbs	30 g	28.2 g
Sugar	3 g	0.1 g
Fat	0.2 g	0.3 g
Fiber	0.5 g	0.4 g
Sodium	250 mg	1 mg

Which Is Better, Sushi Rice or White Rice?

For weight loss: Sushi rice contains 140 calories per 100 g, while white rice has 130 calories. White rice is lower in calories.

For muscle and protein: Sushi rice has 2.5 g of protein per 100 g, whereas white rice has 2.7 g. White rice has more protein.

For low-carb or low-sugar: Sushi rice has 30 g of carbs and 3 g of sugar, while white rice has 28.2 g of carbs and 0.1 g of sugar. White rice is lower in both carbs and sugar.

How to Track Sushi rice and White rice Accurately

Portion sizes and macronutrient content can be easy to misjudge, affecting dietary choices. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult with a healthcare professional for dietary guidance. Values are per 100 g: Sushi rice from Open Food Facts (aggregated plain entries), White rice from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which rice has more protein?

White rice has 2.7 g of protein, while sushi rice has 2.5 g. Therefore, white rice has more protein.

Which rice has fewer calories?

White rice has 130 calories, while sushi rice has 140 calories. Thus, white rice has fewer calories.

What are the carbohydrate contents of sushi rice?

Sushi rice contains 30 g of carbohydrates per 100 g.

What is the sugar content in white rice?

White rice has 0.1 g of sugar per 100 g.

How much fat is in sushi rice?

Sushi rice contains 0.2 g of fat per 100 g.

What is the sodium content in white rice?

White rice has 1 mg of sodium per 100 g.

Key Takeaways

• Sushi rice has 140 calories per 100 g.
• White rice has 130 calories per 100 g.
• Sushi rice contains 2.5 g of protein per 100 g.
• White rice contains 2.7 g of protein per 100 g.
• Sushi rice has 30 g of carbs per 100 g.
• White rice has 28.2 g of carbs per 100 g.