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

Sushi roll contains 6.0 g of protein, while sushi rice has 2.5 g. Sushi roll has 116 calories, compared to 140 calories in sushi rice.

Sushi rolls and sushi rice are popular components of Japanese cuisine. This comparison highlights their nutritional differences, focusing on calories, protein, and carbohydrates.

What Is the Difference Between Sushi Roll and Sushi Rice?

A sushi roll is a dish made with vinegared rice and various ingredients, often including seafood, vegetables, and seaweed. It is typically rolled and sliced into bite-sized pieces. Sushi rice is short-grain rice that is seasoned with vinegar, sugar, and salt. It serves as the base for sushi rolls and is essential to the dish's flavor and texture.

Sushi Roll vs Sushi Rice: Nutrition Side by Side

Below is a side-by-side comparison of sushi roll and sushi rice nutrition.

Nutrient (per 100 g)	Sushi roll	Sushi rice (prepared)
Calories	116 kcal	140 kcal
Protein	6.0 g	2.5 g
Carbs	15.3 g	30 g
Sugar	0.9 g	3 g
Fat	3.0 g	0.2 g
Fiber	0.7 g	0.5 g
Sodium	343 mg	250 mg

Which Is Better, Sushi Roll or Sushi Rice?

For weight loss: Sushi roll has 116 calories, while sushi rice has 140 calories, making sushi roll the lower-calorie option.

For muscle and protein: Sushi roll provides 6.0 g of protein, significantly higher than the 2.5 g found in sushi rice.

For low-carb or low-sugar: Sushi roll has 15.3 g of carbs and 0.9 g of sugar, while sushi rice contains 30 g of carbs and 3 g of sugar.

How to Track Sushi roll and Sushi rice Accurately

It's easy to misjudge portion sizes and macro content in sushi, leading to unexpected calorie intake. 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 a healthcare professional for dietary guidance. Values are per 100 g: Sushi roll from USDA FoodData Central, Sushi rice from Open Food Facts (aggregated plain entries).

Frequently Asked Questions (FAQ)

Which has more protein, sushi roll or sushi rice?

Sushi roll has 6.0 g of protein, while sushi rice has 2.5 g.

Which has fewer calories, sushi roll or sushi rice?

Sushi roll has 116 calories, whereas sushi rice has 140 calories.

How much sugar is in sushi roll?

Sushi roll contains 0.9 g of sugar per 100 g.

How much fiber is in sushi rice?

Sushi rice has 0.5 g of fiber per 100 g.

What is the sodium content in sushi roll?

Sushi roll contains 343 mg of sodium per 100 g.

What are the carbohydrate levels in sushi rice?

Sushi rice contains 30 g of carbohydrates per 100 g.

Key Takeaways

• Sushi roll has 116 calories per 100 g.
• Sushi rice has 140 calories per 100 g.
• Sushi roll contains 6.0 g of protein.
• Sushi rice contains 2.5 g of protein.
• Sushi roll has 15.3 g of carbohydrates.
• Sushi rice has 30 g of carbohydrates.