Can You Eat Sushi on a Low-Carb Diet? Navigating the Menu

January 9, 2026 •

4 min read

A typical 8-piece California roll can contain as many as 44 grams of carbohydrates, making traditional sushi a challenge for low-carb diets. However, the answer to "can you eat sushi on a low-carb diet?" is yes—with strategic ordering and smart substitutions.

Quick Summary

Traditional sushi rolls are often too high in carbs due to rice and sugary additives. Explore delicious alternatives like sashimi and cucumber-wrapped rolls to enjoy sushi while staying within your low-carb goals.

Key Points

Traditional Sushi is High-Carb: The rice in standard maki and nigiri is prepared with sugar and is high in carbohydrates, making it unsuitable for a strict low-carb diet.
Sashimi is Your Best Option: Thinly sliced, raw fish without rice, known as sashimi, is a protein-rich, zero-carb choice.
Cucumber-Wrapped Rolls are Ideal: Requesting a roll wrapped in cucumber instead of rice, often called a Naruto roll, provides a refreshing and low-carb alternative.
Beware of Hidden Carbs: Watch out for imitation crab (surimi) and sugary sauces like teriyaki or sweet chili, as they contain added carbohydrates.
Make Your Own with Cauliflower Rice: You can create delicious low-carb sushi at home by substituting traditional rice with seasoned cauliflower rice.
Order Mindfully at Restaurants: Specify your dietary needs and ask for rice-free or cucumber-wrapped rolls and sauces on the side to stay on track.
Choose Low-Carb Fillings: Focus on fresh fish, avocado, and vegetables, and avoid tempura (fried) items.

The Carb Trap in Traditional Sushi

For those following a low-carb lifestyle, understanding the source of carbohydrates in traditional sushi is crucial. The primary culprit is the rice, known as shari or sumeshi, which is typically short-grain and high in starch. On top of that, chefs prepare sushi rice by adding a mixture of rice vinegar, sugar, and salt, which further increases the carb count. As a result, a single maki roll can contain 20 to 60 grams of carbohydrates, and a simple nigiri piece can pack 8 to 15 grams.

Hidden Carbs to Watch Out For

Imitation Crab (Surimi): Often used in California and spicy crab rolls, surimi is a processed fish product that contains starches and binding agents, significantly adding to the carb count. Always ask for real crab meat instead.
Sauces and Glazes: Sweet sauces like teriyaki, unagi, and even some spicy mayo are often sugar-laden. Ask for sauces on the side or avoid them completely.
Tempura: Anything labeled "tempura" is deep-fried in a carb-heavy batter. Skip these rolls entirely.

Low-Carb Sushi and Sashimi Options

The good news is that you don't have to give up the flavors of Japanese cuisine. There are several delicious and satisfying low-carb alternatives:

Sashimi: This is the purest form of low-carb sushi. It consists of thinly sliced raw fish or seafood served without rice. Options like salmon, tuna, yellowtail, and snapper are high in protein, healthy fats, and virtually carb-free.
Naruto Rolls: Some restaurants offer these creative rolls wrapped in a thin sheet of cucumber instead of rice and seaweed. They are packed with flavor and provide a refreshing crunch.
Riceless Rolls: These are similar to Naruto rolls but may be wrapped in soy paper or just nori seaweed. Many restaurants now cater to low-carb diets and will offer a version of your favorite roll without the rice.
Homemade Alternatives (with cauliflower rice): For home cooking, cauliflower rice mixed with a little cream cheese and rice vinegar can mimic the texture of traditional sushi rice.

Comparison Table: Traditional vs. Low-Carb Sushi


Sushi Type	Primary Carb Source	Average Carbs per Piece	Average Carbs per Roll (6-8 pieces)
Traditional Maki	Sushi Rice, Sugar, sometimes Surimi	4-8g	20-60g
Nigiri	Sushi Rice, Sugar	8-15g	50-90g
California Roll	Sushi Rice, Surimi	4-6g	28-44g
Sashimi	None	~0g	~0g
Naruto (Cucumber) Roll	None	<1g	<8g

Ordering and Enjoying Low-Carb Sushi at a Restaurant

When dining out, a few simple strategies can make all the difference. Start by communicating clearly with your server about your low-carb needs.

How to Order:

Start with Sashimi: This is your safest and most delicious bet. Many restaurants offer sashimi platters with various types of fish. Ask for your fish fresh and simply prepared.
Request Rice-Free Rolls: If a menu doesn't specify rice-free options, ask if they can make a roll wrapped in cucumber, soy paper, or just nori. Many kitchens are accommodating to this request.
Specify Real Crab: When ordering a California roll or similar item, request that it be made with real crab meat instead of imitation crab, which contains added carbs.
Go Light on the Condiments: Soy sauce contains less than 1g of carbs per tablespoon, but opt for low-sodium versions to reduce bloating. Wasabi has a moderate carb count but is used in small amounts. Skip sweetened teriyaki or eel sauces completely.
Look for High-Protein Fillings: Inside your rolls, focus on fillings like salmon, tuna, avocado, cucumber, and cream cheese (if your diet allows).

Low-Carb Sushi at Home: A Simple Recipe

Creating low-carb sushi at home is straightforward and gives you full control over the ingredients. A popular rice substitute is riced cauliflower.

Cauliflower Rice Sushi Rolls

Ingredients: 1 head of cauliflower (riced), 1 tbsp rice vinegar (unseasoned), 2 oz softened cream cheese, nori sheets, sushi-grade tuna or salmon strips, avocado, cucumber strips, and sesame seeds.
Instructions:
1. Steam riced cauliflower until tender, then squeeze out excess moisture.
2. Combine the drained cauliflower with softened cream cheese and rice vinegar to create a sticky base.
3. Lay a sheet of nori on a mat and spread the cauliflower mixture evenly, leaving a small border.
4. Add your fillings (fish, avocado, cucumber) and roll tightly.
5. Slice and serve with low-sodium soy sauce and a touch of wasabi.

Conclusion

While traditional sushi with its sweet, starchy rice is not suitable for a strict low-carb diet, savvy ordering and creative substitutions make it entirely possible to enjoy the flavors of sushi. By opting for sashimi, cucumber-wrapped rolls, or making your own low-carb versions at home, you can satisfy your cravings without compromising your dietary goals. The key is to be mindful of your choices, focus on the fresh, high-protein fillings, and avoid the hidden carbohydrates in rice and sugary sauces.

For more nutritional information on sushi and its components, you can consult reliable sources like WebMD. With this knowledge, you can confidently enjoy a delicious and healthy Japanese meal.

Frequently Asked Questions

Sashimi is the lowest-carb option on a sushi menu, as it consists of thinly sliced raw fish or seafood with no rice.

No, a traditional California roll contains a significant amount of carbs due to the rice and often uses imitation crab (surimi), which also has hidden carbs.

Riced cauliflower is an excellent and popular low-carb substitute for sushi rice. When mixed with a binding agent like cream cheese, it can mimic the texture of real sushi rice.

Yes, standard soy sauce is very low in carbs, with less than 1g per tablespoon. Opt for a low-sodium version to reduce salt intake.

No, not all sushi is high in carbs. Rolls made without rice, such as Naruto rolls (cucumber-wrapped) or simple rice-free maki, are very low-carb.

Avoid rolls with traditional rice, anything fried (tempura), imitation crab (surimi), and sweet glazes or sauces like teriyaki or eel sauce.

Spicy mayo can sometimes contain sugar. It's best to ask for it on the side and use it sparingly, or make your own low-carb version with sugar-free ingredients.