Has sushi got sugar in it? Uncovering the sweet truth behind the rice

November 13, 2025 •

3 min read

Most people assume sushi is a universally healthy, low-sugar dish, but a typical 8-piece California roll contains around 5 grams of sugar. The intentional addition of a sugary seasoning to the rice means that, yes, sushi has sugar in it, though the quantity varies significantly based on preparation and ingredients.

Quick Summary

This article explores where added sugar is found in sushi, from the seasoned rice to common sauces and fillings. It details how preparation methods affect sugar content and offers tips for making healthier, lower-sugar selections while dining out.

Key Points

Hidden Sugar: Traditional sushi rice contains added sugar for flavoring, often in combination with rice vinegar and salt.
Sauce Surprise: Many popular sauces like eel sauce and spicy mayo contain high levels of added sugar, significantly increasing a roll's sugar content.
Sashimi is Sugar-Free: Sashimi, which is raw fish without rice, is the lowest-sugar sushi option available.
Americanized Rolls: Specialty rolls with ingredients like tempura and cream cheese often have much higher sugar and fat content than traditional Japanese versions.
Custom Ordering: You can easily reduce your sugar intake by asking for less rice, opting for brown rice, and getting sauces on the side.
Balanced Meal: Pair your sushi with high-fiber appetizers like edamame to help manage blood sugar levels.

The Surprising Source of Sugar: Sushi Rice

Sushi rice, or sushi-meshi, is the foundation of most sushi dishes and contains added sugar. Chefs traditionally season short-grain rice with a mixture of rice vinegar, salt, and sugar to achieve the desired texture and sweet-savory flavor. The amount of added sugar can differ by chef and restaurant, and commercially prepared sushi vinegar can also contribute significantly to the sugar content.

Unveiling Hidden Sugar in Sauces and Toppings

Beyond the rice, many sushi items feature sauces and additions that increase sugar content. Common culprits include:

Eel (Unagi) Sauce: This sauce, made from soy sauce, mirin, sake, and sugar, can contain over 6 grams of sugar per tablespoon. It's often used on unagi and specialty rolls.
Spicy Mayonnaise: Some recipes for spicy mayo include sugar to balance the heat.
Teriyaki Sauce: This glaze frequently contains a high amount of sugar.
Sweetened Condiments: Even items like pickled ginger can have added sugar.

Making Smarter Sushi Choices

Choosing lower-sugar sushi options is possible with awareness of the different types and their ingredients. Prioritizing simplicity and lean proteins is key.

Low-Sugar and Healthier Sushi Alternatives

Sashimi: Slices of raw fish or meat without rice are the best low-carb, high-protein choice and are typically sugar-free.
Nigiri: Seasoned rice topped with seafood contains less rice and can be lower in sugar, especially with simple fish toppings.
Simple Maki Rolls: Rolls with just fish or vegetables and no heavy sauces, like tuna or cucumber rolls, are generally lower in sugar.
Naruto Rolls: These rice-free rolls wrap fish and fillings in cucumber slices.

High-Sugar Sushi Options to Limit

Tempura Rolls: Rolls with fried ingredients add extra carbohydrates and fat.
Americanized Specialty Rolls: Rolls with additions like cream cheese or those referred to as Dragon Rolls often contain multiple high-sugar ingredients from sauces and fillings.
Sauce-Drenched Rolls: Any roll heavily coated in sweet glazes like eel sauce or spicy mayo will have higher sugar content.

Comparison Table: Healthy vs. Unhealthy Sushi Options


Feature	Healthier Sushi (Sashimi/Simple Rolls)	Unhealthier Sushi (Specialty/Fried Rolls)
Primary Sugar Source	Added sugar in seasoned rice (low quantity).	Added sugar in rice, sweet sauces, and sweetened condiments.
Key Ingredients	Raw fish, vegetables, small amount of rice, seaweed.	Raw/cooked fish, cream cheese, tempura, sweet sauces, vegetables.
Typical Sugar Content	Minimal added sugar, primarily from rice seasoning. Sashimi is sugar-free.	Can have 7-15+ grams of added sugar per roll.
Calorie Count (approx.)	Lower (e.g., sashimi 25-40 kcal/oz, nigiri 40-65 kcal/pc).	Higher (e.g., tempura roll 450-500 kcal, dragon roll 410-570 kcal).
Protein/Fat Balance	Higher protein, lower fat (sashimi). Balanced (nigiri).	Variable, often higher in fat due to fried ingredients and mayo.

Strategies for a Low-Sugar Sushi Experience

To manage sugar intake while enjoying sushi, consider these tips:

Choose Sashimi: This eliminates added sugar entirely.
Request Less Rice: Reduces carbohydrate and sugar content.
Opt for Brown Rice: Adds fiber and nutrients, potentially reducing blood sugar spikes.
Sauces on the Side: Allows control over the amount of sweet sauces used.
Include Fiber-Rich Sides: Edamame or seaweed salad can help manage digestion.
Avoid Tempura: Fried rolls add significant calories and fat.

Conclusion

Sushi does contain sugar, primarily in the seasoned rice and various sauces and toppings. However, by choosing simpler options like sashimi or nigiri, being mindful of added sauces, and requesting modifications like less rice or brown rice, you can enjoy sushi as part of a healthy, lower-sugar diet. Understanding where the sugar is hidden allows for more informed choices. For more nutritional information on sushi and other Japanese dishes, visit Healthline.

Frequently Asked Questions

Yes, traditional sushi rice is made with a seasoning called 'sushi-su,' which is a mixture of rice vinegar, salt, and sugar. This sugar is intentionally added to balance the vinegar's flavor and aid in the sticky texture.

The amount of sugar varies greatly depending on the type and preparation of the roll. Simple rolls will have less, but popular Americanized rolls can contain between 7 and 15 or more grams of added sugar, mainly from the rice and sweet sauces.

Sweet sauces like eel sauce (unagi sauce) and teriyaki are typically very high in sugar. Additionally, many spicy mayonnaise blends can also contain added sugar.

Sashimi is the healthiest and lowest-sugar option. It consists of thinly sliced raw fish or meat served without any rice, making it carb-free and protein-rich.

You can reduce sugar by choosing sashimi or simple maki rolls, requesting less rice or brown rice, and asking for sauces like eel sauce or spicy mayo on the side or to be omitted entirely.

Not all types contain added sugar. While the rice in most maki and nigiri is seasoned with sugar, sashimi contains none, and plain vegetable rolls without sweet sauces are often very low in sugar.

For people with diabetes, sushi can cause blood sugar spikes due to the high carbohydrate content of the rice and any added sugars in sauces. Choosing sashimi or opting for less rice and brown rice is a better approach.