How many calories are in 9 pieces of veggie sushi? Your Guide to Healthy Bites

December 9, 2025 •

3 min read

A six-piece veggie roll contains an average of 200 to 250 calories, suggesting that the total for 9 pieces of veggie sushi depends heavily on the specific ingredients. Knowing the fillings can help you accurately determine the calorie count for your plant-based sushi order.

Quick Summary

The calorie count for 9 pieces of veggie sushi is not fixed and varies by ingredients. Learn the calorie ranges for common types like avocado, cucumber, and tempura rolls, and get tips for making lower-calorie choices.

Key Points

Calorie Variability: The calorie count for 9 pieces of veggie sushi is not static and depends heavily on the specific roll and its ingredients.
Rice is a Calorie Driver: The bulk of the calories often comes from the sticky, seasoned sushi rice.
Watch the Fillings and Toppings: Simple cucumber or fresh veggie rolls are lower in calories than those with avocado, tempura, or creamy sauces.
Opt for Brown Rice: Choosing brown rice increases the fiber content, which can aid in digestion and help you feel fuller.
Nutrient-Dense Ingredients: Healthy vegetable sushi provides fiber, vitamins, and minerals from seaweed, avocado, and other fresh veggies.
Simple is Best: For a lower-calorie meal, stick to simple rolls and ask for sauces on the side.

The Calorie Conundrum: Why Veggie Sushi Isn't a One-Size-Fits-All Answer

When you ask, "how many calories are in 9 pieces of veggie sushi?", the answer depends entirely on the type of roll and its preparation. The biggest calorie driver in most sushi is the rice, and even in vegetarian options, different fillings can add significant fat and calories. While a simple cucumber roll is light, a crunch roll with tempura can be substantially more calorie-dense. Understanding the role of each component is the key to making informed, healthy choices.

Breaking Down the Calorie Contributors

Sushi Rice: The main caloric base of any maki roll. The short-grain rice is seasoned with a mix of rice wine vinegar, sugar, and salt, which slightly increases its calorie density compared to plain steamed rice. The amount of rice used varies by restaurant, but a standard cup of cooked sushi rice can have over 200 calories.
Vegetable Fillings: This is where the greatest variation occurs. Low-calorie, high-water content vegetables like cucumber and radish add minimal calories, while high-fat ingredients like avocado significantly increase the total count.
High-Calorie Extras: Many Americanized versions of veggie sushi include high-fat, high-calorie additions. This includes deep-fried vegetable tempura, creamy mayonnaise-based sauces (like spicy mayo), or cream cheese. These can easily double or triple the calorie content of an otherwise healthy roll.
Sauces: Dipping sauces like soy sauce add negligible calories, but other sauces drizzled on top can be packed with hidden sugars and fats.

Estimated Calories for a 9-Piece Veggie Sushi Meal

The table below provides a clear comparison of the estimated calorie ranges for 9 pieces of different types of veggie sushi rolls, based on nutrition data from similar-sized servings.


Roll Type	Calorie Range (Approx. for 9 Pieces)	Primary Calorie Source
Cucumber Roll (Kappa Maki)	270–300	Sushi Rice
Avocado Roll	350–415	Avocado, Sushi Rice
Mixed Vegetable Roll	300–375	Sushi Rice, mixed veggies
Veggie Tempura Roll	350–450+	Tempura Batter, Oil, Sushi Rice

Smart Strategies for Lower-Calorie Veggie Sushi

Making a few simple swaps can significantly reduce the calorie count of your meal while still being delicious. Here are some tips:

Choose Brown Rice: Opt for brown rice over white rice. While the calorie difference per cup is small, the added fiber helps you feel full faster and longer.
Ask for Less Rice: Many sushi chefs can prepare your roll with less rice if you ask. This is one of the quickest ways to cut down on calories and carbs.
Embrace Hand Rolls: Order a hand roll (temaki) instead of a cut roll (maki). Hand rolls often have a better vegetable-to-rice ratio, naturally reducing the carb load.
Go Cucumber-Wrapped: Some restaurants offer rolls wrapped in cucumber instead of rice. This significantly lowers the calorie and carbohydrate count, making it a very light option.
Skip the Sauces: Avoid specialty sauces like spicy mayo, eel sauce, or creamy glazes. Instead, stick to a light dip of low-sodium soy sauce and a little wasabi.
Focus on Fresh Fillings: Prioritize simple rolls featuring fresh, crunchy vegetables like cucumber, carrot, and radish. You still get healthy fats from avocado but in moderation.

The Health Benefits Beyond Calorie Counting

Beyond just managing calorie intake, veggie sushi offers a variety of health benefits from its simple, wholesome ingredients.

Nutrient-Dense Vegetables: Ingredients like cucumber and carrots provide essential vitamins and minerals.
Heart-Healthy Fats: Avocado is a superstar ingredient, offering heart-healthy monounsaturated fats, fiber, and potassium.
Nutrient-Packed Seaweed: The nori wrap contains iodine, vital for thyroid function, along with calcium, magnesium, and vitamins A, C, and K.
Fiber for Digestion: The combination of vegetables, seaweed, and brown rice provides fiber, which aids digestion and promotes a healthy gut.
Plant-Based Protein: Tofu or edamame rolls offer a good source of plant-based protein, contributing to a balanced meal.

Conclusion: Navigating Your Veggie Sushi Choices

In summary, there is no single answer to how many calories are in 9 pieces of veggie sushi. The calorie content is a direct result of your specific ingredient choices. Simple, fresh vegetable rolls will be on the lower end of the calorie spectrum, while options with high-fat additions like tempura or creamy sauces can dramatically increase the total. By being mindful of the rice portion, favoring fresh ingredients over fried ones, and controlling sauces, veggie sushi can be a nutritious, delicious, and satisfying component of a healthy diet. The key is to order wisely and enjoy the healthful components of this versatile Japanese cuisine. For additional tips on making healthy choices, read more on the nutritional benefits of sushi.

Frequently Asked Questions

Yes, veggie sushi can be very healthy. It is generally low in saturated fat and high in nutrients from ingredients like avocado, cucumber, and seaweed, which provide fiber, vitamins, and healthy fats.

To reduce calories, you can request brown rice instead of white, ask for less rice, and avoid high-calorie additions like tempura and creamy sauces. Choosing simple cucumber or plain vegetable rolls over avocado can also help.

Standard soy sauce is low in calories but high in sodium. While it doesn't add many calories, using lower-sodium soy sauce is a healthier choice for managing overall sodium intake.

Based on research, an avocado roll piece contains approximately 39-46 calories. Therefore, 9 pieces of avocado roll would be roughly 351 to 414 calories.

A simple cucumber roll (kappa maki) is one of the lowest-calorie veggie sushi options, with each piece containing around 31 calories.

The bulk of the calories in a veggie sushi roll comes from the rice, especially due to added sugar and vinegar. High-fat fillings like avocado and especially deep-fried tempura or creamy sauces will also boost the calorie count significantly.

While brown rice has a similar calorie count to white rice, it offers more fiber. This can help you feel fuller longer, potentially contributing to overall calorie control.

Yes, rice paper rolls often contain less rice, or sometimes no rice at all, relying more on vegetables. This can make them a lower-calorie alternative to traditional rice-based maki rolls.

Estimates vary because serving sizes differ between restaurants and pre-packaged sushi. Factors like the amount of rice, size and quantity of vegetables, and the presence of high-calorie ingredients like tempura, mayo, or sauces all influence the final count.