How Many Calories Are in a 6-Piece Salmon Sushi Roll?

November 14, 2025 •

4 min read

A 6-piece salmon maki roll can contain anywhere from 165 to over 300 calories, a wide range that depends heavily on ingredients and preparation. Understanding the factors that influence this calorie count can help you make informed decisions when enjoying your favorite Japanese cuisine.

Quick Summary

The calorie count of a 6-piece salmon sushi roll varies significantly based on ingredients like white vs. brown rice, additions like spicy mayo or avocado, and preparation methods. Simple maki rolls are lower in calories, while complex, Americanized rolls with rich sauces and fillings are considerably higher. Key factors include rice type, added sauces, and specific roll composition.

Key Points

Basic Rolls are Lower in Calories: A simple salmon maki roll (just fish, rice, and nori) is typically between 165-220 calories for a 6-piece serving.
Spicy and Creamy Add-ons Increase Calories: Spicy salmon rolls, which include mayo, can contain 300-400+ calories per 6-piece roll, while cream cheese pushes the count even higher.
Avocado Adds Healthy Fats (and Calories): A salmon avocado roll, while containing healthy fats, will have a higher calorie count, often 280-320+ calories.
Sauces are Hidden Calorie Traps: Asking for sauces on the side or skipping them entirely is a key way to reduce the overall calorie and fat content of your sushi meal.
Choose Brown Rice for More Fiber: Opting for brown rice over white can provide more fiber and nutrients for better satiety, with a slight impact on total calories.
Sashimi is the Lowest Calorie Option: If you want to maximize protein and minimize calories, opt for salmon sashimi (just the fish) as it has no rice.

A 6-piece salmon sushi roll's calorie count is not a single, fixed number but a variable figure dependent on several key factors. A basic, traditional salmon maki roll typically falls on the lower end of the calorie spectrum, while a modern, Americanized version with rich additions can be significantly higher. The primary components influencing the final count are the type of rice used, the cuts of salmon, and any additional ingredients or sauces.

Calorie Breakdown of Common Salmon Rolls

Traditional Salmon Maki (Tekka Maki with Salmon)

A classic salmon maki roll is one of the simplest and lowest-calorie options. It consists of fresh, raw salmon and seasoned sushi rice wrapped in nori seaweed. With no high-fat additions, the calories primarily come from the rice and the natural fats in the salmon. A 6-piece serving is often cited as being around 165-220 calories, making it a relatively light and nutrient-rich choice.

Salmon and Avocado Roll

The addition of avocado to a salmon roll boosts both the flavor and the calorie count. Avocado is rich in heart-healthy monounsaturated fats, which are calorie-dense. While still a healthy option, a 6-piece salmon and avocado roll can range from 280 to over 320 calories, depending on the portion of avocado used.

Spicy Salmon Roll

Spicy salmon rolls gain their kick and a substantial calorie increase from the inclusion of spicy mayonnaise. A mayo-based sauce adds both fat and calories, often pushing a 6-piece roll into the 300-400 calorie range. The calorie impact depends on how generously the spicy mayo is used. Some rolls may also include other ingredients like cucumber, which do little to change the overall calorie count.

Specialty Salmon Rolls

Restaurants often create specialty rolls with a variety of extra ingredients, sauces, and preparation styles. For example, a roll might feature cream cheese (as in a Philadelphia roll), which adds a significant amount of saturated fat and calories. Other rolls could include tempura flakes or be deep-fried, pushing the calorie count well over 400 calories for a 6-piece serving. These extra elements, while tasty, make the roll much less diet-friendly.

Brown Rice vs. White Rice

The type of rice used is a foundational element that affects the final nutritional profile. White sushi rice is refined and prepared with sugar and vinegar, contributing significantly to the carbohydrate and calorie count. Brown rice, on the other hand, offers more fiber and nutrients per serving. While the calorie difference per 6-piece roll is not massive, opting for brown rice can provide better satiety and a more sustained energy release.

Comparison of Salmon Roll Variations


Roll Type	Primary Additions	Estimated Calorie Range (6 pieces)	Main Calorie Source(s)
Traditional Salmon Maki	None	165–220 calories	Sushi Rice, Salmon
Salmon & Avocado Roll	Avocado	280–320+ calories	Avocado, Sushi Rice
Spicy Salmon Roll	Spicy Mayo	300–400+ calories	Spicy Mayo, Sushi Rice
Philadelphia Roll	Cream Cheese	300–450+ calories	Cream Cheese, Salmon, Sushi Rice

How to Reduce the Calorie Count of Your Sushi

For those watching their caloric intake, several simple strategies can help you enjoy sushi without derailing your diet:

Choose Simpler Rolls: Opt for basic rolls like salmon maki over specialty rolls laden with sauces or cream cheese. Simplicity is key to lower calories.
Ask for Brown Rice: If available, request brown rice instead of white. It's higher in fiber, which aids digestion and promotes fullness, and has a slightly better nutritional profile.
Limit Sauces: Ask for heavy sauces like spicy mayo and eel sauce on the side or, better yet, skip them entirely. These are major sources of hidden calories and fat.
Start with Sashimi: Consider ordering sashimi (just the raw fish) as a low-calorie, high-protein appetizer. It's a great way to enjoy the flavor of fresh fish without the added calories from rice.
Mind Your Soy Sauce: While low in calories, soy sauce is very high in sodium. Use it in moderation to avoid excessive salt intake. The soy sauce itself doesn't significantly impact calories, but the ginger and wasabi offer flavor without adding calories.

Conclusion

To answer the question, how many calories are in a 6-piece salmon sushi roll depends on the specific type of roll. A basic, traditional salmon maki is the lowest-calorie option, typically ranging from 165 to 220 calories. More complex versions, such as a spicy salmon or salmon avocado roll, can push the calorie count significantly higher due to the addition of fatty ingredients like mayonnaise or avocado. By understanding how different ingredients and preparation methods affect the nutritional profile, you can make smarter choices and continue to enjoy sushi as a healthy and delicious part of your diet. For precise nutritional information, it's best to check with the specific restaurant or a reliable food database.

Visit a reputable health resource for further information on healthy eating and portion control.

Frequently Asked Questions

A simple salmon maki (6 pieces) typically has between 165 and 220 calories, while a spicy salmon roll (6 pieces) with added mayonnaise can contain 300 to over 400 calories.

Using brown rice adds slightly more fiber and nutrients but does not dramatically lower the calorie count of the roll. The main benefit is better satiety and a more sustained energy release.

Avocado adds a noticeable amount of calories due to its healthy fat content. A 6-piece salmon avocado roll typically has a calorie count in the 280-320+ range, higher than a simple salmon maki.

Not all salmon sushi rolls are created equal. While simple maki or sashimi is healthy, rolls with creamy sauces, fried ingredients (tempura), or cream cheese add significant fat and calories, making them less healthy.

The lowest calorie salmon option is sashimi, which is just the raw fish without any rice. It offers high protein and omega-3s with minimal calories.

To make your sushi healthier, choose simpler rolls, ask for brown rice, limit or skip heavy sauces, and consider ordering more sashimi and simple vegetable rolls.

The calories primarily come from the seasoned sushi rice, the natural fats in the salmon, and any added ingredients like avocado or high-fat sauces such as spicy mayonnaise.