How many calories are in a raw salmon sushi roll?

January 11, 2026 •

4 min read

A standard six-piece sushi roll with fish and vegetables typically contains between 200 and 250 calories. The precise number of calories in a raw salmon sushi roll, however, varies significantly depending on the roll's specific ingredients, overall size, and preparation method.

Quick Summary

The calorie count for a raw salmon sushi roll is not fixed, with estimates ranging from 200 to over 400 calories per roll based on added ingredients, rice portion, and preparation style.

Key Points

Calorie Range: A basic raw salmon roll (6 pieces) typically contains 200–250 calories, but specialty rolls can exceed 400 calories.
Primary Calorie Source: Sushi rice is the main source of calories and carbohydrates, often contributing 150-200 calories per roll.
High-Calorie Additions: Ingredients like avocado, cream cheese, and spicy mayo significantly increase the total calorie count and fat content.
Healthy Omega-3s: Raw salmon is an excellent source of protein and beneficial omega-3 fatty acids, which support heart and brain health.
Reduce Calories: To lower calories, ask for less rice, choose sashimi, or request high-calorie sauces on the side.
Read the Ingredients: Always consider all ingredients, as Western-style or specialty rolls often contain extra items that boost calorie content.

Breaking Down the Calories in a Raw Salmon Sushi Roll

When you order a raw salmon sushi roll, you're getting a meal where the calorie count is influenced by several components. While salmon itself is a lean protein source packed with healthy omega-3s, the total calories are significantly affected by the amount of sushi rice, added fats like avocado, and high-calorie sauces or toppings. A simple salmon roll (maki) might sit on the lower end of the calorie scale, while a specialty roll loaded with extras can push the total much higher.

Core Ingredients and Their Calorie Impact

Sushi Rice: The Major Carbohydrate Source

For most sushi rolls, the seasoned white rice is the largest contributor to the overall calorie count. A typical roll can contain 150 to 200 calories from rice alone. This is because sushi rice is prepared with a mixture of rice vinegar, sugar, and salt, which slightly increases its caloric density compared to plain steamed rice. To make matters more complex, Western-style sushi rolls often use a much larger portion of rice than traditional Japanese maki, further inflating the calorie count.

Raw Salmon: The Protein and Healthy Fat

Raw salmon, the star of the show, is a fantastic source of protein and heart-healthy omega-3 fatty acids. A standard portion of raw salmon (around 100 grams) contains about 127 calories. The fattier the cut of salmon, the higher the calorie content, though this also means a higher concentration of beneficial fats. Compared to leaner fish like tuna, salmon will typically have a slightly higher calorie count per piece.

Fillings and Toppings: The Hidden Calorie Bombs

Beyond the basic rice and fish, other ingredients can dramatically alter the roll's nutritional profile:

Avocado: Adds healthy monounsaturated fats and a creamy texture but also contributes calories. A salmon and avocado roll can land around 300-400 calories.
Spicy Mayo: Made with mayonnaise and chili sauce, this popular condiment can add 50-80 calories or more to a single roll.
Cream Cheese: A staple in rolls like the Philadelphia roll, cream cheese can add 40-60 calories per roll.
Eel Sauce: A sweet, syrupy sauce often drizzled on top, it can add another 30-50 calories per tablespoon.

Comparing Calorie Counts: Raw Salmon Rolls vs. Other Sushi

To put the raw salmon sushi roll in perspective, consider how its calorie count stacks up against other popular sushi options. The following table provides a general comparison, but remember that portion sizes and recipes can vary widely between restaurants.


Roll Type	Key Ingredients	Estimated Calories (per 6-8 pieces)	Typical Portion Size	Source
Simple Raw Salmon Roll	Rice, raw salmon, nori	~200–250	6 pieces (makizushi)
Spicy Salmon Roll	Rice, raw salmon, spicy mayo, nori	~329–400	6–8 pieces
Salmon Avocado Roll	Rice, raw salmon, avocado, nori	~304–400	6–8 pieces
Philadelphia Roll	Rice, smoked salmon, cream cheese, avocado	~300–420	6–8 pieces
Shrimp Tempura Roll	Rice, fried shrimp, sauce, nori	~450–600	6–8 pieces
Salmon Sashimi	Raw salmon fillets only	~100–150	3-4 pieces

Strategies for a Healthier Sushi Meal

If you're watching your calorie intake, you can still enjoy sushi by making smart choices. Here are some tips to reduce the calories in your salmon sushi meal:

Ask for less rice: Many sushi restaurants can prepare your roll with a thinner layer of rice, significantly cutting the carbohydrate and calorie content.
Opt for brown rice: Choosing brown rice over white not only adds more fiber but can also make the meal more filling, helping you eat less overall.
Choose sashimi or nigiri: Skip the extra rice entirely by ordering salmon sashimi (just raw fish) or choose a few pieces of salmon nigiri (fish on a small bed of rice).
Get sauces on the side: Request spicy mayo, eel sauce, or other high-calorie sauces on the side to control how much you consume. Or, ask for a lighter sauce like sriracha without mayo.
Load up on veggies: Add low-calorie, high-fiber vegetables like cucumber to your roll or order a side salad with a light dressing.
Balance with other dishes: Fill up on other healthy sides like miso soup or edamame before your roll arrives. This can prevent overeating.

The Importance of Making Informed Choices

Understanding how different ingredients affect the overall calories empowers you to enjoy sushi without sacrificing your health goals. While a single salmon sushi roll can be a healthy, protein-rich option, a roll with fatty additions and high-calorie sauces can quickly turn it into a less-than-ideal choice. By prioritizing simple ingredients and mindful portion control, sushi remains a delicious and nutritious meal.

For more information on the nutritional content of various sushi options, you can check out health resources like Eat This Much.

Conclusion

The calorie count for a raw salmon sushi roll is not a single number but a range influenced by its composition. A basic salmon maki roll generally falls around 200-250 calories for six pieces, making it a relatively healthy option rich in omega-3s and protein. However, adding high-calorie items like avocado, cream cheese, or spicy mayo can easily double that count. By being mindful of ingredients, opting for less rice or different styles like sashimi, and controlling your portion sizes, you can continue to enjoy delicious salmon sushi while staying on track with your nutritional goals.

Frequently Asked Questions

A spicy salmon roll, which contains spicy mayonnaise, typically has a higher calorie count than a standard roll, ranging from 329 to 400 calories per 6-8 pieces.

A salmon avocado roll generally has more calories than a California roll due to the high-fat content of the salmon, with estimates placing it around 300-400 calories compared to 250-350 for a standard California roll.

Yes, adding avocado increases the calorie count due to its healthy fat content. A salmon avocado roll typically has more calories than a simple salmon roll.

Sashimi is the lowest-calorie option, consisting of just the raw salmon with no rice. A typical serving (3-4 pieces) contains only about 100-150 calories.

To make your roll less fattening, ask for less rice or substitute brown rice, order high-calorie sauces on the side, and choose a simpler roll without cream cheese or fried ingredients.

Yes, salmon sushi is a good source of high-quality protein from the raw fish, which contributes to muscle repair and growth.

Specialty or Westernized rolls often have more calories due to larger amounts of rice, the addition of fatty ingredients like cream cheese or avocado, and heavy, caloric sauces like spicy mayo or eel sauce.