How many calories are in a singular sushi piece?

October 29, 2025 •

4 min read

Sushi calories vary significantly, with a basic cucumber roll piece containing around 21 calories while a single piece from a tempura roll can easily exceed 60. The question of how many calories are in a singular sushi is complex, as the answer depends on the ingredients, preparation method, and size of the piece.

Quick Summary

The calorie count of a single sushi piece is not uniform but is determined by its type. Simple nigiri or vegetable rolls are lighter, while pieces from rolls with fried ingredients, cream cheese, or heavy sauces are much higher in calories.

Key Points

Low-Calorie Options: Sashimi (raw fish without rice) is the lowest calorie option, followed by nigiri (fish on a small bed of rice) and simple vegetable rolls.
High-Calorie Options: Specialty rolls containing deep-fried ingredients like tempura, fatty sauces such as spicy mayo, and cream cheese are significantly higher in calories.
Rice Impact: Sushi rice contributes a large portion of the calories. Opting for less rice, brown rice, or a rice-free option like sashimi is best for calorie control.
Sauce Adds Up: High-fat and sugary sauces like spicy mayo and eel sauce can add 50-150 calories per roll, so it is best to use them sparingly.
Average Calorie Count: A single piece of traditional nigiri or a simple maki roll generally contains between 30 and 70 calories, depending on the ingredients.
Homemade Advantage: Making sushi at home gives you full control over ingredients and portion sizes, allowing for healthier, lower-calorie creations.
Calorie-Dense Ingredients: Be aware that avocado and some fattier fish like salmon contain more calories, although they are rich in healthy fats.

Sushi Calorie Breakdown by Type

The number of calories in a singular sushi piece is highly variable, influenced primarily by its type and ingredients. A piece of nigiri, which consists of a slice of fish on a ball of rice, will have a different calorie count than a piece of maki, a rolled sushi with fillings. Specialty rolls popular in Western cuisine tend to be the most calorie-dense due to ingredients like cream cheese and deep-fried elements.

Sashimi: The Lowest Calorie Option

Sashimi is simply thinly sliced, raw fish without rice, making it the lowest-calorie option available. A piece of lean tuna sashimi has fewer calories than fatty salmon, but both are significantly lower in calories and carbohydrates than any rice-based sushi. For example, a single piece of salmon sashimi typically contains around 41 calories, mostly from protein and healthy omega-3 fats.

Nigiri: The Balanced Bite

Nigiri offers a balance of protein and carbs, consisting of a slice of fish or other topping over a small mound of rice. The rice is the primary source of carbohydrates, while the protein adds lean calories. The calorie count per piece varies based on the fish used:

Tuna Nigiri: Around 50–60 calories per piece.
Salmon Nigiri: Approximately 60–70 calories per piece, slightly higher due to its fat content.
Shrimp Nigiri: Typically 40–50 calories per piece.

Makizushi (Sushi Rolls): Where Calories Vary Most

Makizushi, or rolled sushi, is where calorie counts diverge dramatically. A standard roll is usually cut into 6 or 8 pieces, and the total calories are divided among them. The additions and fillings are the biggest drivers of the calorie difference.

Simple Veggie Rolls: A single piece of a cucumber roll is one of the lightest options, with as few as 21 calories.
California Roll: Pieces from a standard California roll (imitation crab, avocado, cucumber) average around 30-33 calories, but this increases if spicy mayo is added.
Spicy Tuna Roll: The spicy mayo mixed with the tuna significantly increases the calorie count. A single piece can range from 36 to 50 calories.
Tempura Rolls: Deep-fried fillings push these rolls to the highest end of the calorie spectrum. A single piece from a shrimp tempura roll could have over 60 calories.

The Impact of Sauces and Extra Ingredients

It's easy to overlook the caloric impact of sauces and extra ingredients, but they are major contributors to a sushi meal's total calories. Spicy mayo, cream cheese, and eel sauce add significant fats and sugars. For example, cream cheese in a Philadelphia roll adds around 100-150 extra calories to the whole roll, or 12-19 per piece.

Calorie Comparison: Traditional vs. Specialty Sushi


Feature	Traditional Maki/Nigiri	Specialty Rolls (e.g., Tempura, Dragon)
Calorie per piece (Approx.)	30-70 calories	60-100+ calories
Key Ingredients	Fish, rice, cucumber, nori	Fried seafood, cream cheese, mayo, heavy sauces
Rice Content	Smaller, often less rice	Larger portions of rice, often uramaki style
Added Fat	Minimal, from fish and avocado	High, from frying oil and creamy sauces
Preparation	Simple and fresh	Often deep-fried and heavily sauced
Overall Health Profile	Generally healthy, high in protein and omega-3s	Can be high in saturated fat and added sugars

Making Smart Choices for a Healthier Sushi Experience

Enjoying sushi while keeping your calorie intake in check is possible with a few mindful decisions. By understanding what contributes to the calories, you can make informed choices that align with your health goals.

Prioritize Sashimi and Nigiri: These options offer the purest form of fish protein with minimal added calories from rice or sauces.
Choose Lean Fish: Opt for leaner fish like tuna over fattier options like eel or salmon when possible to reduce calorie intake, though salmon offers beneficial omega-3s.
Go for Veggies: Simple vegetable rolls, like cucumber or avocado, are excellent low-calorie choices that provide vitamins and fiber.
Be Mindful of Sauces: Spicy mayo and eel sauce can add significant calories. Ask for them on the side or use sparingly.
Consider Brown Rice: Some restaurants offer brown rice, which provides more fiber and nutrients and can help you feel full longer.
Control Portion Sizes: It's easy to overeat sushi because of the small pieces. Pay attention to how many you consume and balance your meal with a side of miso soup or seaweed salad.

Conclusion

The number of calories in a singular sushi piece is not a fixed number but a range that depends entirely on its composition. While traditional options like sashimi and nigiri are relatively low-calorie, modern, Americanized rolls with deep-fried ingredients and creamy sauces can pack a surprisingly high caloric punch. By choosing simple, fresh ingredients, opting for leaner fish, and controlling your portion sizes and condiments, you can enjoy sushi as part of a healthy diet. The key is understanding that all sushi is not created equal, and your choices significantly impact the overall calorie count of your meal.

Making Sushi at Home: An Example

For those who want full control over their ingredients and calories, making sushi at home is an excellent option. When preparing a simple salmon avocado roll, you can swap white rice for brown rice and reduce the amount of spicy mayo or skip it entirely. This allows you to tailor the nutritional content to your preferences. An example recipe can be found on sites like Allrecipes for guidance. To create healthier rolls, use less rice and fill with more fresh vegetables like cucumber and carrots.

Allrecipes Salmon-Avocado Roll

What are the factors that influence sushi calories?

Key factors include the amount and type of rice (brown vs. white), the cut and type of fish (lean tuna vs. fatty salmon), the inclusion of calorie-dense ingredients (cream cheese, tempura), and the addition of sauces (spicy mayo, eel sauce). Portion size also plays a major role, as rolls can vary from six to eight pieces, with piece sizes also differing by restaurant.

Frequently Asked Questions

A singular piece from a standard California roll contains approximately 30 to 33 calories. The calorie count can increase if the roll is made with additional spicy mayonnaise.

No, sushi calories vary significantly depending on the type and ingredients. A piece of simple nigiri is much lower in calories than a piece from a specialty roll with fried fillings and creamy sauces.

Sashimi is the lowest-calorie option, as it consists of raw fish without any rice. Simple vegetable rolls like cucumber rolls are also very low in calories.

To reduce calories, you can ask for less rice, opt for brown rice, choose sashimi, stick to lean fish, and request sauces on the side to control how much you use.

Yes, different fish have different fat contents and, therefore, different calorie counts. Fattier fish like salmon contain more calories than leaner fish like tuna.

Specialty or Americanized rolls are higher in calories because they often include high-fat and high-sugar ingredients like cream cheese, spicy mayonnaise, and deep-fried tempura.

Good low-calorie roll choices include cucumber rolls, avocado rolls, and plain tuna or salmon rolls, all with minimal sauce additions.