How many calories are in crab stick sushi?

January 1, 2026 •

4 min read

A standard eight-piece California roll, a popular type of crab stick sushi, contains an average of 250 to 300 calories. Understanding exactly how many calories are in crab stick sushi is important for informed dietary choices, as the final count depends heavily on the roll type and additional ingredients.

Quick Summary

The calorie content of crab stick sushi varies significantly by roll type and preparation, with standard California rolls typically ranging from 250-300 calories. Total calories are influenced by the amount of rice, sauces, and other additions beyond the low-calorie imitation crab.

Key Points

California Roll Calories: An 8-piece California roll with crab stick contains approximately 250 to 300 calories, with rice and avocado being major contributors.
Spicy Roll Additions: The spicy mayonnaise found in spicy crab rolls can significantly increase the calorie count, adding more fat to the roll.
Nigiri vs. Maki: Crab stick nigiri, with less rice and simpler ingredients, is typically lower in calories than a multi-ingredient maki roll.
Fried and Creamy Rolls: Rolls with tempura (fried) or cream cheese are considerably higher in calories due to the fat content from oil and dairy.
Imitation Crab (Surimi): The crab stick itself is relatively low in calories (~95 kcal per 100g) but contains more carbohydrates and sodium than real crab meat.
Controlling Calories: To lower the calorie count, opt for simpler rolls, ask for less rice, and avoid heavy sauces and fried additions.

The Calorie Breakdown of Popular Crab Stick Rolls

Crab stick, or surimi, is a low-calorie ingredient on its own, containing around 95-110 kcal per 100g. However, when combined with sushi rice, avocado, and other add-ons, the calorie count can increase substantially. Below is a look at the typical calorie ranges for common crab stick sushi varieties.

The Classic California Roll

Perhaps the most well-known type of crab stick sushi, a classic California roll is made with imitation crab, avocado, and cucumber. A standard eight-piece roll typically contains between 250 and 300 calories. The primary calorie sources are the sushi rice and the avocado, with the imitation crab adding a modest amount of protein and carbohydrates. Be mindful that some versions may include mayonnaise mixed with the crabmeat, which will increase the overall calorie count. For example, some market versions are listed as high as 290 calories for a 225g roll.

Spicy Crab Rolls

Spicy versions of crab stick sushi, such as a spicy crab roll or nigiri, will have more calories than their non-spicy counterparts. This is almost always due to the addition of spicy mayonnaise or other creamy, calorie-dense sauces. For instance, a spicy imitation crab roll can contain 320 calories for a 197g portion, while a serving of spicy crab stick nigiri has about 66 calories. The amount of sauce can significantly impact the final calorie total.

Nigiri vs. Maki

Understanding the difference between nigiri and maki is key to managing your calorie intake. Nigiri consists of a small ball of sushi rice topped with a piece of imitation crab, offering a lower-calorie, smaller portion. Maki, or sushi rolls, contain more rice and other ingredients. As demonstrated by a spicy crab stick nigiri at 66 calories per serving, this is a more calorie-efficient choice than a large, multi-ingredient roll.

Specialty and Fried Rolls

Many restaurants offer more elaborate versions of crab stick sushi, which can dramatically increase the calorie count. Rolls containing cream cheese, such as Cream Cheese & Imitation Crab Sushi Rolls, can have 110 calories per two pieces. Fried or "tempura" crab stick rolls are among the highest in calories due to the oil used in the cooking process. A crispy or crunchy crab stick California roll can contain 260 calories for a 6.5 oz portion.

What Influences the Final Calorie Count?

Several components play a role in determining the total calories of your crab stick sushi. It's not just the crab stick itself.

The Rice

The sushi rice is often the largest contributor to the overall calories. It is prepared with sugar and vinegar, adding a carbohydrate load that exceeds that of plain rice. Health-conscious eaters can ask for brown rice or a smaller portion of rice to reduce calories.

The Imitation Crab (Surimi)

The crab stick, or surimi, is a processed fish paste product that provides a low-calorie protein source. It is worth noting that while it is low in fat, it is higher in carbohydrates and sodium than real crab meat.

Sauces and Toppings

Extra sauces, such as spicy mayonnaise, teriyaki sauce, or eel sauce, and creamy additions like cream cheese, can add hundreds of extra calories and fat to a single roll. Tempura flakes, a popular topping for crunchy rolls, also add a layer of deep-fried calories.

Comparison: Crab Stick Sushi vs. Real Crab Sushi


Feature	Crab Stick Sushi (Surimi)	Real Crab Sushi
Protein	Lower protein content (approx. 8g per 100g).	Higher protein content (approx. 18g+ per 100g).
Carbohydrates	Contains significant carbohydrates from starch and sugar.	Contains no notable carbohydrates.
Calories	Slightly lower calorie per 100g in some forms, but sushi assembly is similar.	Can be slightly higher in fat and cholesterol, but calorie density is similar.
Sodium	Often higher in sodium due to processing.	Typically lower in sodium, depending on preparation.
Omega-3s	Contains minimal omega-3s.	Contains beneficial omega-3 fatty acids.

How to Enjoy Crab Stick Sushi Mindfully

For those looking to keep their calorie count in check while enjoying crab stick sushi, consider these tips:

Choose Simpler Rolls: Opt for rolls with fewer ingredients, focusing on vegetables and the imitation crab itself rather than complex, sauce-heavy options.
Go for Nigiri: Nigiri offers a smaller, more controlled portion of rice and is often a lower-calorie alternative to large maki rolls.
Request Light Rice: If possible, ask for less rice in your rolls to reduce the primary source of carbohydrates and calories.
Skip the Sauces: Avoid creamy or fried toppings and dressings. Ask for a side of soy sauce instead of pre-dressed options.
Pair with Lighter Sides: Complement your meal with a bowl of miso soup or a seaweed salad instead of fried appetizers.
Make it at Home: Preparing your own sushi gives you complete control over ingredients, portions, and sauces, allowing for a much more accurate calorie count.

Conclusion

The calorie content of crab stick sushi is not a single number but a variable influenced by all its components. While imitation crab itself is a low-calorie base, the addition of rice, avocado, sauces, and other ingredients can push the total into a moderate or high-calorie range. A standard California roll is a relatively balanced choice, but spicy, fried, or cream cheese-filled options can be significantly more calorie-dense. By understanding the building blocks of your sushi and making informed choices, you can easily fit this popular dish into a balanced diet. To learn more about imitation crab, check out this resource on what imitation crab is and if it's safe to eat.

Frequently Asked Questions

An average 8-piece California roll made with imitation crab typically contains between 250 and 300 calories, though this can vary by restaurant and preparation method.

The imitation crab stick (surimi) itself is quite low in calories. A 100g serving contains approximately 95-110 calories, but its total contribution depends on how much is used in the sushi.

Yes, spicy mayonnaise can significantly increase the calorie and fat content of your sushi. For instance, a spicy imitation crab roll can have up to 320 calories, with much of the extra coming from the sauce.

The imitation crab meat itself can be slightly lower in calories per 100g than real crab, but the total calorie count of the sushi largely depends on the preparation. Real crab contains no carbs, while surimi has added starches.

For the lowest calorie option, choose a simple crab stick nigiri or a plain maki roll with minimal ingredients. Avoid heavy sauces, cream cheese, or any fried elements like tempura.

The sushi rice, especially if a large portion is used, is a major calorie contributor. Sauces like spicy mayo and ingredients such as cream cheese or deep-fried toppings also add a significant number of calories.

To reduce calories, you can ask for less rice, choose simpler rolls over elaborate ones, and avoid creamy or fried sauces. Pairing your sushi with lighter sides like miso soup can also help manage your intake.