How many calories are in one chicken sushi roll?

October 25, 2025 •

4 min read

With the calorie count for sushi varying significantly based on ingredients and preparation, understanding how many calories are in one chicken sushi roll is essential for informed eating. A typical 6-to-8-piece roll can contain anywhere from 170 to over 500 calories, a range dramatically influenced by factors such as sauces, cooking methods, and added fillings.

Quick Summary

The calorie count for a chicken sushi roll varies widely based on ingredients and preparation, ranging from low-calorie options to high-calorie fried versions with rich sauces. Analyzing specific components like the chicken, rice, and additional fillings provides clarity on total nutritional impact.

Key Points

Variable Calorie Count: The calorie content of a chicken sushi roll can range from under 200 to over 800, depending on ingredients and preparation.
Cooking Method Matters: Fried or tempura chicken adds significant calories and fat compared to grilled or baked chicken.
Sauces Add Calories: Creamy and sugary sauces like spicy mayo and teriyaki can substantially increase the roll's calorie count.
Additional Fillings: Avocado and cream cheese boost calories, while fresh vegetables like cucumber and carrots keep the count low.
Portion and Rice: The size of the roll and the amount of rice used are major factors in determining the total caloric intake.
Healthy Options Exist: Choosing grilled chicken, reducing rice, and asking for sauces on the side are simple ways to make your chicken sushi roll healthier.

Demystifying the Calorie Count in Chicken Sushi

Unlike traditional raw fish sushi, chicken sushi rolls introduce a wider range of ingredients and preparation styles that significantly impact their nutritional value. The seemingly healthy option can quickly become a calorie-dense meal depending on how the chicken is cooked and what sauces or additions are included. From savory teriyaki to crispy tempura, understanding these variations is key to fitting chicken sushi into a balanced diet. Ultimately, the question of exactly how many calories are in one chicken sushi roll requires looking beyond the general name and into the specific recipe.

Factors That Influence Chicken Sushi Calories

The calorie content of a chicken sushi roll is not uniform and can be affected by several key factors:

Preparation of the Chicken

Grilled or Baked Chicken: The leanest option, using simple seasonings, keeps the calorie count low. A Teriyaki Chicken Roll, for instance, might be baked or pan-fried with a sauce, adding moderate calories.
Crispy or Fried Chicken (Katsu/Karaage): Battering and deep-frying the chicken dramatically increase the fat and calorie content. A crispy or tempura-style chicken roll can have a much higher calorie count than a simple grilled version.

Sauces and Dressings

Creamy Sauces: Additions like spicy mayonnaise or creamy sauces can add a significant amount of fat and calories. Just one tablespoon of spicy mayo can add up to 90 calories.
Sweet Sauces: While flavorful, sauces like eel sauce or teriyaki sauce often contain added sugars, contributing to the total calorie count.

Fillings and Toppings

Vegetables: Fillings like cucumber, carrots, and bell peppers add minimal calories and provide beneficial nutrients and fiber.
Avocado: While a source of healthy fats, avocado also adds calories. An avocado filling will increase the roll's total calorie count.
Cream Cheese: The addition of cream cheese, popular in many fusion rolls, substantially increases fat and calorie content.

Portion Size and Rice

Rice: The amount of sushi rice, often seasoned with sugar and vinegar, is a primary calorie source. Specialty rolls often use more rice than traditional maki.
Roll Size: The size and number of pieces in a roll vary by restaurant and type, from a small hand roll to a large specialty roll. A large tempura chicken roll may be listed with over 800 calories for a large, 8-piece serving.

Making Healthier Choices

Here are some simple strategies for reducing the calorie and fat content of your chicken sushi:

Ask for grilled chicken instead of fried or tempura versions.
Request sauces on the side to control the amount you consume.
Choose rolls with more vegetables and fewer creamy, high-fat ingredients.
Go for less rice, or try a roll with a cucumber wrap instead of rice.
Limit your soy sauce intake, or use a low-sodium version, to manage sodium levels.

Comparing Chicken Sushi to Other Varieties

This table highlights the calorie differences between various types of chicken sushi rolls and compares them to popular alternatives, illustrating how ingredients and preparation methods significantly alter the nutritional profile.


Sushi Roll Type	Estimated Calories (per 6-8 piece roll)	Key Nutritional Differences
Simple Teriyaki Chicken Roll	170–360 kcal	Lower fat, but with added sugar from the sauce. Calories vary by portion size and recipe.
Crispy/Katsu Chicken Roll	190–410 kcal	Calorie count significantly higher due to frying and often paired with rich sauces like spicy mayo.
Tempura Chicken Roll	450–868 kcal	Highest calorie option due to deep-fried ingredients and typically larger portion sizes, sometimes with additional creamy fillers.
California Roll	250–350 kcal	A moderate-calorie alternative with a mix of imitation crab, avocado, and vegetables.
Spicy Tuna Roll	300–350 kcal	Comparable to a crispy chicken roll, but the calories come from the spicy mayo and tuna rather than fried batter.
Salmon Nigiri (2 pieces)	80–120 kcal	A much lower-calorie option, featuring fish and a smaller amount of rice, no added sauces or fried ingredients.

Conclusion

Ultimately, there is no single answer to how many calories are in one chicken sushi roll. The total calorie count is a direct result of the specific ingredients and preparation method used. While a simple, grilled teriyaki chicken roll can be a reasonably light meal, a deep-fried tempura version with creamy sauces can have a significantly higher calorie load. By understanding these factors, you can make more conscious and healthy choices, selecting options that align with your nutritional goals without sacrificing flavor. To enjoy sushi as a healthy part of your diet, opting for less fried ingredients, minimal rice, and sauces on the side is a smart strategy. For additional tips on navigating restaurant menus, resources like BBC Good Food provide further insight into healthier dining choices.

Frequently Asked Questions

A basic, non-fried chicken sushi roll, such as a Teriyaki Chicken Roll, typically contains between 170 and 360 calories for a 6-to-8-piece serving, depending on the amount of rice and specific recipe.

Tempura chicken sushi rolls are significantly higher in calories because the chicken is battered and deep-fried, which adds substantial fat. They often also include other high-calorie ingredients like creamy sauces or cheese.

You can reduce calories by opting for grilled or baked chicken instead of fried, asking for sauces on the side, and choosing fillings like fresh vegetables rather than cream cheese.

Yes, sushi rice is a major calorie contributor. It's a refined carbohydrate often seasoned with sugar and vinegar, and many American-style rolls use more rice than traditional Japanese sushi.

Yes, chicken sushi rolls with spicy mayo are higher in calories because the mayonnaise is high in fat. Just one tablespoon of spicy mayo can add approximately 90 calories to your roll.

A chicken sushi roll can be either higher or lower in calories than a raw fish roll. Simple salmon or tuna nigiri is typically lower in calories, while a deep-fried chicken roll is significantly higher than a basic raw fish roll.

The lowest calorie option for a chicken sushi roll would be one made with grilled, skinless chicken breast, minimal seasoned rice, and vegetable fillings like cucumber, with no rich sauces or deep-frying.