How many calories are in one eel sushi?

January 1, 2026 •

4 min read

With varying calorie counts, a single piece of eel sushi (nigiri) typically contains between 40 and 85 calories, while a piece from a larger roll can be much higher. The total depends on the preparation, ingredients, and portion size, making a precise number elusive without context.

Quick Summary

The calorie content of a single eel sushi piece varies significantly based on type (nigiri vs. roll), portion size, preparation, and the amount of rice and sauce. A typical piece of nigiri is lower in calories than a piece from a specialty roll.

Key Points

Eel nigiri varies between 40-85 calories per piece, depending on the size of the rice and eel.
Eel rolls are higher in calories, with individual pieces often 60-80+ calories, due to more rice and extra ingredients.
The sweet eel sauce adds extra calories, contributing significant sugar and calories that can increase the total per serving.
Eel is nutrient-rich, offering healthy Omega-3 fatty acids, protein, and vitamins A, D, and E despite its higher fat content.
Portion size and preparation are crucial, with a single piece of nigiri being less caloric than a piece from a complex maki roll.
Customizing your order can reduce calories by requesting less rice, less sauce, or choosing sashimi instead of nigiri or maki.

The calorie content of eel sushi, or unagi, is not a fixed number but rather a range influenced by several key factors. While eel meat itself is high in healthy fats and nutrients, its preparation in sushi can introduce additional caloric variables, primarily from the rice and the sweet, soy-based sauce known as tare. This guide will clarify the caloric breakdown of different types of eel sushi to help you make informed dietary choices.

The Calorie Breakdown of Eel Nigiri

Eel nigiri consists of a slice of grilled freshwater eel (unagi) pressed onto a small mound of sushi rice. This simple preparation generally keeps the calorie count in check compared to more elaborate rolls. Per piece, eel nigiri usually contains 40–85 calories, depending on the size of the rice ball and the thickness of the eel slice. The nutritional profile includes a moderate amount of protein from the eel, alongside carbohydrates from the rice. While the eel itself is a lean protein source rich in Omega-3s, the caloric density is higher than leaner whitefish nigiri.

Impact of Eel Sauce (Tare) on Nigiri Calories

For many, the defining characteristic of eel nigiri is the sweet and savory sauce brushed over the top. This eel sauce, or tare, is a significant source of added calories. Made from soy sauce, mirin, and sugar, tare can contribute an extra 5-12 calories per teaspoon or even more if a generous amount is used. This sweet glaze not only boosts the calorie count but also adds a considerable amount of sugar to an otherwise savory dish, something to consider for those monitoring their sugar intake.

Understanding Calories in Eel Sushi Rolls

Eel sushi rolls, or unagi maki, introduce more variability in their caloric footprint. A standard 6-piece roll can have over 400 calories, meaning each piece can contain 60-80 calories or more. This increase is due to several factors:

More Rice: Rolls use a significantly larger quantity of sushi rice than nigiri. Since sushi rice is the most carbohydrate-dense component, a larger rice volume means more calories per piece.
Additional Fillings: Complex rolls may include other high-calorie ingredients like avocado or cream cheese, further increasing the total. For example, a dragon roll often contains other fillings that push the calorie count higher.
Extra Sauces: Specialty rolls frequently have multiple sauces, such as spicy mayonnaise or additional tare, which compound the caloric impact.

Factors Influencing Eel Sushi Calories

Preparation Method: The amount of glaze applied to the eel. Some restaurants may be more generous with their tare, increasing both sweetness and calories.
Portion Size: The size of the rice ball for nigiri or the number of pieces in a roll varies by restaurant. Larger servings will always mean more calories.
Added Ingredients: Fillings like avocado, cucumber, and additional sauces in rolls change the nutritional composition and calorie count.
Type of Eel: While unagi is the standard, some places may use different kinds of eel or preparation methods, slightly altering the overall fat and calorie content.

Calorie and Nutritional Comparison

To put eel sushi's caloric impact into perspective, let's compare it to other popular types. The table below shows estimated calories per piece for a clearer picture.


Sushi Type	Estimated Calories per Piece	Key Nutritional Differences
Eel Nigiri	40-85 kcal	Rich in protein, healthy fats (Omega-3), but with added sugar from tare sauce.
Eel Roll (maki)	60-80+ kcal	Higher rice content and often includes additional fillings and sauces, increasing calories significantly.
Salmon Nigiri	48-70 kcal	Good source of protein and Omega-3s, typically less sugar than eel nigiri.
Tuna Nigiri	51-60 kcal	A leaner option, high in protein, lower in fat and calories than eel.
California Roll (maki)	20-30 kcal	Lower calorie per piece due to less eel and often no tare sauce, but may contain mayonnaise.
Avocado Roll (maki)	30-50 kcal	Vegan option, good fats from avocado, low in protein.
Sashimi (Eel)	60-70 kcal	No rice or sauces, offering pure eel nutrition and lower calories per serving.

Conclusion: Making Smarter Eel Sushi Choices

To answer the question of how many calories are in one eel sushi piece, the number is not static. For a single piece of nigiri, it's roughly 40-85 calories, with most variation coming from the sauce. For a piece of an eel roll, the calories are typically higher, ranging from 60 to 80+ per piece due to the increased rice and other fillings. While eel is a highly nutritious fish, its caloric density and the common addition of a sugary sauce make it one of the higher-calorie sushi options. For a healthier choice, opt for sashimi to avoid extra rice and sauce, or request minimal tare on your nigiri.

When ordering, keep these factors in mind to enjoy your delicious eel sushi in a way that aligns with your dietary goals. For more nutritional information on Japanese cuisine, consider exploring reliable resources like Sushi University.

Frequently Asked Questions

Eel sushi is typically higher in calories for two main reasons: the eel itself is a fattier fish than options like tuna or whitefish, and it is almost always served with a sweet, high-calorie eel sauce (tare).

Yes, eel sauce can add a significant number of calories. The sauce, made from a combination of soy sauce, mirin, and sugar, is a concentrated source of carbohydrates and adds extra calories and sugar to every piece it's brushed on.

Yes, eel can still be a healthy option, especially in moderation. It is rich in high-quality protein, Omega-3 fatty acids, and essential vitamins (A, D, E), offering several health benefits. The overall healthiness depends on the preparation, specifically controlling rice and sauce portions.

To reduce calories, you can ask for light or no eel sauce on your nigiri. If you're having a roll, choose a simple preparation rather than a complex one with additional fatty fillings or sauces. Opting for sashimi (just the eel without rice) is the lowest-calorie option.

Eel nigiri is generally lower in calories per piece (40-85 kcal) because it uses less rice. An eel roll has a higher rice volume and often more ingredients and sauce, leading to a higher calorie count per piece (60-80+ kcal).

Yes, unagi is the Japanese term for freshwater eel, which is the type most commonly used in eel sushi. When you order 'eel sushi,' you are typically getting unagi sushi.

Traditional eel sushi is not ideal for a low-carb diet due to the rice and sugary sauce. However, you can make it work by ordering eel sashimi (eel without the rice) and specifying no sauce, or asking for less rice on your nigiri.