How Many Carbs Are in One Roll of Sushi?

November 28, 2025 •

4 min read

Most standard sushi rolls contain approximately 30-35 grams of carbohydrates, primarily from the seasoned white rice. The exact count varies significantly depending on the roll's size and ingredients, answering the question of how many carbs are in one roll of sushi.

Quick Summary

The carbohydrate count in a single sushi roll depends heavily on the type of roll and its ingredients, particularly the amount of rice. Fillings and sauces also impact the nutritional profile, with specialty rolls often containing more carbs than simpler, traditional options.

Key Points

Rice is the main carb source: The seasoned short-grain Japanese rice in most rolls contributes the majority of carbohydrates.
Carb count varies widely: A California roll averages 30-35g of carbs, while a deep-fried tempura roll can contain significantly more due to the added batter.
Sashimi has zero carbs: For a strictly low-carb option, sashimi offers protein and healthy fats with no rice.
Choose simple rolls to reduce carbs: Rolls with lean fish and vegetables are lower in carbs than those with creamy sauces, tempura, or cream cheese.
Ask for less rice: Customizing your order by requesting less rice is an effective way to lower the total carbohydrate content.
Brown rice is a healthier alternative: Substituting white sushi rice with brown rice adds fiber and can be a slightly lower-carb choice.
Request sauces on the side: Ordering sauces like spicy mayo or eel sauce on the side helps control sugar and calorie intake.

The Primary Source of Carbs in Sushi: The Rice

At the core of almost every sushi roll lies sumeshi, or vinegar rice, which is the main source of carbohydrates. A standard sushi roll, typically containing 6-8 pieces, uses a substantial amount of this short-grain Japanese rice. This rice is seasoned with a mixture of rice vinegar, sugar, and salt, which further adds to the overall carb content. A typical roll might contain between 3 to 4 ounces of white rice, contributing about 30 grams of carbohydrates from the rice alone.

How Ingredients Impact the Carb Count

Beyond the seasoned rice, the fillings and toppings play a critical role in determining the final carbohydrate count. Simple, traditional maki rolls with lean fish and vegetables will have a lower carb total than larger, more complex Americanized rolls. Tempura, cream cheese, and sweet sauces like eel sauce or spicy mayo are significant carb and calorie boosters.

Factors that increase carbohydrate content:

Sweetened condiments: Sweet sauces like teriyaki or unagi sauce add sugar, and thus carbs, to a roll.
Tempura: The deep-fried batter used for tempura shrimp or soft-shell crab dramatically increases the carb and calorie count.
Sweet fillings: Some rolls incorporate ingredients like sweetened egg custard (tamago) or additional sugary sauces.

Factors that decrease carbohydrate content:

Vegetable fillers: Rolls heavily filled with low-carb vegetables such as cucumber or avocado will have a lower overall carbohydrate density.
Brown rice: Opting for brown rice over white rice is a healthier choice, as it contains more fiber, which can reduce the net carb impact, and often a bit less carbohydrate overall, though the difference is not vast.
Sashimi: The lowest-carb option is sashimi, which consists of thinly sliced raw fish served without any rice, resulting in zero carbohydrates.

Comparing Carbs in Popular Sushi Rolls

To illustrate the wide range in carbohydrate content, here is a comparison of some popular sushi rolls based on average nutritional data, typically for a standard 6-8 piece roll.


Sushi Roll Type	Estimated Carbs (per roll)	Primary Carb Sources	Other Considerations
California Roll	30-35g	Seasoned sushi rice, imitation crab.	A moderate option, but sauces can increase carbs.
Spicy Tuna Roll	290-400 calories	Seasoned sushi rice, spicy mayo adds to both carbs and fat.	The spicy mayo adds a notable amount of extra calories and carbs.
Shrimp Tempura Roll	28g (per 100g)	Seasoned sushi rice, deep-fried tempura batter.	A high-carb and high-fat option due to frying.
Cucumber Roll	~5g (per 100g)	A small amount of seasoned sushi rice.	An excellent low-carb option, relying mostly on cucumber.
Dragon Roll	20.6g (per 100g)	Seasoned sushi rice, possibly eel sauce.	The eel and avocado can add to the carb and calorie count.
Philadelphia Roll	20.5g (per 100g)	Seasoned sushi rice, cream cheese can add some carbs.	The cream cheese boosts calories and fat, but is not a major source of carbs.
Rainbow Roll	17g (per 100g)	Seasoned sushi rice.	Moderate carb count, generally lower than rolls with sauces or tempura.

Practical Tips for Lower-Carb Sushi Choices

For those watching their carbohydrate intake, smart ordering is key. One of the most effective strategies is to focus on options that minimize the rice portion. Here are a few actionable tips:

Ask for light on the rice: Many sushi restaurants will accommodate requests for less rice. Simply ask for your roll to be made with half the amount of rice, which can significantly reduce the total carb load.
Choose sashimi: This is the ideal option for zero carbs. Sashimi is simply sliced fish, providing excellent protein and healthy fats without any rice.
Select nigiri: Nigiri features a thin slice of fish atop a small ball of rice. While it has carbs, the portion is smaller than a full roll.
Order a cucumber wrap: Many establishments offer 'cucumber wraps' or 'naruto rolls,' which use thinly sliced cucumber instead of rice and seaweed, making them very low in carbs.
Go for veggie-heavy options: Rolls packed with vegetables like cucumber, avocado, and carrots will have fewer carbs than those with heavier, richer fillings.
Request sauces on the side: By ordering sauces on the side, you can control how much you consume, avoiding the high sugar and fat content often found in condiments like spicy mayo or eel sauce.

Conclusion: How to Navigate Sushi and Carbohydrates

The number of carbs in a single roll of sushi varies widely, from as low as a few grams in a cucumber roll up to 40 grams or more in specialty and fried options. The single most significant factor is the amount and type of rice used, followed by any added sauces, cream cheese, or tempura. While sushi is not inherently low-carb, it can be a part of a healthy diet when making mindful choices. Opting for sashimi, nigiri, or veggie-forward rolls while minimizing high-calorie extras allows you to enjoy the fresh flavors of Japanese cuisine without excessive carbohydrate intake. Understanding these variations empowers you to make informed decisions that align with your dietary goals.

Sources

Healthline: How Many Calories Are in Your Favorite Sushi Rolls?
Tomo Restaurant: Are California Rolls Healthy? Nutrition Facts Explained
Nutritionix: Calories in Sushi Rolls
Aoki Sushi Noodle Bar: Sushi: How Many Calories? Calories Explained, Types & Tips
Sushi Incorporated: How Many Calories in Sushi?
Just One Cookbook: How to Make Sushi Rice (Video) 酢飯
NOLA.com: How to order Japanese food without packing on carbs, calories, sodium
No Recipes: Perfect Sushi Rice

Frequently Asked Questions

Sashimi, which is simply sliced raw fish without rice, has zero carbohydrates and is the lowest-carb option available. Among actual rolls, a simple cucumber roll typically has the fewest carbs.

Yes, you can eat sushi on a low-carb diet by making strategic choices. Opt for sashimi, nigiri with less rice, or ask for cucumber-wrapped rolls instead of traditional rice-based maki.

A standard California roll, typically an 8-piece serving, contains approximately 30-35 grams of carbohydrates.

Brown rice sushi is often a slightly lower-carb option than white rice sushi and contains more fiber. While the carbohydrate difference isn't massive, it's generally considered a healthier choice.

The carb content can differ significantly. A simple, basic roll has carbs mainly from the rice, while a deep-fried tempura roll contains additional carbs from the batter, making it much higher in total carbohydrates.

To reduce carbs, you can ask for the roll to be made with less rice, choose lighter, veggie-based fillings, and order high-sugar sauces on the side.

Spicy mayo, a common ingredient in rolls like spicy tuna, significantly increases both the calorie and carbohydrate count due to its mayonnaise and potential added sugars.