What sushi has the least amount of carbs? A guide to low-carb options

October 28, 2025 •

3 min read

According to nutrition data, a typical sushi roll can contain around 30 grams of carbohydrates, primarily from the rice. For those on a low-carb diet, it's essential to know what sushi has the least amount of carbs to make informed and healthy choices.

Quick Summary

The lowest carb sushi options are sashimi, which contains no rice, and Naruto rolls, which use cucumber wraps. Other rice-free and custom options are also excellent choices for minimizing carbohydrate intake while enjoying Japanese cuisine.

Key Points

Sashimi is Lowest in Carbs: Being pure raw fish with no rice, sashimi is the ultimate low-carb option, packed with protein and healthy fats.
Naruto Rolls are Rice-Free: These rolls use thinly sliced cucumber instead of rice, offering a refreshing and very low-carb alternative to traditional maki.
Avoid Sugary Sauces and Tempura: To minimize hidden carbs, avoid deep-fried tempura items and ask for sweet sauces like teriyaki on the side.
Customize Your Order: Many restaurants can accommodate requests for rolls with no rice, wrapping ingredients in nori or cucumber instead.
Substitute with Cauliflower Rice: At home or in some restaurants, swapping traditional sushi rice for cauliflower rice can dramatically reduce the carbohydrate count.
Check for Real Crab: Imitation crab, or surimi, often contains high-carb fillers. Always ask for real crab meat for a genuinely low-carb meal.

Understanding the Source of Carbs in Sushi

Traditional sushi's carbohydrate content comes almost entirely from its seasoned rice, which is made with rice vinegar and often added sugar. A single cup of sushi rice can contain up to 36.5 grams of total carbs, making typical maki or nigiri rolls a surprising source of carbohydrates. For those seeking to minimize their carb intake, the solution lies in either eliminating the rice or substituting it with a lower-carb alternative.

Your Top Three Low-Carb Sushi Choices

1. Sashimi: The Ultimate Zero-Carb Option

For those wondering what sushi has the least amount of carbs, the answer is technically not sushi at all. Sashimi is simply thinly sliced, high-quality raw fish or seafood, served without any rice. It is the purest and most carb-free way to enjoy Japanese seafood. Common options include salmon (sake), tuna (maguro), and yellowtail (hamachi). Sashimi is rich in protein and healthy fats, such as omega-3 fatty acids, with virtually no carbohydrates.

2. Naruto Rolls: Wrapped in Cucumber

Naruto rolls are a creative, rice-free alternative that substitutes the traditional rice and nori (seaweed) with a paper-thin cucumber wrap. This offers a crunchy, refreshing texture that holds fillings like fish, avocado, and vegetables together, delivering all the flavor of a sushi roll with a fraction of the carbs. A typical Naruto roll with tuna, salmon, and avocado can have as few as 3 grams of carbs.

3. Cauliflower Rice Rolls: The Modern Substitute

For those who still crave the texture of a roll, some restaurants now offer versions with cauliflower rice instead of traditional sushi rice. Cauliflower rice is made by processing cauliflower florets into rice-sized grains, which are then seasoned similarly to sushi rice. This can drastically cut down the carb count. You can also make these at home, giving you full control over the ingredients.

Comparison of Common Sushi Choices

To better illustrate the difference in carb content, here is a comparison of various sushi types. The exact nutritional information can vary by restaurant and preparation, but this provides a general overview based on average portion sizes.


Sushi Type	Description	Estimated Carbs	Best For Low-Carb?
Sashimi	Thinly sliced raw fish, no rice.	0-1g	Yes
Naruto Roll	Fillings wrapped in cucumber.	3-5g	Yes
Cauliflower Rice Roll	Roll made with cauliflower rice.	~11g	Yes
Maki Roll	Fish/veggies rolled with rice inside nori.	20-40g	No
Nigiri	Slice of fish over pressed rice.	8-10g per piece	No
Uramaki (Inside-Out)	Rice on the outside of the roll.	30-50g	No

Smart Ordering Strategies at a Sushi Restaurant

When dining out, knowing how to navigate the menu is crucial. Here are several tips to help you enjoy a delicious, low-carb meal:

Ask for rice-free rolls: Many sushi chefs are accustomed to accommodating requests for rolls wrapped in cucumber or extra nori instead of rice.
Avoid tempura and fried items: Any item that is tempura-battered and deep-fried will significantly increase the carb count.
Request sauces on the side: Many sweet sauces, like teriyaki or eel sauce (unagi), are loaded with sugar. Asking for them on the side allows you to control the amount you consume.
Beware of imitation crab: Imitation crab (surimi) often contains high-carbohydrate fillers and sugar. Ask for real crab meat instead.
Opt for high-protein sides: Look for options like miso soup or seaweed salad, but be aware that some seaweed salad dressings contain added sugar.

Low-Carb Sushi: Enjoying Your Meal Guilt-Free

By choosing sashimi, Naruto rolls, or requesting rice-free rolls, you can enjoy all the wonderful flavors of Japanese cuisine while adhering to a low-carb diet. These options allow you to focus on the high-protein, nutrient-dense fish and vegetables without the added sugar and starch from rice. Whether you're a seasoned low-carb enthusiast or just starting, sushi can still be on the menu with these simple modifications. For more details on making healthy sushi choices, Healthline provides a helpful guide on healthy sushi options and ingredients to look out for.

Conclusion

While traditional sushi with rice can be high in carbohydrates, there are numerous delicious and satisfying low-carb alternatives available. Sashimi offers a completely rice-free, zero-carb experience, while Naruto rolls provide a creative, cucumber-wrapped solution. For those who enjoy preparing food at home, experimenting with cauliflower rice opens up a world of low-carb sushi possibilities. By being mindful of ingredients like rice, sugary sauces, and imitation crab, you can enjoy Japanese food while keeping your carb intake in check.

Frequently Asked Questions

Sushi refers to any dish that contains vinegared rice, while sashimi is thinly sliced raw fish or meat served without any rice.

Yes, Naruto rolls are an excellent choice for a ketogenic diet because they are made with a cucumber wrap instead of rice, making them very low in carbohydrates.

You can make low-carb sushi at home by substituting traditional rice with cauliflower rice. Season the cauliflower rice with a splash of rice vinegar and use it as you would regular sushi rice.

No, imitation crab is not low-carb. It is typically made with fish combined with high-carbohydrate fillers and sugar. It is best to ask for real crab meat instead.

Yes, you can opt for miso soup and some variations of seaweed salad. Be cautious of any sweet sauces on the side salad, as they can contain added sugar.

Not all sauces need to be avoided, but it is best to be mindful. Many commercial soy sauces are low-carb, but you should avoid thick, sweet sauces like teriyaki or eel sauce unless they are a known low-carb variant.

Choosing brown rice over white rice will increase the fiber content, but it does not make the sushi low-carb. While brown rice has slightly fewer carbs than white, it is still a significant source of carbohydrates.