Which Sushi Has the Lowest Calories? A Guide to Healthy Choices

Sashimi, plain raw fish served without rice, is the lowest-calorie sushi option, containing roughly 25–40 calories per ounce. For anyone watching their caloric intake, understanding which sushi has the lowest calories is the key to enjoying this popular Japanese cuisine guilt-free.

Quick Summary

Find the lowest-calorie sushi options, including sashimi and simple nigiri. Learn which ingredients increase calorie counts and how to make smarter choices at a sushi restaurant.

Key Points

• Sashimi is Lowest Calorie: Raw fish without rice is the ultimate low-calorie option, with around 25–40 calories per ounce.

• Choose Lean Fish: Opt for lean fish like tuna, seabass, and octopus to minimize calories in both sashimi and nigiri.

• Simple Rolls are Best: Stick to basic maki rolls filled with vegetables like cucumber or lean protein like tuna to keep calories low.

• Avoid High-Calorie Add-ons: Steer clear of fried tempura, creamy spicy mayo, cream cheese, and sugary eel sauce, as they add significant calories.

• Request Modifications: To reduce calories, ask for less rice, brown rice, or a cucumber-wrapped roll, and always get sauces on the side.

• Fill Up on Healthy Sides: Complement your sushi with low-calorie, nutrient-dense starters like miso soup or seaweed salad to feel satisfied.

Your Ultimate Guide to Low-Calorie Sushi

While sushi is often perceived as a healthy, light meal, its caloric value can vary dramatically depending on the ingredients and preparation method. A simple, traditional Japanese-style sushi meal can be quite nutritious and low in calories, while heavily modified Americanized rolls with rich fillings and sauces can contain as many calories as a fast-food burger. The key to making healthy choices is knowing which types to prioritize and which to approach with caution.

The Absolute Lowest-Calorie Option: Sashimi

For those seeking the absolute fewest calories, sashimi is the clear winner. This dish consists of thinly sliced, high-quality raw fish or other seafood served without rice. Eliminating the rice, which is seasoned with sugar and vinegar and makes up a significant portion of a standard roll's calories, keeps the count extremely low.

• Lean Fish: Leaner sashimi options like tuna (maguro), snapper, or octopus contain the lowest number of calories. A piece of tuna sashimi has around 31 calories, while octopus is even lighter.
• Fatty Fish: Fattier fish, such as salmon (sake) or yellowtail (hamachi), are slightly higher in calories due to their higher fat content, but are still a very healthy and low-carb option. A piece of salmon sashimi has about 41 calories.
• Zero Carbohydrates: Since sashimi contains no rice, it is an excellent choice for those on low-carb diets.

Low-Calorie Sushi With Rice: Nigiri and Simple Maki

If you prefer sushi with rice, nigiri and simple maki rolls are the next best low-calorie choices. These options offer a good balance of protein and carbs while keeping the overall calorie count in check.

Nigiri Sushi

Nigiri consists of a small ball of seasoned sushi rice topped with a single slice of raw or cooked seafood. The portion-controlled rice and the freshness of the fish make it a healthier alternative to larger rolls. The caloric value depends on the type of fish used.

• Whitefish, Seabass, and Crab: These are among the lightest nigiri choices, typically falling on the lower end of the 40–65 calorie range per piece.
• Tuna and Shrimp: Pieces of tuna or shrimp nigiri also remain on the lower-calorie side, with tuna averaging 40–45 calories per piece.
• Salmon and Mackerel: Fattier fish like salmon and mackerel will have slightly more calories per piece.

Simple Maki Rolls

Simple maki, or rolls, are cut into six pieces and contain only a few ingredients without creamy sauces or fried additions. Vegetarian options are particularly light and refreshing.

• Cucumber Roll (Kappa Maki): This is one of the lightest maki rolls, containing only rice, nori, and cucumber. A six-piece roll can contain fewer than 200 calories.
• Tuna or Salmon Roll: A simple six-piece roll with just tuna or salmon and rice offers a lean protein source with a moderate calorie count.
• Avocado Roll: While slightly higher in calories due to the healthy fats in avocado, this is still a nutritious and relatively low-calorie choice at around 39–46 calories per piece.

High-Calorie Ingredients to Avoid

Many popular Americanized sushi rolls are loaded with ingredients that dramatically increase the calorie count. To keep your meal light, it is best to avoid or limit the following:

• Tempura (Fried Ingredients): Shrimp tempura, soft-shell crab (in spider rolls), and rolls that are deep-fried add unhealthy fat and calories. A single shrimp tempura roll can have 450–600 calories.
• Spicy Mayonnaise and Cream Cheese: Sauces like spicy mayo or rich fillings like cream cheese (in a Philadelphia roll) are loaded with fat and calories. A single tablespoon of spicy mayo can add 90 calories.
• Excessive Rice: Some specialty rolls use a very large amount of rice, especially those served inside-out. The rice itself is a refined carbohydrate seasoned with sugar, so more rice means more calories.
• Sweet Sauces: Eel sauce (unagi sauce) and teriyaki sauce are high in sugar and calories.

Comparison Table: Low-Calorie vs. High-Calorie Sushi

Item	Type	Key Ingredients	Calorie Estimate (per roll/serving)	Reason for Calorie Count
Tuna Sashimi	Sashimi	Raw tuna	~100-150 (for 3-4 pieces)	Just lean protein, no rice or sauces.
Cucumber Maki	Maki	Rice, nori, cucumber	~140-180 (for 6 pieces)	Simple vegetables, minimal fillings.
Shrimp Nigiri	Nigiri	Rice, shrimp	~240-300 (for 6 pieces)	Small portion of rice with lean protein.
California Roll	Maki	Rice, imitation crab, avocado, cucumber	~250-350 (for 6-8 pieces)	Standard roll with moderate fillings.
Spicy Tuna Roll	Maki	Rice, tuna, spicy mayo	~260-379 (for 6-8 pieces)	Addition of calorie-dense mayonnaise.
Shrimp Tempura Roll	Maki	Rice, tempura shrimp, avocado, etc.	~450-600 (for 6-8 pieces)	Deep-fried shrimp and extra rice.

Smart Strategies for a Healthier Sushi Experience

Beyond choosing the right type of sushi, you can employ several strategies to lower your calorie intake while dining out.

1. Start with Soup and Salad: Begin your meal with miso soup (around 35-50 calories per cup) or a simple seaweed salad. This helps you feel full and prevents overeating later in the meal.
2. Request Less Rice: Many restaurants will happily prepare your maki rolls with less rice upon request, which significantly cuts down on carbs and calories.
3. Opt for Brown Rice: If available, choose brown rice instead of white. It's higher in fiber, which aids digestion and promotes a feeling of fullness.
4. Order Sauces on the Side: Ask for any spicy mayo or eel sauce on the side so you can control the amount you use. A light dip is all you need for flavor.
5. Look for Rice-less Options: Beyond sashimi, some restaurants offer "Naruto" rolls, which wrap the fillings in thinly sliced cucumber instead of rice.
6. Be Mindful of Portion Sizes: Even healthy choices can add up. Balance your meal with sashimi, nigiri, and simple veggie rolls to ensure a filling yet moderate intake.

Conclusion

Ultimately, the sushi with the lowest calories is sashimi, as it contains only lean fish and no calorie-dense rice or sauces. However, you can still enjoy a satisfying and healthy sushi experience with other types by making smart, informed decisions. Prioritizing nigiri with lean fish and simple maki rolls with vegetables or lean proteins is a great way to keep calories in check. By avoiding heavy, fried, and mayo-laden specialty rolls and being mindful of portion sizes, you can indulge in this delicious cuisine without compromising your health goals. It is all about making conscious choices that align with your dietary needs. For more details on the calorie content of popular rolls, check out this guide from Healthline.

Frequently Asked Questions

Is all sushi low-calorie?

No, calorie counts vary significantly depending on ingredients. While traditional options are often low-calorie, rolls with fried ingredients, cream cheese, or creamy sauces can be high in calories.

How many calories are in sashimi?

Sashimi, which is raw fish without rice, is the lowest-calorie option and typically contains 25–40 calories per ounce, depending on the type of fish.

What is a Naruto roll?

A Naruto roll replaces the rice with a thin layer of cucumber, significantly reducing the calorie and carbohydrate content, making it an excellent low-carb and low-calorie choice.

Are spicy tuna rolls healthy?

Spicy tuna rolls often contain a mayonnaise-based sauce, adding a substantial amount of extra fat and calories, which makes them less healthy than simple tuna rolls.

How can I reduce the calories in a standard maki roll?

You can ask for less rice, request brown rice instead of white, or choose simple fillings like cucumber or lean tuna without heavy sauces.

Is salmon or tuna healthier in sushi?

Leaner tuna generally has fewer calories than fattier salmon. However, both offer valuable nutrients like protein and omega-3s, so the best choice depends on your overall dietary goals.

What are the highest-calorie sushi items to avoid?

For low-calorie dining, it is best to avoid rolls with tempura (fried batter), cream cheese, and rich, mayonnaise-based sauces.