The Ultimate Guide To Calories In Sushi And More

Over the years Sushi has transformed most notably, from being a vinegar-rich rice food to a more sophisticated hand rolls. From modern Japanese restaurants to food trucks it is a popular delicacy and it’s enjoyed in different ways.

However, you are probably wondering at some point, how can you know the value of calories in sushi? Moreover, are they healthy in first place? Well, this article will strive to provide answers to the different versions of the dish.

When it comes to nutrition, it varies depending on the mode of preparation, traditional or modern. The components contained in every small piece also determines this value. Sure the piece may be small, but it is a calorie bomb.

This next section will guide you through some nutritional facts, in order to imbue you with knowledge. Might just come in handy when you eat out at your favorite Japanese restaurant.

Terms In Sushi You Need To Be Aware Of

Terms In Sushi You Need To Be Aware Of

Before I delve further on the nutritional bits, let us get to know the types and parts of this food.

  • Nori

This is the black seaweed used to wrap the roll. Usually common in wrapped rolls

  • Makizushi

This is a nori wrapped cylindrical roll, can be made thin on thick, depending on the delicious stuffing inside

  • Uramaki

More like an “inside-out” roll coated with sesame seeds. An example of Uramaki is the California roll

  • Nigiri

A ball of rice hand pressed with fish slices and sometimes bound with nori

  • Neta

They are the toppings or the inner fillings of a roll

  • Temaki

A large cone-like nori filled with neta inside

The Complete Nutrition Guide To Help You Eat The Right Kind Of Sushi

The most popular food of Harry Potter star Daniel Radcliffe, it doesn’t lack in nutritional value. However what we just need to understand is that it is rich in calories and carbohydrates. Knowing precisely the calorie value in sushi is beneficial.

For instance, a regular sushi roll contains a single cup of rice, which measures to three portions of carbs and 240 calories. Going forward, the following shows a distinctive breakdown of the different forms of this food.

Read more: Ways To Know How Many Calories In An Egg

California Roll

California Roll

First created in Los Angeles by Chef Ichiro Mashita. He incorporated avocado slices in place of fatty tuna. This is a good example of a modern form of this food.

One Uramaki roll contains 255 Cal per roll and is infused with the following; fats 7g, Carbohydrates 38g, Fiber 5.8g and Protein 9g.

Kappa Maki

Kappa Maki

The Kappa Maki is an excellent choice for the vegetarians. It is a low-calorie roll made up of thin cucumber strips enveloped in rice, and enclosed further in nori.

Kappa Maki has 136 Cal per roll, and in addition 0g of Fat, 30g of Carbohydrates, 3.5g of Fiber and protein incorporates 6g. This is usually the choice for dieters as well who are looking to consume Zero-fat foods.

Spicy Tuna

Spicy Tuna

As its name suggests, this is a maki roll that is high in protein and spice.

This roll contains 290 Cal, in addition, 11g of Fat, carbohydrates maintain at 26g, Fiber at 3.5g and protein at 24g.

Shrimp Tempura

Shrimp Tempura

Now this one here is the atomic bomb – carbs, fat, and proteins in sushi. The protein mainly comes from shrimp tempura slices, which are deep fried in batter. No wonder, the calorific value is at 508, with fat at 21g, Carbohydrates at 64g, Fiber at 4.5g and Protein at 20g, per roll.

Avocado Roll

Avocado Roll

In addition to the Kappa Maki, this is the second option for vegetarians. It is low in calories and high in fat due to the avocado in comparison to the cucumber roll. However, the fat is the healthy monounsaturated fats, therefore do not be shy in gorging up more than two.

One roll contains 140 Cal, 5.7g Fat, 28g of Carbohydrates, 5.8g of Fiber and finally 2.1g of Protein.

Rainbow Roll

Rainbow Roll

This is made from crab meat, avocado and raw fish toppings. It has nearly as much calories as shrimp tempura as well as proteins and fats, also high in carbohydrates, therefore take caution.

One Rainbow roll contains 476 Cal, nearly reaching Shrimp Tempura roll. The fat content is 16g, carbs 50g, fiber 6g and protein 33g.

Philadelphia Roll

Philadelphia Roll

Due to its use of cream cheese and salmon, it picked its name from the Philadelphia Cream Cheese brand. It is made by scraping off a bagel for the lox and cream cheese and wrapping t up in rice and nori.

Most likely, it is an unhealthy food, even though it sometimes is included with cucumber strips. If you are cutting down on fat, this is a bad option for you, stick to the vegetarian rolls or the salmon roll.

A Philadelphia roll has 290 Cal, 12g of Fat, 28g of Carbohydrates, 2g of fiber and 14g of protein.

Read more: See How Quickly You Can Know Calories In A Banana


In contrast to traditional modes of preparation, modern forms of this food add fats. Usually from the cream cheese as with the Philadelphia roll to battered, deep fried shrimp slices as with the case of Shrimp Tempura. These foods are harmless if taken once in awhile, but occasional intake is harmful to your body and weight. If you are keen on nutritional value, you will have to explore other alternatives more healthy.

To stay healthy in Japanese cuisine, cut back on the mayo, soy sauce, and excessive salt. As a matter of fact, employ moderation in your exotic delicacies.

I hope this article is informative, feel free to share it with your friends and post your comments below

Jake Tyler
Hi all, I’m Jake Tyler, over the past decade I’ve been working strong on my personal fitness levels. From the age of 16, I have been a kickboxer, and I’ve built up an incredible passion for fitness & self-improvement. This experience has led me to a career in personal training and health & fitness.

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