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How many calories are in sushi?

Paul Hummel Last reviewed June 10, 2026 4 min read
How many calories are in sushi?
Quick answer

A classic salmon nigiri delivers around 45 calories, according to the USDA. A single maki piece runs 35 to 50 calories, a California roll 70 to 90 calories per piece. A standard platter of 12 to 16 pieces quickly reaches 500 to 800 calories.

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    Calories per sushi piece

    Sushi type (per piece)Calories
    Salmon nigiri45 kcal
    Tuna nigiri42 kcal
    Cucumber maki30 kcal
    Salmon maki40 kcal
    California roll80 kcal
    Inside-out roll with tempura95 kcal

    What drives the calories in sushi

    The main calorie carrier in sushi is the sushi rice. 100 grams (3.5 oz) of cooked sushi rice deliver around 150 calories, because it is seasoned with rice vinegar, sugar, and salt before serving. The fish itself — salmon, tuna, shrimp — contributes only 15 to 25 calories per piece. That is why roughly 70 percent of the calories in a handful of nigiri come from the rice.

    Chart: How many calories are in sushi?

    Tempura, mayo, and sauces

    Inside-out rolls with tempura or a mayonnaise filling double the calories compared to plain maki. A "crunchy roll" or "dragon roll" with a deep-fried filling and aioli runs 100 to 130 calories per piece. Soy sauce adds only about 4 calories per teaspoon (5 ml), but classic sweet chili or teriyaki sauces deliver 15 to 25 calories per tablespoon.

    The common perception that sushi is an especially low-calorie meal only holds for simple nigiri and maki combinations without tempura or mayo fillings. A standard box of 16 pieces including California rolls comes to 600 to 800 calories, per comparison data from the German BLS food database — on par with a large portion of pasta.

    Sushi and muscle growth

    A platter of 16 mixed sushi pieces provides around 25 to 35 grams of protein, depending on the share of fish. For a post-workout main meal, that usually falls short at higher body weights. In its position stand, the ISSN recommends 20 to 40 grams of high-quality protein per post-workout meal. If sushi is your training-day meal, it makes sense to pair the platter with edamame (18 g of protein per 150 g in the pod) or extra sashimi.

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    Related questions

    Sources

    1. USDA FoodData Central. Sushi, various types. fdc.nal.usda.gov
    2. Max Rubner Institute. Bundeslebensmittelschlüssel (BLS), version 3.02 — Germany’s national food composition database. blsdb.de
    3. Jäger, R., et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. JISSN. PubMed
    4. German Federal Center for Nutrition (BZfE). Sushi — product guide. bzfe.de
    This content is for general informational purposes only and is not a substitute for medical, nutritional, or therapeutic advice. If you have a medical condition, are pregnant, or take medication, please consult a qualified professional. Recommendations apply to healthy adults.