How many calories are in sushi?

Calories per sushi piece

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.

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.

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.