Calories in Sushi Roll
A standard sushi roll (8 pieces) is 200-350 kcal depending on filling. Simple rolls (cucumber, salmon) are leanest; tempura and cream cheese rolls are calorie-dense.
Nutrition by portion size
| Portion | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 8-piece cucumber roll | 160 | 36 | 5 | 0.5 | — |
| 8-piece California roll | 255 | 38 | 9 | 7 | — |
| 8-piece spicy tuna roll | 320 | 35 | 14 | 12 | — |
| 8-piece salmon roll | 250 | 36 | 12 | 6 | — |
| 8-piece tempura shrimp roll | 450 | 55 | 18 | 16 | — |
| 8-piece rainbow roll | 480 | 55 | 20 | 18 | — |
| 1 piece nigiri (~25g) | 50 | 8 | 2.5 | 1 | — |
About these numbers
Sushi roll calorie content varies hugely based on preparation. Simple rolls (cucumber, salmon, tuna) are reasonable at 160-320 kcal per 8 pieces. Tempura rolls, cream cheese rolls, and "specialty" rolls with sauces can double or triple that. The sushi rice itself contributes substantial carbs (~36g per 8-piece roll).
Use the calculators
- Calorie Deficit Calculator — find how this portion fits your daily target
- Glycemic Load Calculator — compute exact GL for any serving size
- Macro Calculator — set protein, carb, fat splits for cut/maintain/bulk
- Net Carbs Calculator — useful for keto and T1D insulin dosing
Related foods
Frequently asked questions
- How many calories in a sushi roll?
- Cucumber roll: 160 kcal. California: 255 kcal. Salmon: 250 kcal. Spicy tuna: 320 kcal. Tempura shrimp roll: 450 kcal. Rainbow roll: 480 kcal. Big variation.
- Is sushi good for weight loss?
- In moderation, yes. Simple rolls (cucumber, salmon, tuna) at 160-320 kcal per 8 pieces fit reasonable meals. Avoid tempura and "specialty" rolls. A sashimi-heavy order with 1-2 simple rolls is the practical weight-loss workflow at sushi restaurants.
- Sushi rice — is it bad?
- It's refined white rice with added sugar and vinegar — moderate-high GI (~75). Per typical roll, the rice contributes 35g of carbs. For diabetes/weight loss, sushi rice should be portioned, not eaten ad-lib. Sashimi (no rice) is leaner and more diabetes-friendly.
- Healthiest sushi order?
- Sashimi: 6-12 pieces (130-260 kcal) with substantial protein. Salmon/tuna roll: 250-320 kcal with omega-3 benefits. Cucumber roll: 160 kcal. Edamame side: 188 kcal with 17g protein. Avoid tempura, cream cheese, and rolls with mayo-based sauces.
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