Calories in Sushi: Rolls, Nigiri and Sashimi (Per Piece)
A California roll has about 250–260 kcal; salmon nigiri about 50–70 per piece. Compare sushi rolls, nigiri, sashimi and the high-calorie extras.
By Ayoub Farid · · 2 min read
Quick answer: a classic 6–8 piece California roll has about 250–260 calories. A piece of nigiri is roughly 40–70 kcal, and a slice of sashimi 25–40 kcal. Tempura, cream cheese and mayo sauces push rolls to 400–500+.
Sushi rolls (per roll, 6–8 pieces)
| Roll | Approx. calories |
|---|---|
| Cucumber roll (kappa maki) | ~140 |
| Tuna roll (tekka maki) | ~185 |
| Salmon avocado roll | ~300 |
| California roll | ~255 |
| Spicy tuna roll | ~290 |
| Philadelphia roll (cream cheese) | ~320 |
| Shrimp tempura roll | ~450–510 |
| Dragon or specialty roll | ~400–550 |
Nigiri and sashimi (per piece)
| Item | Nigiri (with rice) | Sashimi (fish only) |
|---|---|---|
| Tuna | ~45–55 | ~25–35 |
| Salmon | ~55–70 | ~35–45 |
| Yellowtail | ~55–65 | ~35–45 |
| Shrimp | ~45–60 | — |
| Eel (unagi, sauced) | ~70–90 | — |
Extras
| Extra | Calories |
|---|---|
| Soy sauce, 1 tbsp | ~9 (but ~900 mg sodium) |
| Spicy mayo, 1 tbsp | ~90–100 |
| Eel sauce, 1 tbsp | ~40–50 |
| Edamame, 1 cup in pods | ~120–190 |
| Miso soup | ~35–60 |
| Seaweed salad, ½ cup | ~70–100 |
How to keep sushi lighter
- Choose sashimi or nigiri plus one simple roll.
- Avoid "crunchy", tempura, cream cheese and mayo-topped rolls.
- Start with miso soup and edamame.
- Go easy on soy sauce if you watch sodium.
Building a balanced sushi order
| Order | Approx. calories |
|---|---|
| Miso soup + 6 pieces sashimi + 1 California roll | ~450–500 |
| Edamame + 1 spicy tuna roll + 2 salmon nigiri | ~550–600 |
| 2 tempura rolls + spicy mayo | ~1,000+ |
Sashimi adds protein without rice, and edamame adds fiber and protein, so mixing them with one roll gives a filling meal for fewer calories.
Supermarket sushi
Packaged sushi lists calories on the label, often for the whole box. Check whether the number is per box or per serving.
Track it
Count pieces and photograph the platter in Nutora; it recognizes sushi and lets you adjust servings for how many pieces you ate. See calories in salmon, calories in rice and healthy restaurant choices.
Frequently asked questions
Is sushi good for weight loss?
It can be. Sashimi, nigiri and simple rolls are relatively low in calories; tempura and creamy rolls are not.
How many calories are in 12 pieces of sushi?
Typically 500–700 calories for simple rolls, and 800+ for specialty rolls.
Is sashimi lower in calories than sushi?
Yes, because it has no rice.
How much rice is in a sushi roll?
Roughly ¾ to 1 cup of seasoned rice per roll.
Track it with a photo
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