Calories in Sushi Roll
A standard sushi roll typically consists of vinegared white rice, seaweed (nori), and various fillings like fish, cucumber, or avocado. It provides a balance of complex carbohydrates and lean protein, though the sodium content can be high due to rice seasoning and soy sauce.
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Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 roll (120g) | 1 roll (120g) | 201 | 10.8g | 32.1g | 2.9g |
| 1 piece (30g) | 1 piece (30g) | 50 | 2.7g | 8g | 0.7g |
| 1 serving (120 g) | 1 serving (120 g) | 201 | 10.8g | 32.1g | 2.9g |
| 1 oz (28g) | 1 oz (28g) | 48 | 2.6g | 7.6g | 0.7g |
Health Benefits
Rich in Omega-3 fatty acids if containing oily fish like salmon or mackerel.
Seaweed (nori) is an excellent source of iodine, which supports thyroid health.
Provides a good source of lean protein and essential minerals like selenium.
Nutrition Tips
- Choose brown rice options when available to increase fiber and slow digestion.
- Use low-sodium soy sauce and use it sparingly to manage salt intake.
- Avoid rolls labeled 'tempura' or 'crunchy' to significantly reduce calorie and fat intake.
- Order a side of sashimi to increase your protein intake without adding extra rice carbs.
- Be mindful of 'spicy' sauces, which are often mayo-based and high in calories.
GAYA Tracking Tip
For the most accurate log, photograph the sushi platter from directly above; GAYA can identify the specific types of rolls and count the individual pieces.
Frequently Asked Questions
Is sushi good for weight loss?+
Sushi can be weight-loss friendly if you stick to fresh fish and vegetable rolls. Avoid rolls with fried fillings, cream cheese, or heavy mayo-based sauces.
How many calories are in a single piece of sushi?+
On average, one piece of a standard sushi roll contains between 35 to 60 calories, depending on the ingredients and size.
Why is sushi often high in sodium?+
The sodium comes from three main sources: the salt used to season the sushi rice, the nori seaweed, and the soy sauce used for dipping.
Track Sushi Roll calories with just a photo
Snap a photo of your food — GAYA calculates calories, protein, carbs, and fat in seconds.
Download GAYA