Sushi Calories & Nutrition Facts

Sort the sushi names alphabetically and Compare  each calorie content, by clicking one of the buttons .

Taurine vs. Cholesterol

• Taurine is an amino acid, named because it was discovered in the bile of the ox, found much in fish, octopus, cuttlefish and shellfish, and effective for lowering the cholesterol level in blood and preventing arterial sclerosis.
• Some mollusks and shellfishes contain fairly high cholesterol, though they also have higher amount of valueable taurine, so that the content ratios (T/C = Taurine/Cholesterol) of those is a great concern.
• White-meat fish (shiro-mi-zakana) have only a small amount of taurine generally, 60 mg/100 g with a ratio of 1.7 for sablefish (blackcod or 'gin-dara') except sea bream or yellowtail, on the other hand, blue-meat fish (ao-mi-zakana) have the ratio of 3.5 - 4.0 in average like mackerel and horse mackerel.
• All shellfish have an extreamlly high content of taurine, 550 mg for clams and 670 mg for eyes of scallop, except for freshwater clams.
• Squid has a high content of both taurine and cholesterol, and sea urchin contains more cholesterol than taurine.
• Beef has the ratios from 0.6 (loin) to 0.2 (liver), and pork is 0.8, these figures mean that cholesterol content is higher than taurine.

(Edible part: 100 g, Unit: mg/100g)

Seafood Taurine Cholesterol T/C Ratio Re. Horse-neck clam 730.4 40.0 18.3 Geoduck Oyster (shelled & packed) 490.6 39.1 12.5 Short-necked clam 421.0 52.3 8.0 Skimmer, Trough shell Octopus 537.5 96.1 5.6 Horse crab (boiled) 376.3 69.7 5.4 Hair crab Yellowtail Bloody part 672.9  187  32.9 37 20.5 5.1 (white-meat) Ordinal part 15.7 42.8 0.4 Horse mackerel 228.9 48.8 4.7 (blue-meat) Red sea bream 192.9 48.3 4.0 (white-meat) Bonito Bloody part 832.0 163 79.9 43 10.4 3.8 (red-meat) Ordinal part 2.6 17.5 0.1 Sardine 175.7 49.6 3.5 (blue-meat) Mackerel 168.0 47.5 3.5 (blue-meat) Squid 364.1 166.1 2.2 Spear squid, Cuttlefish

Data based on: Sushi, Masuo Yoshino, Gakken, 1986 (of which data was consulted with the Japanes food composition table.)

Basic Recipe for Sushi Rolls
	How to make a sushi roll, the basic recipe for hoso-maki, futo-maki and California roll. How to toast a nori seaweed sheet to bring up its best flavor and crisp texture, that is an important process before rolling a maki-zushi. Illustrated step by step tutorial and nori seaweed calories and other nutrition data.
Hoso-maki (Thin roll)
	The diameter is 2.5 cm, 1 inch. Usually, one long thin roll (Tekka-maki, Kappa-maki, Kanpyo-maki...) is cut into 6 pieces and served in a pair, and the two pieces are nearly equall to or usually counted as one piece (kan) of nigiri-zushi. Kappa-maki, or kyūri -maki (cucumber roll) of 2 pieces (= 1/3 of hoso-maki roll, is regarded as equal to one piece of nigiri-sushi) has the lowest calorie content of 34.4 kcal (17.2 kcal/piece), because the vegetable itself has the Guinness record of "The Least Nutritive Fruit" with the value of 16 kcal/100g. The alternative choice of lowest calorie sushi may be a wasabi roll (wasabi-maki or namida-maki) that only uses roughly chopped wasabi root as its inner ingredient.
Futo-maki (Thick roll)**
	The diameter is 5 cm, 2 inches. There are so many varieties of futomaki sushi rolls, and differ much in Japan and the U.S. in their ingredients. So the calories in such sushi rolls, California roll, spider roll, or rainbow roll, are difficult to calculate due to their sizes/weights and the content ratios of condiments and rice. There is a technique that makes a thicker futo-maki sushi roll more than 5 cm diameter, is to add a half or one nori seaweed sheet as many as possible by glueing them together with crashed rice grains. Also, so-called 'saiku-zushi' (crafted) or 'kawari-zushi' (modified) which employs some sophisticated skills of designing and color management, is made often at home.
California roll
	California roll is usually consisting of avocado, (imitation) crab meat, cucumber, and roasted sesame seeds, no fish is included, which are rolled with laver, nori seaweed sheet inside-out (uramaki/reverse-roll method,) in inverse to the usual Japanese style. This was said to be invented in Los Angeles, California in 1970 - 80s and re-imported to Japan. Avocado is the most nutritious fruit (187 kcal/100g - Guinness Records,) contrary to the least cucumber (16 kcal/100g,) and rich in fat (18.7 % total) but rich in vitamins, B, E, and folic acid. Calories of California roll for one piece, medium-thick, would be about 35 - 40 kcal (30 g/1.1 oz.,) and this might be good for an index for a calorie calculation. Some sources say below, calculated per 1 piece of California roll:      healthyweightforum.org 28.0 kcal   (140 kcal / 5 pcs)      annecollins.com 31.2 kcal   (281 kcal / 9 pcs)      thedailyplate.com 33.0 kcal   (1 pc)      cooking.com 33.0 kcal   (1 pc)      calorie-count.com 37.5 kcal   (150 kcal / 4 pcs / 130 g — 32.5 g/pc)      peertrainer.com 44.3 kcal   (266 kcal / 6 pcs)      onhealth.webmd.com 102.5 kcal   (410 kcal / 4 pcs)      recipezaar.com 117.0 kcal   (  — 59 g/pc)
	Other useful information:
	Calories and nutrition values for various rolls are given on this chart (AFC Corp.)  with their images (California roll, Dragon/Rainbow roll etc.) For your easy reference, per one piece values are calculated:
	California roll   30.1 kcal   (361 kcal / 273 g / 12 pcs — 22.8 g/pc) Dragon roll   42.3 kcal   (507 kcal / 280 g / 12 pcs — 23.3 g/pc) Futomaki   42.3 kcal   (507 kcal / 309 g / 12 pcs — 25.8 g/pc) Rainbow roll   40.8 kcal   (489 kcal / 344 g / 12 pcs — 28.7 g/pc) Spicy roll (Shrimp)   33.1 kcal   (397 kcal / 273 g / 12 pcs — 22.8 g/pc) Spicy roll (Salmon)   40.4 kcal   (485 kcal / 273 g / 12 pcs — 22.8 g/pc) Spicy roll (Tuna)   37.4 kcal   (449 kcal / 273 g / 12 pcs — 22.8 g/pc)
	For raw fish-fillets for sushi are found on pages of calorie-count.com (Shrimp - Avocado).
Calories & Nutrition Facts of Sushi Roll Ingredients:
	Nori seaweed, toasted (algae/purple laver) (edible part: 100 g) (1 sheet: 19 x 21 cm, 7.5 x 8.3 inches; 3 g, 0.1 oz.) Characteristics:   Very high in dietary fiber, potassium, vitamins A, C   High in iodine (I) - 6 mg/100g   High in protein, magnesium, vitamins B2, B12, K   Very low in sodium Calorie 188 kcal Water 2.3 g Protein 41.4 g Total lipid (fats) 3.7 g Carbohydrate 44.3 g Ash 8.3 g Dietary fiber 36.0 g  (soluble) (-)  (insoluble) (-) Cholesterol 22 mg     Sodium (Na) 530 mg Potassium (K) 2400 mg Calcium (Ca) 280 mg Magnesium (Mg) 300 mg Phosphorus (P) 700 mg Iron (Fe) 11.4 mg Zinc (Zn) 3.6 mg Copper (Cu) 0.55 mg Manganese (Mn) 3.72 mg Salt equiv. 1.3 g     Vitamin A (β-carotene) 25,000 µg Vitamin E (α-tocopherol) 4.6 mg Vitamin K 390 µg Vitamin B1 (thiamin) 0.69 mg Vitamin B2 (riboflavin) 2.33 mg Niacin (nicotinic acid) 11.7 mg Vitamin B6 0.59 mg Vitamin B12 57.6 mg Folic acid 1900 µg Pantothenic acid 1.18 mg Vitamin C (ascorbic acid) 210 mg
	Avocado, raw (Persea americana) (edible part: 100 g, without skin and seed; discard rate: 30%) Characteristics:   High in dietary fiber   Very low in sodium, sugar   No cholesterol Calorie 187 kcal Water 71.3 g Protein 2.5 g Total lipid (fats) 18.7 g Carbohydrate 6.2 g Ash 1.3 g Dietary fiber 5.3 g  (soluble) (1.7 g)  (insoluble) (3.6 g) Cholesterol trace     Sodium (Na) 7 mg Potassium (K) 720 mg Calcium (Ca) 9 mg Magnesium (Mg) 33 mg Phosphorus (P) 55 mg Iron (Fe) 0.7 mg Zinc (Zn) 0.7 mg Copper (Cu) 0.24 mg Manganese (Mn) 0.18 mg Salt equiv. 0 g     Vitamin A (β-carotene) 53 µg Vitamin E (α-tocopherol) 3.3 mg Vitamin K 0 µg Vitamin B1 (thiamin) 0.10 mg Vitamin B2 (riboflavin) 0.21 mg Niacin (nicotinic acid) 2.0 mg Vitamin B6 0.32 mg Vitamin B12 0 mg Folic acid 84 µg Pantothenic acid 1.65 mg Vitamin C (ascorbic acid) 15 mg
	Imitation crab meat (a.k.a. kanikama, kani-kamaboko) (edible part: 100 g) (Made from surimi, boiled fish paste) Characteristics:   Very high in phosphorus   High in magnesium   (Bad) Very high in sodium Calorie 90 kcal Water 75.6 g Protein 12.1 g Total lipid (fat) 0.5 g Carbohydrate 9.2 g Ash 2.6 g Dietary fiber 0 g  (soluble) (0 g)  (insoluble) (0 g) Cholesterol 17 mg     Sodium (Na) 850 mg Potassium (K) 76 mg Calcium (Ca) 120 mg Magnesium (Mg) 19 mg Phosphorus (P) 77 mg Iron (Fe) 0.2 mg Zinc (Zn) 5.9 mg Copper (Cu) 0.04 mg Manganese (Mn) 0.02 mg Salt equiv. 2.2 g     Vitamin A (β-carotene) 0 µg Vitamin E (α-tocopherol) 0.9 µg Vitamin K 0 µg Vitamin B1 (thiamin) 0.01 mg Vitamin B2 (riboflavin) 0.04 mg Niacin (nicotinic acid) 0.2 mg Vitamin B6 0.01 mg Vitamin B12 0.7 mg Folic acid 3 µg Pantothenic acid 0.08 mg Vitamin C (ascorbic acid) 1 mg
	Cucumber, raw (Cucumis sativus) (edible part: 100 g, with peel and without both ends; discard rate: 2%) Characteristics:   Very high in magnesium, potassium,vitamin C   High in dietary fiber, calcium, iron, manganese, pantothenic acid, phosphorus, vitamin A   Very low in sodium   Low in saturated fat   No cholesterol   (Bad) Very high in sugar Calorie 14 kcal Water 95.4 g Protein 1.0 g Total lipid (fats) 0.1 g Carbohydrate 3.0 g Ash 0.5 g Dietary fiber 1.1 g  (soluble) (0.2 g)  (insoluble) (0.9 g) Cholesterol 0 mg     Sodium (Na) 1 mg Potassium (K) 200 mg Calcium (Ca) 26 mg Magnesium (Mg) 15 mg Phosphorus (P) 36 mg Iron (Fe) 0.3 mg Zinc (Zn) 0.2 mg Copper (Cu) 0.11 mg Manganese (Mn) 0.07 mg Salt equiv. 0 g     Vitamin A (β-carotene) 330 µg Vitamin E (α-tocopherol) 0.3 mg Vitamin K 34 µg Vitamin B1 (thiamin) 0.03 mg Vitamin B2 (riboflavin) 0.03 mg Niacin (nicotinic acid) 0.2 mg Vitamin B6 0.05 mg Vitamin B12 0 mg Folic acid 25 µg Pantothenic acid 0.33 mg Vitamin C (ascorbic acid) 14 mg
	Sesame seeds, roasted (edible part: 100 g) Characteristics:   High in calcium, iron, manganese, magnesium, phosphorus   Very low in sodium   No cholesterol, sugar Calorie 599 kcal Water 1.6 g Protein 20.3 g Total lipid (fat) 54.2 g Carbohydrate 18.5 g Ash 5.4 g Dietary fiber 12.6 g  (soluble) (2.5 g)  (insoluble) (10.1 g) Cholesterol 0 mg     Sodium (Na) 2 mg Potassium (K) 410 mg Calcium (Ca) 1200 mg Magnesium (Mg) 360 mg Phosphorus (P) 560 mg Iron (Fe) 9.9 mg Zinc (Zn) 5.9 mg Copper (Cu) 1.68 mg Manganese (Mn) 2.52 mg Salt equiv. 0 g     Vitamin A (β-carotene) - Vitamin E (α-tocopherol) 0.1 µg Vitamin K 12 µg Vitamin B1 (thiamin) 0.49 mg Vitamin B2 (riboflavin) 0.23 mg Niacin (nicotinic acid) 5.3 mg Vitamin B6 0.64 mg Vitamin B12 0 mg Folic acid 150 µg Pantothenic acid 0.51 mg Vitamin C (ascorbic acid) trace
	Based on: Standard tables of food composition in Japan (Fifth revised and enlarged edition, 2005) [Link: Food Composition Database]
How long
	It is a fun to see how long a sushi roll (tuna roll, California roll, etc.) could be. Development of the longest sushi rolls at Guinness World Records for sushi.

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Calories of Fast Food:

In fact, exactly, sushi (nigiri-zushi) was a first fast food in Japan, sold at stalls on the street in the Edo period, ca. 200 years ago, invented by Hanaya Yohei, and now it is the Japanese most favoured 'formal' dish.

Morikomi-style

A typical and basic sushi set menu for one serving (sample pictures) at many ordinal (not expensive) sushi bars/restaurants is composed of —     · 7-8 kans (pieces) of various kinds of Nigiri- and gunkan-types, and     · 2-3 pieces of thin roll (= 1 kan) - Tekka/Kappa-maki, etc.     Totally 10 pieces (= 9 kans.) These calories are calculated to roughly 450 - 500 kcal in total, that is far less than one Big Mac ! or nearly equalls to one Double Cheeseburger (but far expensive...)

Calories of Other Sushi Condiments:

(Edible part: 100g)

Condiment Calorie (kcal/100g) Re. Wasabi rhizome   88 Hon-wasabi root, water: 74.2 g paste 265 Mainly horseradish and mustard, water: 39.8 g powder 384 Mainly horseradish and mustard, water: 4.9 g Gari (Ginger)   51 Sweet pickled ginger, water: 83.9 g Nori (Purple laver) 188 Seaweed sheet (toasted), water: 2.3 g Soy sauce   71 Koikuchi-shoyu, water: 67.1 g Rice vinegar 46 Kome-zu (Yone-zu), water: 87.9 g Mirin 241 Sweet cooking saké for seasoning, water: 47 g Agari (Green tea)    2 Water: 99.4 g Saké 107 Rice wine (hon-jyouzo grade), water: 82.8 g

Based on: Standard tables of food composition in Japan (Fifth revised and enlarged edition 2005) [Link: Food Composition Database]

Rice Calories & Nutrition Facts:

Grain white paddy rice (well-milled) (edible part: 100 g)
(Grain white rice, dry japonica short grain sticky rice, including glutinous and non-glutinous rice, average)

Calorie 356 kcal Water 15.5 g Protein 6.1 g Total lipid (fat) 0.9 g Carbohydrate 77.1 g Ash 0.4 g Dietary fiber 0.5 g  (soluble) trace  (insoluble) (0.5 g) Cholesterol 0 mg

Sodium (Na) 1 mg Potassium (K) 88 mg Calcium (Ca) 5 mg Magnesium (Mg) 23 mg Phosphorus (P) 94 mg Iron (Fe) 0.8 mg Zinc (Zn) 1.4 mg Copper (Cu) 0.22 mg Manganese (Mn) 0.80 mg Salt equiv. 0 g

Vitamin A (β-carotene) 0 µg Vitamin E (α-tocopherol) trace Vitamin K 0 µg Vitamin B1 (thiamin) 0.02 mg Vitamin B2 (riboflavin) 0.01 mg Niacin (nicotinic acid) 0.2 mg Vitamin B6 0.02 mg Vitamin B12 0 mg Folic acid 3 µg Pantothenic acid 0.25 mg Vitamin C (ascorbic acid) 0 mg

Cooked paddy rice (well-milled rice) (edible part: 100 g)
(Plain white cooked rice, cooked from dry japonica short grain rice 47g)

Calorie 168 kcal Water 60.0 g Protein 2.5 g Total lipid (fats) 0.3 g Carbohydrate 37.1 g Ash 0.1 g Dietary fiber 0.3 g  (soluble) (-)  (insoluble) (0.3 g) Cholesterol 0 mg

Sodium (Na) 1 mg Potassium (K) 29 mg Calcium (Ca) 3 mg Magnesium (Mg) 7 mg Phosphorus (P) 34 mg Iron (Fe) 0.1 mg Zinc (Zn) 0.6 mg Copper (Cu) 0.10 mg Manganese (Mn) 0.35 mg Salt equiv. 1.3 g

Vitamin A (β-carotene) 0 µg Vitamin E (α-tocopherol) trace Vitamin K 0 µg Vitamin B1 (thiamin) 0.02 mg Vitamin B2 (riboflavin) 0.01 mg Niacin (nicotinic acid) 0.2 mg Vitamin B6 0.02 mg Vitamin B12 0 mg Folic acid 3 µg Pantothenic acid 0.25 mg Vitamin C (ascorbic acid) 0 mg

Japanese rice vinegar (edible part: 100 g)
Color: Light yellow
Acetic acid: 4.4 g

Calorie 46 kcal Water 87.9 g Protein 0.2 g Total lipid (fat) 0 g Carbohydrate 7.4 g Ash 0.1 g Dietary fiber 0 g  (soluble) (0 g)  (insoluble) (0 g) Cholesterol 0 mg

Sodium (Na) 12 mg Potassium (K) 16 mg Calcium (Ca) 2 mg Magnesium (Mg) 6 mg Phosphorus (P) 15 mg Iron (Fe) 0.1 mg Zinc (Zn) 0.2 mg Copper (Cu) trace Manganese (Mn) - Salt equiv. 0 g

Vitamin A (β-carotene) - Vitamin E (α-tocopherol) - Vitamin K 0 µg Vitamin B1 (thiamin) 0.01 mg Vitamin B2 (riboflavin) 0.01 mg Niacin (nicotinic acid) 0.3 mg Vitamin B6 0.02 mg Vitamin B12 0.1 mg Folic acid 0 µg Pantothenic acid 0.08 mg Vitamin C (ascorbic acid) 0 mg

Based on: Standard tables of food composition in Japan (Fifth revised and enlarged edition, 2005) [Link: Food Composition Database]