Sushi: Nutrition Facts For 13 Popular Types
Sushi is a popular Japanese dish made by topping or filling vinegared rice with a variety of ingredients.
Some of the most popular sushi ingredients include raw seafood, egg, and various vegetables.
However, unlike many foods, not many people have a clear idea about the nutritional properties of sushi.
This article aims to change that by presenting the nutritional values for 13 of the most popular types of sushi.
The source for all nutritional data is the USDA’s FoodData Central database. Percent daily values (% daily value) have been calculated using USDA data and the FDA’s recommended daily values.
Table of contents
- 1) Avocado Sushi Roll (Abokado Maki)
- 2) California Sushi Roll (Kariforunia roru)
- 3) Crab Nigiri (Kani Nigiri)
- 4) Cucumber Sushi Roll (Kappa Maki)
- 5) Eel Sushi Roll (Unagi Maki)
- 6) Eel Nigiri (Unagi Nigiri)
- 7) Egg Nigiri (Tomago Nigiri)
- 8) Salmon Nigiri (Samon Nigiri)
- 9) Salmon Sushi Roll (Samon Maki)
- 10) Shrimp Nigiri (Ebi Nigiri)
- 11) Shrimp Sushi Roll (Ebi Maki)
- 12) Tuna Nigiri (Maguro Nigiri)
- 13) Tuna Sushi Roll (Tekka Maki)
- References
1) Avocado Sushi Roll (Abokado Maki)
Avocado roll has the Japanese name ‘Abokado maki.’
It contains soft avocado surrounded by sushi rice, and then wrapped with dried seaweed (nori).
Nutrition Facts
The following table displays the nutritional values for a 30-gram piece of avocado roll (1).Nutrient Amount % Daily Value Calories 28 kcal Carbohydrates 5.31 g 1.9% Fiber 0.42 g 1.5% Sugars 0.36 g Fat 0.44 g 0.6% Saturated 0.07 g 0.4% Monounsaturated 0.28 g Polyunsaturated 0.07 g Omega-3 <0.01 g Omega-6 0.06 g Protein 0.54 g 1.1% Cholesterol 0 mg 0% Calcium 1.8 mg 0.1% Copper 0.02 mg 2.2% Iron 0.06 mg 0.3% Magnesium 2.4 mg 0.6% Phosphorus 4.2 mg 0.3% Potassium 20.7 mg 0.4% Selenium 1.26 mcg 2.3% Sodium 108 mg 4.7% Zinc 0.12 mg 1.1% Choline 1.05 mg 0.2% Folate, DFE 3.3 mcg 0.8% Vitamin A, RAE 1.5 mcg 0.2% Vitamin B1 (thiamin) 0.01 mg 0.8% Vitamin B2 (riboflavin) 0.01 mg 0.8% Vitamin B3 (niacin) 0.12 mg 0.8% Vitamin B6 0.02 mg 1.2% Vitamin B12 0 mcg 0% Vitamin C 0.51 mg 0.6% Vitamin D 0 mcg 0% Vitamin E 0.07 mg 0.5% Vitamin K 1.02 mcg 0.9%
2) California Sushi Roll (Kariforunia roru)
The California roll is a type of sushi that originated in California rather than Japan (2).
Unlike maki rolls, the California roll is “inside out” and typically contains ingredients like crab, avocado, and cucumber wrapped in nori.
It then has rice around the outside of the roll.
Nutrition Facts
Here are the typical nutritional values for a 30-gram piece of California roll sushi (3).Nutrient Amount % Daily Value Calories 28 kcal Carbohydrates 5.52 g 2.0% Fiber 0.3 g 1.1% Sugars 0.64 g Fat 0.20 g 0.3% Saturated 0.04 g 0.2% Monounsaturated 0.12 g Polyunsaturated 0.04 g Omega-3 <0.01 g Omega-6 0.03 g Protein 0.88 g 1.8% Cholesterol 1.2 mg 0.4% Calcium 1.8 mg 0.1% Copper 0.02 mg 2.2% Iron 0.07 mg 0.4% Magnesium 3.9 mg 0.9% Phosphorus 18 mg 1.4% Potassium 14.1 mg 1.1% Selenium 2.4 mcg 4.3% Sodium 128 mg 5.6% Zinc 0.11 mg 1.0% Choline 1.38 mg 0.3% Folate, DFE 1.5 mcg 0.4% Vitamin A, RAE 1.2 mcg 0.1% Vitamin B1 (thiamin) 0.01 mg 0.8% Vitamin B2 (riboflavin) 0.01 mg 0.8% Vitamin B3 (niacin) 0.12 mg 0.8% Vitamin B6 0.02 mg 1.2% Vitamin B12 0.03 mcg 1.3% Vitamin C 0.27 mg 0.3% Vitamin D 0 mcg 0% Vitamin E 0.04 mg 0.3% Vitamin K 0.39 mcg 0.3%
3) Crab Nigiri (Kani Nigiri)
Crab nigiri, known in Japan as ‘kani nigiri,’ is a type of sushi made by topping sushi rice with crab.
Often the piece of “crab” is an imitation crab stick, which is mainly made with a white fish called pollock.
However, at more expensive places, sometimes real crab may be used.
Nutrition Facts
The following table presents the nutritional profile for a typical 35-gram piece of crab nigiri made with imitation crab meat (4).Nutrient Amount % Daily Value Calories 33 kcal Carbohydrates 6.51 g 2.4% Fiber 0.28 g 1.0% Sugars 1.04 g Fat 0.1 g 0.1% Saturated 0.03 g 0.2% Monounsaturated 0.05 g Polyunsaturated 0.03 g Omega-3 <0.01 g Omega-6 0.02 g Protein 1.35 g 2.7% Cholesterol 2.45 mg 0.8% Calcium 2.1 mg 0.2% Copper 0.01 mg 1.1% Iron 0.08 mg 0.4% Magnesium 6.3 mg 1.5% Phosphorus 36 mg 2.9% Potassium 13 mg 0.3% Selenium 3.88 mcg 7.1% Sodium 166 mg 7.2% Zinc 0.13 mg 1.2% Choline 2.03 mg 0.4% Folate, DFE 0.35 mcg 0.1% Vitamin A, RAE 0 mcg 0% Vitamin B1 (thiamin) 0.01 mg 0.8% Vitamin B2 (riboflavin) 0.01 mg 0.8% Vitamin B3 (niacin) 0.14 mg 0.9% Vitamin B6 0.02 mg 1.2% Vitamin B12 0.07 mcg 2.9% Vitamin C 0 mg 0% Vitamin D 0 mcg 0% Vitamin E 0.03 mg 0.2% Vitamin K 0.04 mcg <0.1%
4) Cucumber Sushi Roll (Kappa Maki)
Known as ‘kappa maki’ in Japanese, the cucumber roll contains cucumber surrounded by sushi rice wrapped in nori.
Nutrition Facts
The nutritional profile for a typical 22-gram piece of cucumber roll sushi is as follows (5).Nutrient Amount % Daily Value Calories 21 kcal Carbohydrates 3.89 g 1.4% Fiber 0.31 g 1.6% Sugars 0.27 g Fat 0.32 g 0.4% Saturated 0.05 g 0.3% Monounsaturated 0.2 g Polyunsaturated 0.05 g Omega-3 <0.01 g Omega-6 0.04 g Protein 0.40 g 0.8% Cholesterol 0 mg 0% Calcium 1.32 mg 0.1% Copper 0.01 mg 1.1% Iron 0.04 mg 0.2% Magnesium 1.76 mg 0.4% Phosphorus 3.08 mg 0.2% Potassium 15.2 mg 0.3% Selenium 0.92 mcg 1.7% Sodium 79.4 mg 3.5% Zinc 0.09 mg 0.8% Choline 0.77 mg 0.1% Folate, DFE 2.42 mcg 0.6% Vitamin A, RAE 1.1 mcg 0.1% Vitamin B1 (thiamin) 0.01 mg 0.8% Vitamin B2 (riboflavin) 0.01 mg 0.8% Vitamin B3 (niacin) 0.09 mg 0.6% Vitamin B6 0.01 mg 0.6% Vitamin B12 0 mcg 0% Vitamin C 0.37 mg 0.4% Vitamin D 0 mcg 0% Vitamin E 0 mg 0% Vitamin K 0.75 mcg 0.6%
5) Eel Sushi Roll (Unagi Maki)
Eel sushi roll has the Japanese name of ‘unagi maki.’
It consists of a piece of grilled marinated eel wrapped in sushi rice and nori.
Nutrition Facts
The nutritional profile for a typical 30-gram piece of eel sushi roll is as follows (6).Nutrient Amount % Daily Value Calories 35 kcal Carbohydrates 4.59 g 1.7% Fiber 0.21 g 1.1% Sugars 0.27 g Fat 0.89 g 1.1% Saturated 0.18 g 0.9% Monounsaturated 0.54 g Polyunsaturated 0.08 g Omega-3 0.03 g Omega-6 0.03 g Protein 1.78 g 3.6% Cholesterol 9.3 mg 3.1% Calcium 2.4 mg 0.2% Copper 0.01 mg 1.1% Iron 0.07 mg 0.4% Magnesium 2.4 mg 0.6% Phosphorus 17.7 mg 1.4% Potassium 23.4 mg 0.5% Selenium 1.62 mcg 2.9% Sodium 103 mg 4.5% Zinc 0.21 mg 1.9% Choline 5.22 mg 0.9% Folate, DFE 1.8 mcg 0.5% Vitamin A, RAE 66 mcg 7.3% Vitamin B1 (thiamin) 0.01 mg 0.8% Vitamin B2 (riboflavin) 0.01 mg 0.8% Vitamin B3 (niacin) 0.32 mg 2.0% Vitamin B6 0.01 mg 0.6% Vitamin B12 0.20 mcg 8.3% Vitamin C 0.24 mg 0.3% Vitamin D 1.71 mcg 8.6% Vitamin E 0.31 mg 2.1% Vitamin K 0 mcg 0%
6) Eel Nigiri (Unagi Nigiri)
Known in Japan as ‘unagi nigiri,’ eel nigiri consists of sushi rice topped with a grilled piece of eel.
The eel is typically marinated with a thick, sweet, and salty sauce made from soy sauce and several additional ingredients.
This sauce is known as eel/unagi sauce.
Nutrition Facts
The following table shows the nutritional values for eel nigiri per 35-gram piece (7).Nutrient Amount % Daily Value Calories 44 kcal Carbohydrates 4.69 g 1.7% Fiber 0.21 g 0.8% Sugars 0.28 g Fat 1.46 g 1.9% Saturated 0.29 g 1.5% Monounsaturated 0.89 g Polyunsaturated 0.13 g Omega-3 0.05 g Omega-6 0.04 g Protein 2.66 g 5.3% Cholesterol 15.4 mg 5.1% Calcium 3.15 mg 0.2% Copper 0.01 mg 1.1% Iron 0.09 mg 0.5% Magnesium 3.5 mg 0.8% Phosphorus 28 mg 2.2% Potassium 35 mg 0.7% Selenium 1.96 mcg 3.6% Sodium 108 mg 4.7% Zinc 0.28 mg 2.5% Choline 8.33 mg 1.5% Folate, DFE 1.75 mcg 0.4% Vitamin A, RAE 107 mcg 11.9% Vitamin B1 (thiamin) 0.02 mg 1.7% Vitamin B2 (riboflavin) 0.01 mg 0.8% Vitamin B3 (niacin) 0.49 mg 3.1% Vitamin B6 0.01 mg 0.6% Vitamin B12 0.33 mcg 13.8% Vitamin C 0.18 mg 0.2% Vitamin D 2.84 mcg 14.2% Vitamin E 0.49 mg 3.3% Vitamin K 0 mcg 0%
7) Egg Nigiri (Tomago Nigiri)
Egg nigiri, also known as tomago nigiri, is a type of sushi made by topping sushi rice with a large, thick slice of egg omelet.
Nutrition Facts
The table below presents the nutritional properties for a typical 50-gram piece of egg nigiri (8):Nutrient Amount % Daily Value Calories 60 kcal Carbohydrates 5.1 g 1.9% Fiber 0.2 g 0.7% Sugars 0.35 g Fat 2.62 g 3.4% Saturated 0.84 g 4.2% Monounsaturated 0.95 g Polyunsaturated 0.49 g Omega-3 <0.01 g Omega-6 0.39 g Protein 3.66 g 7.3% Cholesterol 106 mg 35% Calcium 13.5 mg 1.0% Copper 0.01 mg 1.1% Iron 0.47 mg 2.6% Magnesium 4 mg 1.0% Phosphorus 49.5 mg 4.0% Potassium 37.5 mg 0.8% Selenium 9.25 mcg 16.8% Sodium 169 mg 7.3% Zinc 0.42 mg 3.8% Choline 69.5 mg 12.6% Folate, DFE 14.5 mcg 3.6% Vitamin A, RAE 47.5 mcg 5.3% Vitamin B1 (thiamin) 0.02 mg 1.7% Vitamin B2 (riboflavin) 0.11 mg 8.5% Vitamin B3 (niacin) 0.07 mg 0.4% Vitamin B6 0.02 mg 1.2% Vitamin B12 0.21 mcg 8.8% Vitamin C 0.15 mg 0.2% Vitamin D 0.65 mcg 3.3% Vitamin E 0.29 mg 1.9% Vitamin K 0.1 mcg 0.1%
8) Salmon Nigiri (Samon Nigiri)
Salmon nigiri is a type of sushi consisting of sushi rice topped with a slice of raw, fatty salmon.
In Japan, it has the similar name of ‘samon nigiri.’
Nutrition Facts
A typical 35-gram piece of salmon nigiri has the following nutritional composition (9).Nutrient Amount % Daily Value Calories 37 kcal Carbohydrates 4.69 g 1.7% Fiber 0.21 g 0.8% Sugars 0.28 g Fat 0.61 g 0.8% Saturated 0.11 g 0.6% Monounsaturated 0.18 g Polyunsaturated 0.15 g Omega-3 0.1 g Omega-6 0.03 g Protein 3.12 g 6.2% Cholesterol 6.3 mg 2.1% Calcium 1.75 mg 0.1% Copper 0.02 mg 2.2% Iron 0.08 mg 0.4% Magnesium 4.55 mg 1.1% Phosphorus 32.9 mg 2.6% Potassium 46.6 mg 1.0% Selenium 4.8 mcg 8.7% Sodium 111 mg 4.8% Zinc 0.14 mg 1.3% Choline 11.9 mg 2.2% Folate, DFE 1.05 mcg 0.3% Vitamin A, RAE 5.95 mcg 0.7% Vitamin B1 (thiamin) 0.02 mg 1.7% Vitamin B2 (riboflavin) 0.03 mg 2.3% Vitamin B3 (niacin) 1.09 mg 6.8% Vitamin B6 0.09 mg 5.3% Vitamin B12 0.57 mcg 23.8% Vitamin C 0 mg 0% Vitamin D 1.72 mcg 8.6% Vitamin E 0.11 mg 0.7% Vitamin K 0 mcg 0%
9) Salmon Sushi Roll (Samon Maki)
A salmon sushi roll (samon maki) features a piece of raw salmon surrounded by sushi rice wrapped in nori.
Nutrition Facts
A 30-gram piece of salmon sushi roll typically offers the nutritional values displayed in the table below (10).Nutrient Amount % Daily Value Calories 31 kcal Carbohydrates 4.59 g 1.7% Fiber 0.21 g 0.8% Sugars 0.27 g Fat 0.38 g 0.5% Saturated 0.07 g 0.4% Monounsaturated 0.12 g Polyunsaturated 0.1 g Omega-3 0.06 g Omega-6 0.03 g Protein 2.06 g 4.1% Cholesterol 3.6 mg 1.2% Calcium 1.5 mg 0.1% Copper 0.02 mg 2.2% Iron 0.07 mg 0.4% Magnesium 3.3 mg 0.8% Phosphorus 20.7 mg 1.7% Potassium 30.3 mg 0.6% Selenium 3.33 mcg 6.1% Sodium 105 mg 4.6% Zinc 0.12 mg 1.1% Choline 7.38 mg 1.8% Folate, DFE 1.2 mcg 0.3% Vitamin A, RAE 4.5 mcg 0.5% Vitamin B1 (thiamin) 0.01 mg 0.8% Vitamin B2 (riboflavin) 0.02 mg 1.5% Vitamin B3 (niacin) 0.69 mg 4.3% Vitamin B6 0.06 mg 3.5% Vitamin B12 0.34 mcg 14.2% Vitamin C 0.15 mg 0.2% Vitamin D 1.02 mcg 5.1% Vitamin E 0.07 mg 0.5% Vitamin K 0.03 mcg <0.1%
10) Shrimp Nigiri (Ebi Nigiri)
Shrimp nigiri consists of vinegared sushi rice topped with a piece of cooked shrimp.
However, it is also possible to find raw shrimp nigiri at some sushi restaurants.
In Japanese, shrimp nigiri has the name ‘ebi nigiri.’
Nutrition Facts
A standard 35-gram piece of shrimp nigiri has the nutritional values displayed in the table below (11).Nutrient Amount % Daily Value Calories 36 kcal Carbohydrates 4.86 g 1.8% Fiber 0.21 g 0.8% Sugars 0.28 g Fat 0.25 g 0.3% Saturated 0.07 g 0.4% Monounsaturated 0.06 g Polyunsaturated 0.09 g Omega-3 0.04 g Omega-6 0.04 g Protein 3.18 g 6.4% Cholesterol 25.6 mg 8.5% Calcium 11.6 mg 0.9% Copper 0.04 mg 4.4% Iron 0.07 mg 0.4% Magnesium 5.6 mg 1.3% Phosphorus 38.8 mg 3.1% Potassium 22.8 mg 0.5% Selenium 7.18 mcg 13.1% Sodium 115 mg 5.0% Zinc 0.28 mg 2.5% Choline 16.9 mg 3.1% Folate, DFE 3.15 mcg 0.8% Vitamin A, RAE 10.8 mcg 1.2% Vitamin B1 (thiamin) 0.01 mg 0.8% Vitamin B2 (riboflavin) 0.01 mg 0.8% Vitamin B3 (niacin) 0.39 mg 2.4% Vitamin B6 0.04 mg 2.4% Vitamin B12 0.2 mcg 8.3% Vitamin C 0 mg 0% Vitamin D 0 mcg 0% Vitamin E 0.28 mg 1.9% Vitamin K 0.04 mcg <0.1%
11) Shrimp Sushi Roll (Ebi Maki)
Shrimp sushi rolls contain a piece of cooked shrimp wrapped in sushi rice and nori.
Ebi maki is the name for shrimp sushi rolls in Japanese.
Nutrition Facts
A typical 30-gram piece of shrimp sushi roll has the following nutritional values (12).Nutrient Amount % Daily Value Calories 30 kcal Carbohydrates 4.71 g 1.7% Fiber 0.21 g 0.8% Sugars 0.28 g Fat 0.17 g 0.2% Saturated 0.05 g 0.3% Monounsaturated 0.04 g Polyunsaturated 0.06 g Omega-3 0.02 g Omega-6 0.03 g Protein 2.1 g 4.2% Cholesterol 15.3 mg 5.1% Calcium 7.5 mg 0.6% Copper 0.03 mg 3.3% Iron 0.06 mg 0.3% Magnesium 3.9 mg 0.9% Phosphorus 24.3 mg 1.9% Potassium 15.9 mg 0.3% Selenium 4.77 mcg 8.7% Sodium 107 mg 4.7% Zinc 0.21 g 1.9% Choline 10.4 mg 1.9% Folate, DFE 2.4 mcg 0.6% Vitamin A, RAE 7.5 mcg 0.8% Vitamin B1 (thiamin) 0.01 mg 0.8% Vitamin B2 (riboflavin) 0.01 mg 0.8% Vitamin B3 (niacin) 0.26 mg 1.6% Vitamin B6 0.02 mg 1.2% Vitamin B12 0.12 mcg 5.0% Vitamin C 0.15 mg 0.2% Vitamin D 0 mcg 0% Vitamin E 0.17 mg 1.1% Vitamin K 0.03 mcg <0.1%
12) Tuna Nigiri (Maguro Nigiri)
Tuna nigiri is a variety of sushi made by topping sushi rice with a slice of raw (typically bluefin) tuna.
It has the Japanese name ‘maguro nigiri.’
Nutrition Facts
The following table presents the nutritional profile of a standard 35-gram piece of tuna nigiri (13).Nutrient Amount % Daily Value Calories 35 kcal Carbohydrates 4.69 g 1.7% Fiber 0.21 g 0.8% Sugars 0.28 g Fat 0.10 g 0.1% Saturated 0.03 g 0.2% Monounsaturated 0.03 g Polyunsaturated 0.03 g Omega-3 0.01 g Omega-6 0.02 g Protein 3.38 g 6.8% Cholesterol 4.9 mg 1.6% Calcium 1.05 mg 0.1% Copper 0.02 mg 2.2% Iron 0.12 mg 0.7% Magnesium 5.25 mg 1.3% Phosphorus 35.4 mg 2.8% Potassium 55.6 mg 1.2% Selenium 12.2 mcg 22.2% Sodium 107 mg 4.7% Zinc 0.13 mg 1.2% Choline 8.33 mg 1.5% Folate, DFE 0.35 mcg 0.1% Vitamin A, RAE 2.1 mcg 0.2% Vitamin B1 (thiamin) 0.02 mg 1.7% Vitamin B2 (riboflavin) 0.02 mg 1.5% Vitamin B3 (niacin) 2.3 mg 14.4% Vitamin B6 0.12 mg 7.1% Vitamin B12 0.25 mcg 10.4% Vitamin C 0 mg 0% Vitamin D 0.21 mcg 1.1% Vitamin E 0.04 mg 0.3% Vitamin K 0 mcg 0%
13) Tuna Sushi Roll (Tekka Maki)
A tuna sushi roll consists of a piece of raw tuna wrapped in sushi rice and nori.
It has the Japanese name of ‘tekka maki.’
Nutrition Facts
The table below displays the nutritional content of a 30-gram piece of tuna sushi roll (14).Nutrient Amount % Daily Value Calories 29 kcal Carbohydrates 4.59 g 1.7% Fiber 0.21 g 0.8% Sugars 0.28 g Fat 0.08 g 0.1% Saturated 0.02 g 0.1% Monounsaturated 0.02 g Polyunsaturated 0.03 g Omega-3 0.01 g Omega-6 0.02 g Protein 2.22 g 4.4% Cholesterol 3 mg 1.0% Calcium 1.2 mg 0.1% Copper 0.01 mg 1.1% Iron 0.09 mg 0.5% Magnesium 3.6 mg 0.9% Phosphorus 22.2 mg 1.8% Potassium 35.7 mg 0.8% Selenium 7.8 mcg 14.2% Sodium 103 mg 4.5% Zinc 0.11 mg 1.0% Choline 5.22 mg 0.9% Folate, DFE 0.9 mcg 0.2% Vitamin A, RAE 2.4 mcg 0.3% Vitamin B1 (thiamin) 0.01 mg 0.8% Vitamin B2 (riboflavin) 0.01 mg 0.8% Vitamin B3 (niacin) 1.42 mg 8.8% Vitamin B6 0.07 mg 4.1% Vitamin B12 0.15 mcg 6.3% Vitamin C 0.15 mg 0.2% Vitamin D 0.12 mcg 0.6% Vitamin E 0.03 mg 0.2% Vitamin K 0.03 mcg <0.1%
References
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/2344445/nutrients
- https://www.britannica.com/topic/California-roll
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/2344446/nutrients
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/2344452/nutrients
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/2344451/nutrients
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/2344447/nutrients
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/2344453/nutrients
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/2344457/nutrients
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/2344454/nutrients
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/2344448/nutrients
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/2344455/nutrients
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/2344449/nutrients
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/2344456/nutrients
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/2344450/nutrients
