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Baked sushi Calories
Oven-baked sushi with rice, seafood and often creamy sauce
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Baked sushi (180 g) has 333 calories. That works out to 185 calories per 100 g. It contains 44.1 g of carbs, 15.3 g of protein, 11.2 g of fat and 1.4 g of fiber. Its 2 µg of B12 covers 83% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Baked sushi Nutrition Facts
Selected: 1 serving (medium) · 180 g
333
KCAL / 180G
Carbs
44.1g
· 16% DV
Protein
15.3g
· 31% DV
Fat
11.2g
· 14% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 18% · Fat 30%
Baked sushi nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 333 kcal | |
| Total fat | 11.2 g | 14% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0.05 g | |
| Sodium | 576 mg | 25% |
| Total carbohydrate | 44.1 g | 16% |
| Fiber | 1.4 g | 5% |
| Protein | 15.3 g | 31% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Baked sushi?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 333 kcal |
| 1 piece (small) | 35 g | 65 kcal |
| 2 piece (medium) | 70 g | 130 kcal |
| 100 g | 100 g | 185 kcal |
| 1 serving (small) | 120 g | 222 kcal |
| 4 piece (large) | 140 g | 259 kcal |
| 1 cup (medium) | 200 g | 370 kcal |
| 6 piece (extra large) | 210 g | 389 kcal |
| 1 serving (large) | 250 g | 463 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Baked sushi
What is baked sushi?
Baked sushi is a casserole-style dish made with seasoned sushi rice topped with seafood and often a creamy sauce, then baked in the oven. Instead of being rolled into individual pieces, it is scooped into portions and commonly eaten with nori.
How do you eat baked sushi?
Baked sushi is usually eaten warm by scooping a portion onto a sheet of nori and folding it into a bite-sized hand roll. You can serve extra nori alongside the baking dish, with soy sauce, pickled ginger, or wasabi.
What ingredients are in baked sushi?
Baked sushi commonly has seasoned short-grain rice, seafood such as salmon or imitation crab, and a creamy topping made with ingredients such as mayonnaise or cream cheese. Recipes vary, and toppings may include sesame seeds, scallions, or spicy sauce.
Is baked sushi actually sushi?
Baked sushi is sushi-inspired rather than a traditional sushi roll. It uses familiar elements such as seasoned rice, seafood, and nori, but the ingredients are layered in a dish and baked instead of shaped into individual rolls.
Where did baked sushi originate?
Baked sushi is widely associated with Filipino-American cooking, where it became a popular shareable dish for gatherings. It draws on sushi ingredients and flavors but is assembled and baked like a casserole rather than prepared as Japanese-style sushi rolls.
Can you make baked sushi with leftover rice?
Yes, leftover rice can work for baked sushi if it has been cooled and refrigerated promptly and is reheated thoroughly in the dish. Sushi rice gives the best sticky texture; ordinary long-grain rice may not hold together as well.
What seafood is best for baked sushi?
Salmon, cooked shrimp, and imitation crab are popular choices for baked sushi because they pair well with seasoned rice and creamy toppings. Use cooked seafood in the topping, or ensure any raw seafood is cooked through during baking.
How do you keep baked sushi from drying out?
Cover baked sushi while it heats if the rice is drying at the edges, and avoid baking it longer than needed to warm the topping and cook any raw ingredients. A thin, even layer of sauce over the rice also helps retain moisture.
Can baked sushi be made ahead of time?
Yes, you can assemble baked sushi ahead and refrigerate it before baking, provided the seafood and rice are kept cold. Bake it close to serving time, and prepare nori separately so it stays crisp rather than softening beside the casserole.
Can you freeze baked sushi?
Baked sushi can be frozen, but the rice may become drier or softer and creamy toppings can separate after thawing. For the best texture, freeze it in a sealed container, thaw it in the refrigerator, and reheat it until steaming hot.
Baked sushi Vitamins & Minerals
Vitamins
B12
1.98µg · 83% DV
B3
2.88mg · 18% DV
Biotin
5.4µg · 18% DV
B6
0.22mg · 13% DV
Minerals
Selenium
25µg · 45% DV
Sodium
576mg · 25% DV
Manganese
0.58mg · 25% DV
Phosphorus
173mg · 25% DV
Potassium ⭐
212mg · 6% DV
Baked sushi Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked sushi
To burn the 333 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Baked sushi?
Baked sushi is a modern, casserole-style take on sushi: seasoned sushi rice is topped with seafood and often a creamy sauce, then baked in a tray. It became especially popular in Filipino home cooking and at shared gatherings, rather than being a traditional Japanese sushi preparation.
Diners scoop a portion onto a sheet of nori and eat it by hand, often with cucumber or pickled vegetables alongside. Rice makes it the main source of carbohydrates, while the seafood adds protein; a 100 g portion provides 8.5 g. For a lighter version, use less creamy topping and add more seafood or fresh vegetables.
How Nutritious Is Baked sushi?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Baked sushi Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Baked sushi Contain Allergens?
Contains these allergens:
Which Diets Is Baked sushi Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked sushi Fat Profile
SATURATED
2.52g
MONOUNSATURATED
3.24g
POLYUNSATURATED
2.7g
Omega 6:3 ratio 6.8:1
Above the ideal 4:1 (6.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.