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Makis Calories
Traditional Japanese sushi roll made with sushi rice, nori seaweed, and various fillings.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
6 piece (medium) of Makis (120 g) has 168 calories. That works out to 140 calories per 100 g. It contains 32.4 g of carbs, 4.8 g of protein, 1.8 g of fat and 1.4 g of fiber. Its 0.6 µg of B12 covers 25% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Makis Nutrition Facts
Selected: 6 piece (medium) · 120 g
168
KCAL / 120G
Carbs
32.4g
· 12% DV
Protein
4.8g
· 10% DV
Fat
1.8g
· 2% 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 79% · Protein 12% · Fat 9%
Makis nutrition facts table · 6 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 168 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 384 mg | 17% |
| Total carbohydrate | 32.4 g | 12% |
| Fiber | 1.4 g | 5% |
| Protein | 4.8 g | 10% |
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 6 Pieces of Makis?
| Serving | Amount | Calories |
|---|---|---|
| 6 piece (medium) | 120 g | 168 kcal |
| 1 piece (mini) | 20 g | 28 kcal |
| 4 piece (small) | 80 g | 112 kcal |
| 100 g | 100 g | 140 kcal |
| 1 serving (medium) | 100 g | 140 kcal |
| 8 piece (large) | 160 g | 224 kcal |
| 2 serving (large) | 200 g | 280 kcal |
| 12 piece (jumbo) | 240 g | 336 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Makis
What are makis made of?
Makis are sushi rolls made by wrapping sushi rice and fillings in nori seaweed, then slicing the roll into pieces. Fillings can include fish, seafood, vegetables, or egg, so the ingredients vary by style and recipe.
What is the difference between makis and sushi?
Makis are one kind of sushi: rice and fillings are rolled in seaweed and cut into pieces. Sushi is the broader category, which also includes forms such as nigiri, where fish or another topping sits on a shaped bed of rice.
What is the difference between makis and uramaki?
In a typical maki roll, nori wraps around the outside, with rice and filling inside. Uramaki reverses that arrangement: rice is on the outside and nori encloses the filling, which is why it is often called an inside-out roll.
Do makis contain raw fish?
No, makis do not have to contain raw fish. Some are made with raw salmon or tuna, while others use cooked shrimp, crab, egg, cucumber, or avocado. Ask about the filling when ordering, since recipes differ between restaurants.
How do you eat makis?
Eat makis with chopsticks or your fingers. If you use soy sauce, lightly touch the cut side to the sauce rather than soaking the rice. Wasabi is optional, and pickled ginger is usually eaten between different pieces to refresh your palate.
What is the difference between hosomaki and futomaki?
Hosomaki are slim rolls, usually made with one filling and wrapped in nori. Futomaki are wider rolls with several fillings. The main difference is their size and number of ingredients, though fillings and preparation can vary by restaurant.
How do you make makis at home?
Spread a thin layer of prepared sushi rice over nori, leaving a small edge clear, then add fillings in a line. Roll tightly using a bamboo mat, seal the edge, and slice with a sharp, slightly damp knife. Avoid overfilling, which makes rolling difficult.
How long do makis last in the fridge?
Makis are best eaten soon after preparation and should not sit at room temperature for long. Refrigerate leftovers in a sealed container and eat them as soon as possible, ideally the same day. For makis with raw fish, ordering only what you will eat is safest.
Are makis healthy?
Makis can be part of a balanced meal, especially when filled with fish or vegetables. Fried fillings, creamy sauces, and generous amounts of soy sauce can make a serving heavier or saltier, so simpler fillings and modest dipping are practical choices.
Can you eat makis while pregnant?
Yes, makis made with cooked fillings can be an option during pregnancy if they are freshly prepared and handled safely. Avoid raw-fish fillings and ask for cooked ingredients; proper refrigeration and clean preparation also matter.
Makis Vitamins & Minerals
Vitamins
B12
0.6µg · 25% DV
Vitamin K
14.4µg · 12% DV
B3
1.32mg · 8% DV
B5
0.36mg · 7% DV
Minerals
Sodium
384mg · 17% DV
Iodine
22µg · 15% DV
Selenium
7.2µg · 13% DV
Manganese
0.24mg · 10% DV
Potassium ⭐
84mg · 2% DV
Makis Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Makis
To burn the 168 calories in 6 piece (medium) (120 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 Makis?
Makis are Japanese sushi rolls made by wrapping sushi rice and fillings in nori, then cutting the roll into bite-sized pieces. Fillings vary, commonly including fish or vegetables, and the balance of rice and filling differs from one style to another.
They are served in Japan and around the world as part of a sushi meal, often with soy sauce, pickled ginger and wasabi. In restaurants or at home, you can enjoy them as a light meal or share several varieties. They are mainly a source of carbohydrates from the rice, with relatively little fat. For a lighter choice, opt for vegetable or simply filled rolls rather than fried versions, and pair them with a salad.
How Nutritious Is Makis?
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 Makis Processed?
NOVA 2
Minimally 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 Makis Contain Allergens?
Contains these allergens:
Which Diets Is Makis 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
Makis Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.48g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.