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Roll Sushi (Cooked) Calories
Popular Japanese cuisine, made with cooked seafood and vegetables.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
6 piece (medium) of Roll Sushi (Cooked) (120 g) has 180 calories. That works out to 150 calories per 100 g. It contains 30 g of carbs, 7.8 g of protein, 3 g of fat and 1.4 g of fiber. Its 0.8 µg of B12 covers 35% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Roll Sushi (Cooked) Nutrition Facts
Selected: 6 piece (medium) · 120 g
180
KCAL / 120G
Carbs
30g
· 11% DV
Protein
7.8g
· 16% DV
Fat
3g
· 4% 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 67% · Protein 18% · Fat 15%
Roll Sushi (Cooked) nutrition facts table · 6 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 180 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 372 mg | 16% |
| Total carbohydrate | 30 g | 11% |
| Fiber | 1.4 g | 5% |
| Protein | 7.8 g | 16% |
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 Roll Sushi (Cooked)?
| Serving | Amount | Calories |
|---|---|---|
| 6 piece (medium) | 120 g | 180 kcal |
| 1 piece (mini) | 20 g | 30 kcal |
| 4 piece (small) | 80 g | 120 kcal |
| 100 g | 100 g | 150 kcal |
| 1 serving (medium) | 100 g | 150 kcal |
| 8 piece (large) | 160 g | 240 kcal |
| 1 pack (jumbo) | 200 g | 300 kcal |
| 2 serving (large) | 200 g | 300 kcal |
| 12 piece (extra large) | 240 g | 360 kcal |
Calculated from 150 calories per 100 g.
Frequently Asked Questions About Roll Sushi (Cooked)
What is in cooked sushi rolls?
Cooked sushi rolls usually contain seasoned sushi rice, nori, cooked seafood and vegetables. Common fillings include shrimp, cooked salmon or imitation crab with cucumber or avocado; recipes vary by restaurant and style.
Are cooked sushi rolls safe during pregnancy?
Yes, cooked sushi rolls can be a suitable choice during pregnancy if the seafood is thoroughly cooked and the roll is freshly prepared and properly handled. Avoid rolls containing raw seafood, and take care with rice that has been left unrefrigerated.
How are cooked sushi rolls different from raw sushi rolls?
The main difference is that cooked sushi rolls use cooked seafood, while raw rolls may contain uncooked fish. That changes the texture and flavor, and cooked fillings are a practical option for people who prefer not to eat raw seafood.
How do you make cooked sushi rolls at home?
Cooked sushi rolls are made by spreading seasoned sushi rice over nori, adding cooked seafood and vegetables, then rolling everything tightly with a bamboo mat. Slice the roll with a sharp, damp knife so the rice is less likely to stick.
What are the most popular types of cooked sushi rolls?
Popular cooked sushi rolls include shrimp tempura rolls, rolls with cooked salmon, and rolls made with imitation crab. Cucumber, avocado and cream cheese are common additions, though names and ingredients can differ between sushi restaurants.
How long do cooked sushi rolls last in the fridge?
Cooked sushi rolls are best eaten the day they are made. If you need to keep leftovers, refrigerate them promptly in a covered container and eat them soon; rice and seafood should not be left at room temperature for an extended period.
Can you freeze cooked sushi rolls?
Yes, cooked sushi rolls can be frozen, but the rice may turn dry or mushy and the vegetables can lose their texture after thawing. Wrap them airtight, thaw in the refrigerator, and do not refreeze them.
What should you eat with cooked sushi rolls?
Cooked sushi rolls are commonly served with pickled ginger, wasabi and soy sauce. Miso soup or a simple salad also makes a good side; use dipping sauces sparingly so they do not overwhelm the roll’s flavor.
Are cooked sushi rolls healthy?
Cooked sushi rolls can be part of a balanced meal, especially when they include seafood and vegetables. Their overall nutritional value changes with the filling and sauces, so a vegetable-rich roll with modest sauce is a practical choice.
Are cooked sushi rolls good for weight loss?
Cooked sushi rolls can fit into a weight-loss eating plan, but they do not cause weight loss on their own. Tempura, cream cheese and rich sauces can make a roll more filling and energy-dense, so choose simpler fillings if that suits your goals.
Roll Sushi (Cooked) Vitamins & Minerals
Vitamins
B12
0.84µg · 35% DV
B3
1.44mg · 9% DV
B6
0.14mg · 8% DV
B2
0.11mg · 8% DV
Minerals
Sodium
372mg · 16% DV
Selenium
8.4µg · 15% DV
Iodine
22µg · 15% DV
Phosphorus
54mg · 8% DV
Potassium ⭐
78mg · 2% DV
Roll Sushi (Cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Roll Sushi (Cooked)
To burn the 180 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 Roll Sushi (Cooked)?
Cooked roll sushi is a Japanese-style sushi roll filled with cooked seafood and vegetables, wrapped in seasoned sushi rice and usually nori, then cut into bite-sized pieces. Fillings and combinations vary, but the cooked seafood gives it a different appeal from rolls made with raw fish.
It is commonly served with soy sauce, pickled ginger and wasabi, either as a shared starter or as part of a meal. In sushi restaurants around the world, it pairs well with a simple salad or miso soup. Rice makes it relatively carbohydrate-forward, while a 100 g portion provides 6.5 g of protein. For a lighter meal, enjoy a moderate portion and go easy on the dipping sauce.
How Nutritious Is Roll Sushi (Cooked)?
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 Roll Sushi (Cooked) 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 Roll Sushi (Cooked) Contain Allergens?
Contains these allergens:
Which Diets Is Roll Sushi (Cooked) 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
Roll Sushi (Cooked) Fat Profile
SATURATED
0.72g
MONOUNSATURATED
1.08g
POLYUNSATURATED
0.84g
Omega 6:3 ratio 0.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.