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Salmon sushi Calories
Salmon sushi: Rich in omega-3, high protein, low calorie Japanese cuisine favorite.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Salmon sushi (60 g) has 96 calories. That works out to 160 calories per 100 g. It contains 11.1 g of carbs, 6.3 g of protein, 2.7 g of fat and 0.4 g of fiber. Its 1.5 µg of B12 covers 63% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Salmon sushi Nutrition Facts
Selected: 2 piece (medium) · 60 g
96
KCAL / 60G
Carbs
11.1g
· 4% DV
Protein
6.3g
· 13% DV
Fat
2.7g
· 3% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 27% · Fat 26%
Salmon sushi nutrition facts table · 2 piece (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 96 kcal | |
| Total fat | 2.7 g | 3% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 132 mg | 6% |
| Total carbohydrate | 11.1 g | 4% |
| Fiber | 0.4 g | 1% |
| Protein | 6.3 g | 13% |
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 2 Pieces of Salmon sushi?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 60 g | 96 kcal |
| 1 piece (small) | 30 g | 48 kcal |
| 100 g | 100 g | 160 kcal |
| 1 serving (medium) | 100 g | 160 kcal |
| 4 piece (large) | 120 g | 192 kcal |
| 1 serving (large) | 150 g | 240 kcal |
| 6 piece (jumbo) | 180 g | 288 kcal |
| 8 piece (extra large) | 240 g | 384 kcal |
Calculated from 160 calories per 100 g.
Frequently Asked Questions About Salmon sushi
Is salmon sushi raw?
Often, yes: many kinds of salmon sushi use raw salmon, but cooked, smoked, or lightly seared versions are also sold. Ask how the salmon is prepared if the menu does not say, especially if you need to avoid raw fish.
Is salmon sushi healthy?
Salmon sushi provides protein and omega-3 fats from the salmon. The overall meal can change considerably with sweet sauces, mayonnaise, or a large amount of soy sauce, so choose simpler rolls or ask for sauces on the side.
What is salmon sushi made of?
Salmon sushi usually combines salmon with vinegared sushi rice, either wrapped in nori as a roll or served over a small mound of rice as nigiri. Some versions use cooked or smoked salmon instead of raw fish.
Can you eat salmon sushi while pregnant?
Avoid salmon sushi made with raw fish during pregnancy because raw seafood can carry harmful germs or parasites. Fully cooked salmon is a safer choice; follow your healthcare professional’s advice on seafood during pregnancy.
How long does salmon sushi last in the fridge?
Salmon sushi is best eaten soon after it is made. Refrigerate leftovers promptly in a covered container and aim to eat them the same day; do not keep sushi that has sat at room temperature for an extended time.
What is the difference between salmon sushi and salmon sashimi?
Salmon sushi commonly includes vinegared rice, while salmon sashimi is sliced salmon served without rice. Either may contain raw fish, so freshness and safe handling matter for both.
Can you make salmon sushi at home with regular salmon?
Do not assume ordinary salmon fillets are suitable to eat raw. For homemade raw salmon sushi, buy fish specifically sold as suitable for raw consumption from a reputable seller and keep it properly chilled; cooked salmon is an easier alternative.
Can you eat salmon sushi the next day?
You can eat salmon sushi the next day if it was refrigerated promptly and kept cold, but raw-fish sushi is best eaten fresh. Discard it if it smells off or was left out for a long time.
What is the difference between salmon maki and salmon nigiri?
Salmon maki is rice and salmon rolled in seaweed and cut into pieces. Salmon nigiri is a small portion of rice topped with a slice of salmon, usually without the seaweed wrapper.
What should you serve with salmon sushi?
Salmon sushi is commonly served with soy sauce, wasabi, and pickled ginger. Miso soup or a light salad also works well; serving soy sauce on the side lets you control how much you use.
Salmon sushi Vitamins & Minerals
Vitamins
B12
1.5µg · 63% DV
B3
2.1mg · 13% DV
B6
0.21mg · 12% DV
B5
0.42mg · 8% DV
Minerals
Selenium
11µg · 20% DV
Phosphorus
66mg · 9% DV
Iodine
11µg · 7% DV
Sodium
132mg · 6% DV
Potassium ⭐
72mg · 2% DV
Salmon sushi Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salmon sushi
To burn the 96 calories in 2 piece (medium) (60 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 Salmon sushi?
Salmon sushi pairs vinegared rice with salmon in a Japanese sushi style. It may be served as nigiri, with salmon laid over a small mound of rice, or as a maki roll wrapped in seaweed; the salmon can be raw or cooked depending on the preparation.
Across English-speaking countries, it is commonly ordered at sushi restaurants or bought ready-made, often with soy sauce, pickled ginger and wasabi. The rice provides most of the carbohydrate, while salmon contributes protein and omega-3 fats; a 100 g portion has 10.5 g of protein. For a more balanced meal, pair a modest serving with vegetables or a simple salad.
How Nutritious Is Salmon sushi?
Nutrient density
High
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 Salmon sushi 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 Salmon sushi Contain Allergens?
Contains these allergens:
Which Diets Is Salmon 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
Salmon sushi Fat Profile
SATURATED
0.48g
MONOUNSATURATED
1.02g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.