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Sushi roll Calories
Rice-and-nori sushi roll, typically with fish or vegetables
CALORIES
GI
POTASSIUM
FIBER
Sushi roll Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
27.9g
· 78%
Protein
6.1g
· 17%
Fat
0.8g
· 5%
Fiber
1.2g
Sushi roll Vitamins & Minerals
Vitamins
B12
0.4µg · 17% DV
B3
1.2mg · 8% DV
Biotin
2µg · 7% DV
B5
0.25mg · 5% DV
Minerals
Selenium
8.5µg · 15% DV
Sodium
310mg · 13% DV
Iodine
18µg · 12% DV
Phosphorus
72mg · 10% DV
Sushi roll Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Sushi roll 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 Sushi roll Contain Allergens?
Contains these allergens:
Which Diets Is Sushi roll 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
Sushi roll Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Sushi roll
Sushi roll — Frequently Asked Questions
How long does a sushi roll keep in the fridge?
Fresh sushi rolls are best eaten the same day they are made. If refrigerated, keep them tightly covered and avoid holding them longer than 24 hours, especially if they contain raw fish.
Can sushi rolls be frozen?
Usually not recommended. Freezing damages the texture of the rice, softens the nori, and can noticeably reduce the quality of fish or vegetable fillings after thawing.
Is a sushi roll better before or after a workout?
It often works better before exercise because the rice provides relatively easy-to-digest carbohydrate. After training, it may be a bit light on protein by itself, so pairing it with another protein source can make more sense.
What can you eat with a sushi roll to make it a more balanced meal?
Miso soup, edamame, seaweed salad, or a simple lean protein can round it out well. That helps the meal feel less rice-heavy and may improve satiety.
How is a sushi roll different from sashimi nutritionally and practically?
A sushi roll includes rice, so it is usually more filling and easier to treat as a full meal. Sashimi skips the rice, so it feels lighter and puts the fish itself more front and center.
Why do sushi rolls sometimes taste very salty?
The saltiness often comes more from soy sauce, marinated fillings, and added sauces than from the roll itself. Using less soy sauce and choosing simpler rolls can make a big difference.
Does “healthy” mean you can eat unlimited sushi rolls?
No. Sushi can seem light, but rice, sauces, and large portions can add up quickly, and a minimally processed food is not automatically unlimited-food.
Who should be more careful with sushi rolls?
People with fish allergy should be cautious, including with cross-contact. Pregnant people, older adults, and anyone with a weakened immune system should also be more careful with rolls containing raw fish because of food-safety risk.
Why are wasabi and pickled ginger served with sushi rolls?
Pickled ginger is mainly used as a palate cleanser between different pieces. Wasabi adds pungency and may have some antimicrobial effects in theory, but its main purpose is flavor.
Does rinsing or resting sushi rice change the result?
Yes. Rinsing removes excess surface starch for a cleaner texture, and proper resting helps the grains hold together better, which makes rolling easier and helps the pieces keep their shape.
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Nutrition data compiled from USDA FoodData Central and scientific sources.