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Cooked Sushi Calories
Traditional Japanese dish made with cooked fish or seafood, served with rice and vegetables.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
6 piece (medium) of Cooked Sushi (150 g) has 210 calories. That works out to 140 calories per 100 g. It contains 34.5 g of carbs, 11.3 g of protein, 3.3 g of fat and 1.7 g of fiber. Its 1.8 µg of B12 covers 75% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Cooked Sushi Nutrition Facts
Selected: 6 piece (medium) · 150 g
210
KCAL / 150G
Carbs
34.5g
· 13% DV
Protein
11.3g
· 23% DV
Fat
3.3g
· 4% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 21% · Fat 14%
Cooked Sushi nutrition facts table · 6 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 210 kcal | |
| Total fat | 3.3 g | 4% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 495 mg | 22% |
| Total carbohydrate | 34.5 g | 13% |
| Fiber | 1.7 g | 6% |
| Protein | 11.3 g | 23% |
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 Cooked Sushi?
| Serving | Amount | Calories |
|---|---|---|
| 6 piece (medium) | 150 g | 210 kcal |
| 1 piece (small) | 25 g | 35 kcal |
| 2 piece (small) | 50 g | 70 kcal |
| 100 g | 100 g | 140 kcal |
| 4 piece (medium) | 100 g | 140 kcal |
| 1 serving (medium) | 120 g | 168 kcal |
| 1 pack (large) | 180 g | 252 kcal |
| 8 piece (large) | 200 g | 280 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Cooked Sushi
What is cooked sushi?
Cooked sushi is sushi made with cooked seafood or fish, usually paired with seasoned sushi rice and sometimes vegetables. “Cooked” describes the filling, not necessarily every ingredient, and the sushi may be served as a roll or another style.
Which sushi rolls are usually cooked?
Common cooked-sushi choices include eel rolls, rolls with cooked shrimp, and rolls made with cooked egg. Some restaurants also use cooked crab sticks or grilled fish. Ask about the filling, since roll names and recipes vary between restaurants.
Is cooked sushi safe during pregnancy?
Yes, sushi made with fully cooked seafood is generally a safer choice during pregnancy than sushi containing raw fish. Confirm that all seafood is cooked and the sushi has been kept properly chilled; ask your healthcare professional if you have individual concerns.
How long does cooked sushi last in the fridge?
Cooked sushi is best eaten the day it is made, but properly refrigerated leftovers can usually be eaten the next day. Chill it promptly in a covered container, and discard it if it has spent a long time at room temperature.
Can cooked sushi be reheated?
Yes, you can warm cooked sushi, but reheating often makes the rice dry or rubbery and can soften the seaweed. Remove any cold toppings or sauces first, heat it gently, and eat it promptly rather than reheating it more than once.
Is shrimp tempura sushi cooked?
Yes, shrimp tempura sushi is made with shrimp that is battered and deep-fried before it is rolled with sushi rice. The shrimp is cooked, though other fillings or toppings may not be; check with the restaurant if you need every ingredient cooked.
What is the difference between cooked sushi and sashimi?
Cooked sushi includes seasoned sushi rice and a cooked filling, often with vegetables. Sashimi is sliced seafood served without sushi rice, and it is commonly raw. They are different dishes, even when both feature the same type of seafood.
Can you freeze cooked sushi?
You can freeze cooked sushi, but freezing and thawing usually damage the rice’s texture and can make the roll fall apart. For better quality, eat it fresh or refrigerated soon after preparation, and thaw frozen sushi in the refrigerator.
Does cooked sushi always contain cooked fish?
No. Cooked sushi may use shrimp, eel, cooked egg, or other fillings instead of fish, and some rolls combine cooked seafood with uncooked vegetables. Check the ingredients rather than assuming that every item in a cooked-sushi roll has been cooked.
What sauces are served with cooked sushi?
Soy sauce is a common dip for cooked sushi, while eel rolls may come with a sweet, glossy sauce. Pickled ginger and wasabi are often served on the side. Use a light dip so the rice does not break apart.
Cooked Sushi Vitamins & Minerals
Vitamins
B12
1.8µg · 75% DV
B5
0.6mg · 12% DV
B3
1.65mg · 10% DV
B6
0.17mg · 10% DV
Minerals
Selenium
14µg · 25% DV
Sodium
495mg · 22% DV
Iodine
24µg · 16% DV
Phosphorus
93mg · 13% DV
Potassium ⭐
165mg · 5% DV
Cooked Sushi Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cooked Sushi
To burn the 210 calories in 6 piece (medium) (150 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 Cooked Sushi?
Cooked sushi is a Japanese-style sushi made with cooked fish or seafood, often combined with seasoned rice and vegetables. It comes in different forms, including rolls and hand-shaped pieces, with fillings and toppings varying by recipe. Unlike sushi made with raw fish, its seafood is cooked before serving.
In Japan and at sushi restaurants around the world, it is commonly eaten as a meal or shared selection, with soy sauce, pickled ginger and wasabi on the side. The rice provides most of its carbohydrates, while the seafood contributes protein; a 100 g serving has 7.5 g of protein. For a lighter meal, pair it with a vegetable salad and go easy on extra sauces.
How Nutritious Is Cooked 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 Cooked 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 Cooked Sushi Contain Allergens?
Contains these allergens:
Which Diets Is Cooked 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
Cooked Sushi Fat Profile
SATURATED
0.6g
MONOUNSATURATED
1.05g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.