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Sushi (Maki) Calories
Sushi maki: Rice, seaweed, and usually raw fish or vegetables rolled together.
CALORIES
GI
POTASSIUM
FIBER
Sushi (Maki) Nutrition Facts
Selected: 100 g
140
KCAL / 100G
Carbs
27.5g
· 80%
Protein
4.2g
· 12%
Fat
1.2g
· 8%
Fiber
1.1g
Sushi (Maki) Vitamins & Minerals
Vitamins
B12
0.5µg · 21% DV
B3
1.1mg · 7% DV
B1
0.07mg · 6% DV
Vitamin K
7µg · 6% DV
Minerals
Sodium
330mg · 14% DV
Iodine
18µg · 12% DV
Selenium
6µg · 11% DV
Phosphorus
55mg · 8% DV
Sushi (Maki) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Sushi (Maki) 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 Sushi (Maki) Contain Allergens?
Contains these allergens:
Which Diets Is Sushi (Maki) 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 (Maki) Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.3g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Sushi (Maki)
Sushi (Maki) — Frequently Asked Questions
How long does sushi (maki) keep in the fridge?
For best quality and food safety, it is best eaten the same day it is made. If it contains raw fish, storing it until the next day is generally not ideal even when chilled.
Can sushi (maki) be frozen?
It can be frozen, but the rice often turns hard and watery after thawing. Fresh sushi usually has much better texture and flavor.
Is sushi (maki) better before or after a workout?
Because it contains rice, it can work as a light pre-workout meal. Fish-filled rolls can also fit after training, but the protein content is not especially high, so it may not be enough on its own for recovery.
Does soy sauce make sushi (maki) unhealthy?
The main issue is usually sodium, since soy sauce can add a lot of salt quickly. Using a small amount or choosing a lower-sodium version is often a better approach.
Are wasabi and pickled ginger just for flavor?
They do add flavor, but they also help balance the eating experience. Pickled ginger cleanses the palate between bites, while wasabi adds heat; neither makes unsafe sushi safe to eat.
Why does sushi (maki) sometimes leave you hungry again quickly?
Many maki rolls are rice-heavy, while protein and fibre may be modest depending on the filling. Pairing it with edamame, soup, or another protein source can make the meal more filling.
Can sushi (maki) fit into a weight-loss diet?
Yes, but the choice of roll matters. Tempura, mayonnaise-based sauces, and large portions can make it much easier to overeat than with simpler rolls.
Who should be careful with sushi (maki)?
People who are pregnant, immunocompromised, or especially sensitive to foodborne illness should be cautious, particularly with raw fish versions. Anyone with a fish allergy should also avoid it unless the ingredients are clearly safe for them.
What goes well with sushi (maki) to make a more balanced meal?
Miso soup, seaweed salad, or edamame are common pairings that can round out the meal. They add variety and can help it feel more satisfying than sushi alone.
How is sushi (maki) different from sashimi?
Maki includes rice and is rolled with fillings, so it tends to feel more substantial and portable. Sashimi is sliced fish without rice, which makes it a simpler option for people who want less rice.
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Nutrition data compiled from USDA FoodData Central and scientific sources.