6 piece (medium) of Sushi Roll (120 g) has 168 calories. That works out to 140 calories per 100 g. It contains 32.4 g of carbs, 5.4 g of protein, 1.8 g of fat and 1.4 g of fiber. Its 0.4 µg of B12 covers 15% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Sushi Roll?

A Sushi Roll is a Japanese preparation in which seasoned rice and fillings are wrapped in nori, the dark seaweed sheet, then cut into bite-sized pieces. Fillings vary and may include fish, vegetables or avocado. In Japan, rolls are often part of a broader sushi meal; around the world, they’re commonly ordered in sets and served with soy sauce, pickled ginger and wasabi. The rice makes a roll mainly a source of carbohydrates, while fish-filled versions contribute more protein. For a lighter choice, look for vegetable or simply filled rolls rather than fried pieces or versions with generous creamy sauces.

Sushi Roll Nutrition Facts

Selected: 100 g

140

KCAL / 100G

Carbs

27g

· 10% DV

Protein

4.5g

· 9% DV

Fat

1.5g

· 2% DV

Fiber

1.2g

· 4% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 77% · Protein 13% · Fat 10%

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Sushi Roll Vitamins & Minerals

Vitamins

B12

0.3µg · 13% DV

1.1mg · 7% DV

0.3mg · 6% DV

Biotin

1.5µg · 5% DV

Minerals

Selenium

6µg · 11% DV

Sodium

250mg · 11% DV

Phosphorus

40mg · 6% DV

Potassium ⭐

55mg · 2% DV

Manganese

0mg · 0% DV

How Nutritious Is Sushi Roll?

Nutrient density

Medium

40/ 100

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

39/ 100

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.

Sushi Roll Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Sushi Roll

To burn the 140 calories in 100 g:

🚶

35min

Walking (5 km/h)

🏃

14min

Running (8 km/h)

🚴

19min

Cycling

🏊

16min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Sushi Roll 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 Roll Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy yes

Sesame free

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

0.3g

MONOUNSATURATED

0.4g

POLYUNSATURATED

0.2g

⚖️

Omega 6:3 ratio 0.5:1

Below the ideal 4:1 — a good omega balance.

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Frequently Asked Questions About Sushi Roll

What is a Sushi Roll made of?

A Sushi Roll is usually made with seasoned sushi rice, a sheet of nori, and a filling such as fish, seafood, egg, or vegetables. Some rolls are wrapped with rice on the outside, and ingredients vary by style.

What is the difference between a Sushi Roll and sashimi?

A Sushi Roll contains rice and fillings wrapped in nori or another outer layer, while sashimi is sliced raw fish or seafood served without rice. Sashimi is not a type of roll.

What is in a California Sushi Roll?

A California Sushi Roll usually contains imitation crab, avocado, and cucumber, with rice on the outside and nori inside. It is commonly made without raw fish, though recipes and restaurant versions can vary.

Why does Sushi Roll rice taste slightly sour?

Sushi Roll rice tastes slightly tangy because it is traditionally seasoned with rice vinegar, sugar, and salt after cooking. The seasoning gives the rice its characteristic flavor; plain steamed rice is not a typical substitute.

Should you dip a Sushi Roll in soy sauce?

Yes, you can dip a Sushi Roll in soy sauce, but use a light touch so it does not overpower the filling or make the rice soggy. If possible, dip the fish or vegetable side rather than the rice.

How do you keep a Sushi Roll from falling apart?

To keep a Sushi Roll intact, spread the rice in an even layer, avoid overfilling, and roll it firmly with a bamboo mat. Slice with a sharp, slightly damp knife, wiping the blade between cuts if rice sticks.

Can you make a Sushi Roll without a bamboo mat?

Yes, you can make a Sushi Roll without a bamboo mat. Place the nori and fillings on parchment or plastic wrap, then use it to guide a firm, even roll; take care not to trap the wrap inside.

Can you freeze a Sushi Roll?

Freezing a Sushi Roll is not recommended because thawed rice often turns dry or mushy and vegetables lose their texture. Make only what you plan to eat, and refrigerate leftovers promptly rather than freezing them.

Is a Sushi Roll healthy?

A Sushi Roll can be part of a balanced meal, especially when it contains vegetables and cooked or fresh fish. Creamy sauces, fried fillings, and generous amounts of soy sauce can make a roll richer or saltier.

Can you eat a Sushi Roll during pregnancy?

Cooked-fish or vegetable Sushi Rolls are generally a safer choice during pregnancy than rolls with raw fish, which can carry foodborne pathogens. Ask your healthcare professional about suitable fish choices and any pregnancy-specific dietary restrictions.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026