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Sushi Calories
Popular Japanese dish, typically made with rice, fish, and vegetables
CALORIES
GI
POTASSIUM
FIBER
Sushi Nutrition Facts
Selected: 100 g
130
KCAL / 100G
Carbs
28g
· 87%
Protein
3g
· 9%
Fat
0.5g
· 4%
Fiber
0.6g
Sushi Vitamins & Minerals
Vitamins
B12
0.2µg · 8% DV
B1
0.03mg · 3% DV
B3
0.5mg · 3% DV
B2
0.02mg · 2% DV
Minerals
Selenium
7µg · 13% DV
Sodium
210mg · 9% DV
Iodine
8µg · 5% DV
Phosphorus
30mg · 4% DV
Sushi Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Sushi 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 Contain Allergens?
Contains these allergens:
Which Diets Is 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
Sushi Fat Profile
SATURATED
0.1g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 0.6:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Sushi
Sushi — Frequently Asked Questions
How long does sushi keep in the refrigerator?
Sushi containing raw fish is best eaten on the day it is purchased or made. If kept chilled, eat it within 24 hours, and discard sushi left at room temperature for more than two hours.
Can sushi be frozen?
Freezing prepared sushi is not recommended because the rice can become hard or watery after thawing and fish texture deteriorates. Sushi is best enjoyed freshly made.
Why does sushi sometimes taste sweet and sour?
Sushi rice is traditionally seasoned with rice vinegar, sugar, and salt. That is why nigiri and many rolls naturally have a mild sweet-tangy flavor.
What drinks pair well with sushi?
Water, unsweetened green tea, and plain sparkling water pair well because they do not overpower sushi's delicate savory flavors. Sugary drinks and heavy alcohol can add substantially to the overall energy intake of the meal.
Do you need to use soy sauce with sushi?
No. Soy sauce is optional and can mask the flavor of the fish; if using it, lightly dip the fish side rather than soaking the rice, which can make the piece fall apart and add a lot of salt.
Does wasabi kill germs in raw sushi?
No, wasabi does not reliably eliminate harmful microbes or parasites in raw fish. Safe sourcing, proper fish handling, and an unbroken cold chain are what make raw sushi safer.
Is sushi better before or after a workout?
A light sushi meal with rice can work a few hours before exercise as a source of readily available carbohydrate. After training, fish-based sushi can provide protein alongside carbohydrate, while fried or very rich rolls may feel heavier.
Is it okay to eat sushi at night?
Eating sushi at night is not inherently a problem, but large portions, fried rolls, and salty sauces may worsen thirst or reflux for some people. Simpler options in a moderate portion are usually more comfortable late in the day.
What is the main difference between sushi and sashimi?
Sushi is a dish built around seasoned rice and may include fish, seafood, vegetables, or other fillings. Sashimi is thinly sliced raw fish or seafood served without rice.
Who should be especially careful with raw-fish sushi?
Pregnant people, young children, older adults, and people with weakened immune systems should avoid sushi containing raw or undercooked fish. Fully cooked seafood or vegetable-based sushi is the safer choice for these groups.
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Nutrition data compiled from USDA FoodData Central and scientific sources.