Sushi rice plays a major role in the calorie content of sushi, yet it is often overlooked compared to fish or sauces. Because sushi rice is seasoned with vinegar, sugar, and salt, its calorie count is slightly higher than plain white rice and can vary by portion size and preparation method. In this guide, we break down sushi rice calories per cup, per roll, and per piece, explain its nutrition facts, and show how sushi rice contributes to the total calories of a sushi meal.
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How Many Calories Are in Sushi Rice?
Sushi rice is higher in calories than plain white rice mainly because of added sugar in the seasoning. Calorie content varies by portion size and how heavily the rice is seasoned.
Sushi rice calories per serving
A typical serving of sushi rice contains approximately 150–180 calories. A serving is often defined as about 1 cup of cooked sushi rice or the amount used in a small sushi meal.
Sushi rice calories per cup
One cup of cooked sushi rice contains about 180–200 calories. This includes calories from the rice itself plus a small amount from sugar used in the vinegar seasoning.
Sushi rice calories per tablespoon
One tablespoon of cooked sushi rice contains roughly 10–12 calories. This measurement is useful for estimating calories in individual sushi pieces.
Sushi rice calories per 100g
Sushi rice provides approximately 130–150 calories per 100 grams, depending on sugar content and moisture level.
Sushi Rice Nutrition Facts
Sushi rice is primarily a carbohydrate-based food, with minimal fat and modest protein.
Sushi rice calories, carbs, protein, and fat
Per 1 cup of cooked sushi rice, typical values are:
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Calories: 180–200 kcal
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Carbohydrates: 40–45 g
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Protein: 3–4 g
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Fat: <1 g
Exact values vary slightly by recipe.
Carbohydrates in sushi rice
Carbohydrates make up the majority of sushi rice’s calories. Sushi rice is considered high in refined carbs, as it is made from white short-grain rice.
Sugar content in sushi rice
Sushi rice contains added sugar from seasoning. On average, sushi rice contains 2–4 g of sugar per cup, depending on the amount of sugar used in the vinegar mixture.
Protein in sushi rice
Sushi rice contains a small amount of protein, typically 3–4 g per cup. It is not a significant protein source.
Fat content in sushi rice
Sushi rice is very low in fat, usually containing less than 1 g per serving. No fats are traditionally added during preparation.
Fiber in sushi rice
Sushi rice is low in fiber, generally providing less than 1 g per cup, since it is made from refined white rice.
Sodium in sushi rice
Sodium comes from the salt added during seasoning. Sushi rice typically contains 200–400 mg of sodium per cup, depending on the recipe.
Sushi Rice Calories by Portion Size
Understanding portion sizes helps estimate how much sushi rice contributes to total sushi meal calories.
1 tablespoon sushi rice calories
One tablespoon of sushi rice contains about 10–12 calories.
1/4 cup sushi rice calories
A quarter cup of sushi rice provides roughly 45–50 calories.
1/2 cup sushi rice calories
Half a cup of sushi rice contains approximately 90–100 calories.
1 cup sushi rice calories
One cup of sushi rice contains about 180–200 calories, making it the most common reference portion.
Sushi rice calories per sushi roll
A standard sushi roll typically contains 120–180 calories from rice alone, depending on roll size and rice thickness.
Sushi rice calories per piece of sushi
One piece of sushi usually contains 15–25 calories from rice, with total calories increasing once fish, vegetables, or sauces are added.
Sushi Rice Calories Calculator Section
This section provides practical estimation frameworks to calculate sushi rice calories using realistic portion ranges. Results vary by recipe and roll size, so values are given as conservative ranges, not exact figures.
Sushi rice calories calculator by portion
Use the portion you actually consume and multiply by the typical calorie range for cooked sushi rice:
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1 tablespoon: ~10–12 calories
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1/4 cup: ~45–50 calories
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1/2 cup: ~90–100 calories
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1 cup: ~180–200 calories
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100 g: ~130–150 calories
How to use:
Estimate the volume of rice on your plate (or per roll), then apply the matching range above.
Sushi rice calories per roll calculator
Sushi rolls vary mainly by rice thickness and roll diameter. Use these common scenarios:
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Thin rice layer (standard maki): ~120–140 calories from rice
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Average rice layer: ~140–160 calories from rice
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Rice-heavy or oversized roll: ~160–180+ calories from rice
How to use:
If the roll looks compact with a thin rice layer, use the lower end. If it’s thick or oversized, use the higher end.
How many calories does sushi rice add to a sushi meal?
Rice often accounts for a large share of total sushi calories:
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Single roll meal: ~120–180 calories from rice
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Two-roll meal: ~240–360 calories from rice
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Roll + nigiri combo: ~150–250 calories from rice
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Chirashi bowl: ~200–300+ calories from rice
Key takeaway:
Rice alone can contribute 30–60% of total sushi calories, depending on portions and sauces. Controlling rice portions is one of the most effective ways to manage total calorie intake in sushi meals.
FAQs About Calories in Sushi Rice
How many calories are in sushi rice?
Sushi rice contains about 130–150 calories per 100 g, depending on seasoning.
How many calories are in a cup of sushi rice?
One cup of sushi rice has approximately 180–200 calories.
How many calories are in sushi rice per roll?
Sushi rice contributes roughly 120–180 calories per roll, depending on rice thickness.
Is sushi rice higher in calories than white rice?
Yes, sushi rice is slightly higher in calories due to added sugar in the seasoning.
Does sushi rice have sugar?
Yes, sushi rice contains added sugar from the vinegar mixture.
Is sushi rice fattening?
Sushi rice is not inherently fattening, but large portions can increase calorie intake.
Is sushi rice bad for weight loss?
Sushi rice can fit into weight loss if portions are controlled.
How much sushi rice should you eat?
A moderate portion is 1/2 to 1 cup per meal, depending on calorie needs.
Is brown rice sushi lower in calories?
Brown rice sushi has similar calories, but slightly more fiber.
Why does sushi rice have more calories than plain rice?
Sushi rice has more calories because of added sugar in the seasoning.
Conclusion
Sushi rice is a carbohydrate-rich, low-fat food that typically contains 180–200 calories per cup and 120–180 calories per roll. While it is not inherently unhealthy, sushi rice can contribute a significant portion of total sushi calories, especially in rice-heavy rolls. By understanding portion sizes and the impact of added sugar, you can enjoy sushi rice in moderation while keeping overall calorie intake in check. Portion control remains the key factor when including sushi rice in a balanced diet.
