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50-100 kcal per piece
A typical roll serving is 8 pieces weighing 190-300 g in total. Most rolls have 160-210 kcal per 100 g; baked and tempura rolls 190-280.
Per piece that means:
- small cucumber roll (maki): about 20 kcal;
- California: 40-50 kcal;
- Philadelphia (salmon and cream cheese): 50-75 kcal;
- baked roll: 55-100 kcal;
- tempura roll: 50-80 kcal.
A Philadelphia serving is 400-610 kcal, about the same as a plate of pasta.
Table: calories in rolls at sushi chains
The figures come from chain menus published in our catalog: Sushi Wok, Tanuki and Yobidoyobi, all popular in Russia. Chains give calories per whole serving; we divided by 8 for one piece.
| Roll | Chain | Serving weight | kcal per serving | kcal per piece |
|---|---|---|---|---|
| Mini cucumber roll | Sushi Wok | 102 g | 132 | 22 (6 pcs) |
| Mini salmon roll | Sushi Wok | 102 g | 186 | 31 (6 pcs) |
| California | Sushi Wok | 207 g | 328 | 41 |
| California | Tanuki | 190 g | 382 | 48 |
| California | Yobidoyobi | 215 g | 376 | 47 |
| Philadelphia light | Tanuki | 190 g | 395 | 49 |
| Philadelphia | Tanuki | 245 g | 488 | 61 |
| Philadelphia | Yobidoyobi, with cucumber | 295 g | 609 | 76 |
| Philadelphia | Sushi Wok | 302 g | 614 | 77 |
| Shrimp tempura roll | Yobidoyobi | 185 g | 380 | 48 |
| Philadelphia tempura roll | Sushi Wok | 284 g | 632 | 79 |
| Baked salmon teriyaki | Sushi Wok | 217 g | 418 | 52 |
| Baked salmon | Yobidoyobi | 200 g | 484 | 61 |
| Baked crab | Yobidoyobi | 245 g | 540 | 68 |
| Baked "Honey shrimp" | Sushi Wok | 281 g | 786 | 98 |
The same Philadelphia differs by 120 kcal between chains: serving weight, the thickness of the cream cheese layer and the amount of salmon decide it. The home version in our catalog is the Philadelphia roll: 175 kcal per 100 g, 8 pieces of 30 g come to about 420 kcal.
Why baked rolls are so caloric
A baked roll is an ordinary roll with a "cap" of mayonnaise-and-cheese sauce, and that cap adds 30-50 g of fat per serving and 270-450 kcal with it. That's why the heaviest items on a menu are almost always the baked ones, and "Honey shrimp" carries 56 g of fat per serving, more than two portions of fries. Tempura rolls get their calories from batter and frying oil, while "light" versions simply have less cream cheese. If you want no surprises, go for classic maki and rolls with fish and vegetables and no sauce on top.
Soy sauce adds almost nothing, 8-10 kcal a tablespoon, though about 2.5 g of salt as well, and the same goes for ginger and wasabi. Mayo-based spicy sauce is another story at 60-70 kcal a spoonful, and people often order a double portion.
How many calories in a sushi set
Sets are easiest to estimate by weight: multiply the weight of the set by two for the approximate calories, or by about 1.8 for sets of classic rolls and 2.3-2.5 for sets with baked rolls:
| Set | Weight | Approx. kcal |
|---|---|---|
| Set for one, 3 rolls | 600-700 g | 1,100-1,500 |
| Set for a group, 1 kg | 1,000 g | 1,800-2,300 |
| Large set with baked rolls, 1.5 kg | 1,500 g | 3,200-3,800 |
A 1 kg set for two is 900-1,150 kcal per person, almost half of a daily target on a deficit.
A "roll" at a burger chain is something else
If you were looking for a roll from a fast-food chain, that is a wrap, not sushi. Figures from chain menus:
| Roll | Chain | Weight | kcal |
|---|---|---|---|
| Caesar Roll | Vkusno i Tochka | 195 g | 429 |
| Caesar Roll with strips | Burger King | 183 g | 430 |
| Shrimp Roll | Burger King | 148 g | 400 |
| I-Roll | Rostics | 98 g | 228 |
| Chef Roll | Rostics | 184 g | 425 |
Catalog pages: Vkusno i Tochka, Burger King, Rostics.
Rolls while losing weight
Rolls fit into a deficit if you remember three things. First, an 8-piece serving is 300-600 kcal, not a "light snack". Second, the rice in rolls is sweetened and seasoned with vinegar, while protein per serving is usually 10-25 g, less than it seems. Third, the calories hide mostly in cream cheese, sauces and batter.
A handy plan for a sushi evening: one serving of a classic roll with fish, miso soup and a seaweed salad. That is 500-650 kcal, a normal dinner.
How to log rolls
The easiest way is to photograph the rolls before eating: MyFoodMate AI recognises the type and counts by pieces. If you ordered from a chain, you can find its menu in the restaurant catalog with official figures per serving. And if you did not finish, just write how many pieces were left.
We check blog materials against current WHO recommendations.
