Niyama: menu calories
Niyama rolls are denser than at many chains: a regular roll gives 472-590 kcal, a warm one up to 765. But the menu also has grilled dorado: 284 kcal, almost 54 g of protein and the best score on the menu. Here are calories and macros per serving for 46 items as published by the chain.
Menu items
46 itemsTap the Kcal or Score heading to sort the menu. On a phone, tap an item to see all its numbers.
| Item | ||
|---|---|---|
 | 570 | 40 |
 | 499 | 37 |
 | 515 | 38 |
 | 472 | 39 |
 | 500 | 40 |
 | 496 | 39 |
 | 590 | 35 |
 | 581 | 42 |
 | 709 | 23 |
 | 321 | 36 |
 | 252 | 29 |
 | 343 | 30 |
 | 706 | 21 |
 | 765 | 20 |
 | 617 | 24 |
 | 95 | - |
 | 90 | - |
 | 126 | - |
 | 402 | 71 |
 | 206 | - |
 | 988 | 66 |
 | 944 | 65 |
 | 424 | 52 |
 | 229 | - |
 | 254 | 65 |
 | 209 | - |
 | 263 | 64 |
 | 476 | 23 |
 | 564 | 57 |
 | 657 | 53 |
 | 780 | 47 |
 | 659 | 48 |
 | 441 | 42 |
 | 541 | 51 |
 | 1,135 | 47 |
 | 994 | 34 |
 | 242 | - |
 | 284 | 80 |
 | 119 | - |
 | 131 | - |
 | 1,519 | 30 |
 | 1,714 | 29 |
 | 702 | 0 |
 | 446 | 3 |
 | 136 | - |
 | 231 | - |
FoodMate Score for menu items is our estimate based on a typical recipe: chains only publish macros. As in the app, items under 250 kcal are not scored. How the FoodMate Score works
Source: macros and serving weights in the menu on niyama.ru; checked in September 2026; photos from the same site.
What to order if you are losing weight
The best dish on the menu is grilled dorado: 284 kcal, 53.9 g of protein and a FoodMate Score of 80. The grilled trout steak gives 32 g of protein for 242 kcal, the grilled squid fillet 20.6 g for 119 kcal. Grilled vegetables (131 kcal) go well with the fish.
The lightest soups are miso (126 kcal) and suimono with shrimp and trout (206 kcal and 15 g of protein). Tom yum is more filling at 402 kcal, but scores 71. A single salmon nigiri is 95 kcal, eel 90. The lightest maki is cucumber, 252 kcal.
Where the calories hide
The most caloric items are the pizzas: a whole Margherita gives 1519 kcal, Pepperoni 1714. The Singapore wok is 1135 kcal, spaghetti carbonara 994, the ramen bowls 944-988 kcal each.
Niyama rolls are heavier than they look: regular ones give 472-590 kcal, warm ones 617-765 (Unagi fry is the heaviest). The aburi salmon roll is 709 kcal. Among desserts the passion fruit cheesecake has the most calories, 702 kcal.
Where to get more protein
Chicken katsu ramen (60.9 g, but 988 kcal) and grilled dorado (53.9 g for 284 kcal) have the most protein, the second with the best ratio on the menu. Cheese ramen gives 46 g, the Singapore wok 40.6 g. Among rolls the Sake lux has the most protein, 27.1 g.
Lunch under 600 kcal
- Miso soup and grilled dorado: 410 kcal and 63.1 g of protein.
- Suimono and grilled trout steak: 448 kcal and 47 g of protein.
- Miso soup and a California roll: 598 kcal and 28.1 g of protein.
About the FoodMate Score
Grilled dorado gets the best score on the menu, 80. Next come tom yum at 71, ramen 65-66, smashed cucumbers with beef 65, chuka salad 64, tonkatsu 57. Wok and chahan get 42-53, carbonara 34. Regular rolls score 35-42, maki 29-36, warm rolls and aburi 20-24, pizza 29-30, desserts 0-3. Nigiri, miso, suimono, the Nicoise and green salads, grilled fish and squid, mors and raf are not scored, since the app does not score anything under 250 kcal.
More on how the score works: What is the FoodMate Score?
FAQ
How many calories are in a Niyama Philadelphia roll?
570 kcal per 210 g: 23.4 g of protein, 19.7 g of fat and 74.3 g of carbs. The Philadelphia light is 499 kcal.
How many calories are in a Niyama California roll?
472 kcal per 185 g, with salmon 500 kcal.
How many calories are in the miso soup?
126 kcal per 300 g serving, with 9.2 g of protein.
How many calories are in Niyama ramen?
Chicken katsu ramen is 988 kcal per 450 g, cheese ramen with shrimp and bacon 944 kcal.