Avocado roll calories come to 167 for one 180 g roll and 93 per 100 g, with 28 in a single piece. That makes it one of the lighter sushi orders. What matters more is sodium: one roll carries 650 mg, 28% of the daily value, before any soy sauce touches it.
167kcal
1 roll · 180 g, sushi, ready to eat
8%protein
3.2 gProtein
32 gCarbs
2.6 gFat
How to burn off 167 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Sushi, ready to eat · per 180 g
Calories
167 kcal
Protein
3.2 g
Carbohydrate
32 g
Fat
2.6 g
Saturated fat
0.4 g
Cholesterol
0 mg
Sodium
650 mg
Potassium
128 mg
Iron
0.3 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Avocado roll: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 roll (180 g)
167
3.2 g
31.8 g
2.6 g
650 mg
8%
1 piece (30 g)
28
0.5 g
5.3 g
0.4 g
108 mg
1%
100 g
93
1.8 g
17.7 g
1.5 g
361 mg
5%
3 × 1 roll (180 g)
502
9.7 g
1,949 mg
5 × 1 roll (180 g)
837
16.2 g
3,249 mg
One roll is light, a sushi dinner is not
A single avocado roll of 180 g lands at 167 calories, about 8% of a 2,000-calorie day. Each piece is roughly 30 g and 28 calories, so you can count bites with little effort. On its own, that is a snack-sized number.
The catch is that few people stop at one roll. Two rolls (360 g) reach 335 calories, three rolls (540 g) reach 502, and five rolls (900 g) climb to 837. The calories stay modest per gram, but the plate fills up fast because the rolls are mostly rice and go down easily.
Protein barely moves as you add rolls. Even five of them supply only 16.2 g. If you order avocado rolls as the whole meal, expect a large calorie total with little protein to show for it. Logging the plate as you eat helps, and BodyPal can log it from a photo of your tray.
Rice supplies nearly four fifths of the calories
The calorie split is lopsided: 78% from carbs, 15% from fat and 8% from protein. Per 100 g you get 17.7 g of carbs, 1.5 g of fat and 1.8 g of protein. The avocado adds flavor and a little fat, but the seasoned sushi rice does the heavy lifting.
Per roll that works out to 31.8 g of carbs, 2.6 g of fat and 3.2 g of protein. Saturated fat is minimal at 0.2 g per 100 g, and cholesterol is 0. Sugar stays low too, at 2.2 g per roll, and fiber reaches 2.5 g.
So the avocado roll is a carb food with a small fat accent, not a fatty one. If you picture avocado as calorie-dense, this roll will surprise you. The thin strip inside is too small to push the numbers much, which is why the roll sits at just 93 calories per 100 g.
Sodium is the row to watch
Per 100 g the roll holds 361 mg of sodium, and a full roll carries 650 mg. That is 28% of the daily value against only 8% of daily calories, so salt runs well ahead of energy. Most of it comes from the seasoned rice and the nori, before any dipping.
Stack rolls and the sodium stacks with them. Two rolls bring 1,300 mg, three bring 1,949 mg, and five reach 3,249 mg, more than a full day's daily value on the rolls alone. Soy sauce then adds more on top, and those numbers are not in the table.
If you watch sodium, the roll count matters more than the calorie count here. Dip lightly, or skip the soy sauce on some pieces. Pairing one or two rolls with lower-sodium sides keeps the total in check.
Pair it with protein to make a meal
At 3.2 g of protein per roll, an avocado roll works better as part of a meal than as the meal itself. Adding a fish roll or a side with real protein balances the plate. The salmon roll, for example, has 6.9 g of protein per 100 g against 1.8 g here.
Plain sides like edamame or a simple salad add volume without much sodium, while miso soup and dipping sauces push salt higher. If you want sushi that stays light, one avocado roll plus a protein-rich roll is a sensible order. Brands sold in stores, such as Yummi Sushi Avocado Roll or Sushic Avocado Roll Hosomaki, can differ from the USDA values used on this page, so check the label on packaged trays.
How does avocado roll compare?
Here is how the avocado roll stacks up against california, salmon and cabbage rolls, per 100 g and per usual serving.
Verdict: For the fewest calories and least sodium among the sushi options, the avocado roll wins narrowly at 167 per roll, with the california roll close at 169 but heavier on sodium at 428 mg per 100 g. For staying full, pick the salmon roll: 185 calories buys 6.9 g of protein per 100 g, far more than the avocado roll's 1.8 g.
Most popular avocado roll brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Yummi Sushi Avocado Roll174 g155 kcal
2Sushic Avocado Roll Hosomaki1 package · 242 g140 kcal
3Genji Salmon Avocado Roll11.2 oz · 317 g180 kcal
4Banzai Shrimp and Avocado Roll5 pieces · 142 g113 kcal
5Mai Tuna Avocado Roll176 g158 kcal
6Mai Salmon Avocado Rolls6.84 oz · 194 g186 kcal
Most packaged rolls on the shelf add salmon, tuna or shrimp to the avocado, so they read higher per 100 g than the plain avocado roll above. Source: manufacturer labels / USDA FoodData Central.
Avocado roll FAQs
How many calories are in an avocado roll?
A full 180 g avocado roll is about 167 calories, which works out to 28 calories per piece (30 g).
Is an avocado roll good for weight loss?
At 93 calories per 100 g it is one of the lighter sushi rolls, but most of that is rice: a full roll has 31.8 g of carbs, 2.6 g of fat and only 1.4 g of fiber per 100 g.
Avocado roll or California roll: which has fewer calories?
They are almost the same, 93 calories per 100 g for the avocado roll and 94 for the California roll. The difference over a whole roll is only a couple of calories.
How much protein is in an avocado roll?
About 3.2 g of protein in a 180 g roll, or 1.8 g per 100 g. A tuna roll has 7.4 g of protein per 100 g for a similar 97 calories.
How many calories are in one piece of avocado roll?
One piece of avocado roll (30 g) has 28 calories. It also brings 5.3 g of carbs, 0.4 g of fat and 108 mg of sodium, so counting pieces is an easy way to track a sushi plate.
How many calories are in a 6-piece avocado roll?
A full avocado roll of 180 g, the usual cut into six pieces, has 167 calories. That serving covers about 8% of a 2,000-calorie day and includes 31.8 g of carbs.
How many carbs are in an avocado sushi roll?
An avocado sushi roll has 31.8 g of carbs per 180 g roll, or 17.7 g per 100 g. Carbs supply 78% of its calories, almost all of it from the sushi rice.
How much sodium is in an avocado roll?
One avocado roll has 650 mg of sodium, 28% of the daily value. Per 100 g it holds 361 mg, and soy sauce for dipping adds more on top of that.
How many calories are in two avocado rolls?
Two avocado rolls (360 g) have 335 calories. They also carry 1,300 mg of sodium and only 6.5 g of protein, so the salt adds up faster than the protein.
