California roll calories come to 169 for a standard 6-piece roll (180 g) and 94 per 100 g. That is a light number for a full plate of sushi. The catch is sodium: one roll carries 770 mg, or 33% of the daily value, before any soy sauce touches it.
169kcal
1 6-piece roll · 180 g, ready to eat
13%protein
5.3 gProtein
33 gCarbs
1.2 gFat
How to burn off 169 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Ready to eat · per 180 g
Calories
169 kcal
Protein
5.3 g
Carbohydrate
33 g
Fat
1.2 g
Saturated fat
0.2 g
Cholesterol
7 mg
Sodium
770 mg
Potassium
86 mg
Iron
0.4 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 →
California 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
6 pieces (180 g)
169
5.3 g
33.1 g
1.2 g
770 mg
8%
1 piece (30 g)
28
0.9 g
5.5 g
0.2 g
128 mg
1%
1 cup (150 g)
141
4.4 g
27.6 g
1 g
642 mg
7%
100 g
94
2.9 g
18.4 g
0.7 g
428 mg
5%
3 × 6 pieces (180 g)
508
15.8 g
2,311 mg
5 × 6 pieces (180 g)
846
26.3 g
3,852 mg
Each roll adds 169 calories, and the platter adds up fast
A single piece is 28 calories, which makes the roll easy to count bite by bite. The usual order of 6 pieces weighs 180 g and lands at 169 calories, about 8% of the daily value for calories. If you measure leftovers by the cup instead, 1 cup (150 g) comes to 141 calories.
The trouble is that few people stop at one roll. Two rolls come to 338 calories, three reach 508, and a five-roll spread on a hungry night hits 846. Those are still moderate totals for that much food, because the rolls are heavy for what they contain: 900 g of sushi for 846 calories is a lot of plate for the energy.
Sodium scales just as steadily, and it runs out first. Two rolls carry 1,541 mg, three carry 2,311 mg, and five carry 3,852 mg. By the third roll you have passed a full day's sodium value while still sitting well under a quarter of your daily calories. Count rolls with salt in mind, not only calories.
Rice supplies 81% of the calories
A California roll is mostly rice, and the calorie split says so plainly. Carbs account for 81% of its calories, protein for 13% and fat for just 7%. Per 100 g that works out to 18.4 g of carbs, 2.9 g of protein and 0.7 g of fat.
On a full 6-piece roll you get 33.1 g of carbs, 5.3 g of protein and 1.2 g of fat. Sugar is modest at 3.8 g per roll, and fiber is 1.8 g, a small amount for something eaten as a meal. The numbers describe a starchy food with a little seafood flavor, not a fish dish.
The fat row surprises anyone who expects a rich roll. Saturated fat is only 0.1 g per 100 g and cholesterol is 4 mg. If you are trimming fat, this is one of the leaner things on a sushi menu. If you are chasing protein, it is one of the weaker ones, and that tradeoff shapes how the roll fits into a day.
Sodium is the row to watch
Per 100 g, a California roll carries 428 mg of sodium. That is 19% of the daily value in a portion that delivers only 5% of daily calories. The gap is the whole story here: the food is light on energy and heavy on salt.
Scale it to a roll and the pattern holds. One 6-piece roll brings 770 mg of sodium, or 33% of the daily value, while supplying 8% of daily calories. Even a single piece has 128 mg, which is 6% of the daily value in one bite. A cup of roll pieces sits at 642 mg, or 28%.
These figures come from the USDA entry for a ready-to-eat California sushi roll, so they cover the roll itself and nothing you add at the table. Soy sauce, spicy sauces and pickled sides sit on top of them. If you watch sodium, go light on the dip, log it separately, and treat two rolls as a big salt day on their own.
Low protein means the roll needs a partner
With 5.3 g of protein per roll, a California roll covers 11% of the daily protein value. That is thin for something ordered as a full meal. If one roll leaves you reaching for more food soon after, the small protein share is a fair place to look.
A protein-rich side fixes the balance without adding much energy. Cocktail shrimp, with 24 g of protein per 100 g, is an easy match on a sushi night. Sashimi, edamame or a bowl of miso soup are other common partners, and you can check their own pages for exact numbers before you order.
Store-bought versions vary more than the classic roll suggests. Brands such as Yummi Sushi, Pada Sushi and Bento Express sell spicy and crunchy California rolls, and those sauces and toppings change the totals, so read the package label. If you snap a photo of your plate, BodyPal can log the rolls and sides for you.
How does california roll compare?
Here is how a California roll stacks up against two other seafood rolls and a shrimp starter, per 100 g and per usual serving.
Verdict: For weight loss the California roll wins the sushi matchup at 94 calories per 100 g, while the salmon avocado roll at 179 and the lobster roll at 202 carry about 1.9 and 2.1 times the calories. For staying full pick cocktail shrimp, which packs 24 g of protein per 100 g for 99 calories.
Most popular california roll brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Yummi Sushi California Roll225 g173 kcal
2Sushi Sam California Roll7 oz · 198 g143 kcal
3Pada Sushi Spicy California Roll4 pieces · 111 g153 kcal
4Moji Sushi Classic California Roll6 oz · 170 g124 kcal
5Sushi With Gusto Crunchy California Roll1 package · 313 g185 kcal
6Sushi Sara Crab Salad California Roll225 g173 kcal
7Suki Sushi Spicy California Roll3.6 oz · 102 g118 kcal
8Bento Express Spicy California Roll9 pieces · 200 g155 kcal
Packaged rolls list 118 to 185 calories per 100 g because most of them add mayo-based crab salad, sauces or crunchy toppings that the plain roll above does not have. Source: manufacturer labels / USDA FoodData Central.
California roll FAQs
How many calories are in a California roll?
A 6-piece California roll is about 169 calories, and one piece is 28. A cup of cut pieces comes to 141 calories.
Is a California roll good for weight loss?
It is 94 calories per 100 g, so a 6-piece roll adds 169 calories. Most of that is carbohydrate: 33.1 g per roll, against 5.3 g of protein and 1.2 g of fat.
Is a California roll lower in calories than a salmon roll?
Slightly. A California roll is 94 calories per 100 g and a salmon sushi roll is 103, a gap of about 16 calories over a 180 g portion.
How much protein is in a California roll?
A 6-piece roll has 5.3 g of protein, or 2.9 g per 100 g. The same roll carries 33.1 g of carbs, 3.8 g of which is sugar, and 770 mg of sodium.
How many calories are in one piece of California roll?
One piece of California roll (30 g) has 28 calories. It also carries 128 mg of sodium and 0.9 g of protein, so a 6-piece roll adds up to 169 calories and 770 mg of sodium.
What are the macros of a California roll?
A 6-piece California roll (180 g) has 33.1 g of carbs, 5.3 g of protein and 1.2 g of fat. Carbs make up 81% of the calories, protein 13% and fat 7%.
How many calories are in two or three California rolls?
Two 6-piece California rolls come to 338 calories and three come to 508. Sodium climbs alongside: 1,541 mg for two rolls and 2,311 mg for three, which is more than a full day's sodium value.
How many kcal are in 100 g of California roll?
A California roll has 94 kcal per 100 g, with 18.4 g of carbs, 2.9 g of protein, 0.7 g of fat and 428 mg of sodium. That is about half the calorie density of a salmon avocado roll.
