How many calories are in a tuna roll?
A standard tuna roll cut into six pieces weighs 180 g and carries 175 calories. Per 100 g the roll runs 97 calories, mid-pack for the sushi case. A single piece is 29. What makes this roll interesting is not the calorie count, but the 616 mg of sodium riding along with it.
You'd need to walk about 35 minutes to burn the 175 calories in one 6-piece roll (180 g).
How long does it take to burn off a tuna roll?
One 6-piece roll (180 g) is 175 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 175 kcal |
|---|---|
| Walking, brisk | 35 min |
| Cycling, moderate | 22 min |
| Swimming, moderate | 25 min |
| Jogging | 21 min |
| Weight training, moderate | 39 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (180 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Tuna roll quick facts
- US servings, from one piece to a whole roll
- Spicy, California, salmon and the other rolls
- Sodium is the row to watch, not calories
- How does a tuna roll compare?
- Most popular tuna roll brands
- FAQ
Tuna roll quick facts
The row behind every number on this page is FNDDS 2708965, "Sushi roll tuna", from the 2021-2023 survey release. It describes exactly what the name promises: vinegared rice, a nori wrapper, raw tuna, nothing whipped into spicy mayo. That matters, because most of the tuna rolls sitting in a refrigerated grocery case are the spicy version, and those run 30 to 80 percent heavier per gram.
The serving column is one roll cut into six pieces, 180 g. That weight is our own arithmetic from the USDA 100 g figure - six pieces at the 30 g piece weight - rather than a USDA household serving, because FNDDS lists the piece, not the roll.
| Nutrient | Per 100 g | Per 1 roll, 6 pieces (180 g) | % Daily Value |
|---|---|---|---|
| Calories | 97 | 175 | — |
| Total fat | 0.26 g | 0.5 g | 1% |
| Saturated fat | 0.07 g | 0.1 g | 1% |
| Carbohydrate | 15.3 g | 27.5 g | 10% |
| Dietary fiber | 0.7 g | 1.3 g | 4% |
| Total sugars | 0.92 g | 1.7 g | — |
| Protein | 7.4 g | 13.3 g | 27% |
| Sodium | 342 mg | 616 mg | 27% |
| Cholesterol | 10 mg | 18 mg | 6% |
| Potassium | 119 mg | 214 mg | 5% |
% Daily Value is based on a 2,000-calorie diet.
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 →
Two rows you would see on a store label are missing here: added sugars and trans fat. USDA does not publish either one for this record, so rather than guess at the sugar in the seasoned rice, we left them out. The FDA Daily Values used for the last column are the standard 2,000-calorie reference set.
Look at the fat row for a second. Half a gram in a whole roll. There is essentially no fat in this food unless someone adds it - which is precisely what the spicy version does.
US servings, from one piece to a whole roll
| Serving | Weight | Calories |
|---|---|---|
| 1 piece | 30 g | 29 kcal |
| 1 oz | 28 g | 27 kcal |
| 1 cup, pieces | 150 g | 146 kcal |
| 1 roll, 6 pieces | 180 g | 175 kcal |
| 1 large roll, 8 pieces | 240 g | 233 kcal |
| Per 100 g | 100 g | 97 kcal |
The cup is the USDA household measure. Everything else on this page - the piece, the six-piece roll, the eight-piece roll - is our own arithmetic from the USDA 100 g figure, not a USDA serving. Multiply the piece by six and you get 174; multiply 180 g by the 100 g value and you get 175. That one-calorie gap is rounding, not disagreement.
The eight-piece roll matters more than it sounds. Plenty of takeout places cut a roll into eight, not six, and that quietly adds 58 calories to the same order. If your container came with eight pieces, use 233.
Two rolls is a real lunch for most people: 350 calories, 27 g of protein, and 1,232 mg of sodium. The calories are fine. Hold that sodium number for a moment.
Spicy, California, salmon and the other rolls
| Version | Per 100 g | Typical serving | Calories |
|---|---|---|---|
| Tuna roll | 97 kcal | 6 pieces, 180 g | 175 kcal |
| Spicy tuna roll, store-bought | 150 kcal | 5 oz, 140 g | 210 kcal |
| California roll | 94 kcal | 6 pieces, 180 g | 169 kcal |
| Salmon roll | 103 kcal | 6 pieces, 180 g | 185 kcal |
| Shrimp roll | 100 kcal | 6 pieces, 180 g | 180 kcal |
| Avocado roll | 93 kcal | 6 pieces, 180 g | 167 kcal |
| Tuna nigiri | 100 kcal | 2 pieces, 60 g | 60 kcal |
Of the six alternatives in that table, only two are lighter per gram than the plain tuna roll: the California roll at 94 and the avocado roll at 93. Both get there by trading fish for rice and vegetables, and both cost you protein - the avocado roll carries 1.8 g per 100 g against the tuna roll's 7.4 g. Lighter, yes. Better value per calorie, no.
The spicy tuna roll is the one that actually moves the needle. Grocery versions run 125 to 175 calories per 100 g depending on how heavy the mayo hand was. Take Pada Sushi's spicy tuna roll: 120 g of it is 210 calories, against 116 calories for the same 120 g of plain USDA tuna roll. That is 1.8 times the calories for the same weight of food, and all of the difference is the sauce.
Nigiri is worth a note too. Two pieces of tuna nigiri come to 60 calories, and at 9.66 g of protein per 100 g it is the only sushi format in the USDA set that beats the tuna roll on protein density. Less rice, more fish - that is the whole trick.
Sodium is the row to watch, not calories
Here is the number that should change how you order. One six-piece tuna roll is 616 mg of sodium, which is 27% of the FDA Daily Value of 2,300 mg. The same roll is 175 calories - about 9% of a 2,000-calorie day. Three times as much of your sodium budget as your calorie budget, in one small roll.
That is roughly a quarter teaspoon of table salt sitting inside something that tastes barely salty. The rice is seasoned, the nori is salty on its own, and none of that counts the soy sauce you have not poured yet. A single tablespoon of regular soy sauce can add nearly 900 mg more - which is how a 350-calorie sushi lunch closes in on a day's worth of sodium. If you are watching sodium, dip the fish side lightly rather than soaking the rice, or ask for low-sodium soy sauce.
Against that, the protein row is genuinely good. A roll delivers 13.3 g of protein for 0.5 g of fat, and MyPlate counts raw tuna squarely in the protein foods group. The Dietary Guidelines for Americans recommend about 8 ounces of seafood a week for adults, and two tuna rolls put a real dent in that while costing you 350 calories. For a lean, high-protein, low-fat lunch this is one of the better options on any takeout menu - just count the salt, not the calories.
How does a tuna roll compare?
| Roll | Per 100 g | US serving | Calories |
|---|---|---|---|
| Tuna roll | 97 kcal | 1 piece, 30 g | 29 kcal |
| California roll | 94 kcal | 1 piece, 30 g | 28 kcal |
| Salmon roll | 103 kcal | 1 piece, 30 g | 31 kcal |
| Tuna nigiri | 100 kcal | 1 piece, 30 g | 30 kcal |
The 30 g piece weight is our own arithmetic applied across all four, since FNDDS gives these rolls a piece measure without a gram weight. Per piece the four land within three calories of each other, which tells you something useful: at the piece level, the choice of roll barely matters.
Our take: if you are counting calories, stop agonizing over tuna versus California versus salmon - the spread across a whole six-piece roll is 169 to 185, a rounding error in a day of eating. What actually moves your total is the number of rolls and whether any of them is a spicy version, which can run 1.8 times the calories per gram. For protein per calorie, the plain tuna roll wins among rolls, and tuna nigiri wins overall. For a light meal, order the plain tuna roll and skip the second California.
Most popular tuna roll brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Pada Sushi Spicy Tuna Roll | 175 cal |
| Yummi Sushi Spicy Tuna Roll | 130 cal |
| American Fresh Sushi Spicy Tuna Roll | 147 cal |
| American Fresh Sushi Tuna Roll | 141 cal |
| Sushi Sara Seared Tuna Roll | 125 cal |
| Snowfox Spicy Tuna Roll | 150 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Tuna roll FAQs
How many calories are in a tuna roll?
A six-piece tuna roll of 180 g has 175 calories, based on the USDA figure of 97 calories per 100 g. That includes the rice, the nori and the raw tuna, but no soy sauce or spicy mayo. A single piece works out to 29 calories.
How many calories in 6 pieces of tuna roll?
Six pieces come to 175 calories at a 30 g piece weight, or 29 calories each. Those piece weights are our own arithmetic from the USDA 100 g value rather than a USDA serving. If your roll was cut into eight pieces instead, the same roll is 233 calories.
How many calories in a spicy tuna roll?
Roughly 210 calories for a 5 oz (140 g) store-bought spicy tuna roll, at 150 calories per 100 g. Retail versions range from 125 to 175 calories per 100 g depending on the mayo. That is up to 1.8 times the calories of a plain tuna roll at the same weight.
How much protein is in a tuna roll?
A six-piece roll carries 13.3 g of protein, which is 27% of the Daily Value, for only 175 calories and 0.5 g of fat. Per 100 g that is 7.4 g. Among USDA sushi records only tuna nigiri is higher, at 9.66 g per 100 g.
How much sodium is in a tuna roll?
616 mg per six-piece roll, or 342 mg per 100 g - 27% of the FDA Daily Value of 2,300 mg. That is about a quarter teaspoon of table salt, before any soy sauce. Sodium, not calories, is the reason to keep sushi orders in check.
Tuna roll vs California roll - which has fewer calories?
The California roll, barely: 169 calories for six pieces against 175 for a tuna roll, or 94 versus 97 per 100 g. Six calories is not a real difference. Protein is: 7.4 g per 100 g in the tuna roll against 2.92 g in the California roll.
How many carbs are in a tuna roll?
27.5 g of carbohydrate per six-piece roll, or 15.3 g per 100 g - 10% of the Daily Value. Almost all of it is the seasoned rice. Fiber is only 1.3 g and total sugars 1.7 g, so the carbs here behave like white rice, because they are.
Is a tuna roll healthy?
By the numbers it holds up well: 175 calories, 13.3 g of protein and 0.5 g of fat per roll, with raw tuna counting toward the 8 ounces of seafood a week the Dietary Guidelines suggest. The catch is 616 mg of sodium per roll, 27% of a day, before soy sauce.
Similar foods
- Injera — 118 cal per injera (12 in)
- Shrimp Tempura Roll — 432 cal per roll, 8 pieces
- Fish Cake — 180 cal per cake or patty
- Bagel — 277 cal per bagel
- Sesame bagel — 277 cal per medium bagel
- Bread — 75 cal per medium slice
Count it without the math
Point the camera at the tray and BodyPal logs the roll, piece count and all.
