Sushi Rolls: Calories, Nutrition & Healthier Swaps

A Philadelphia roll is rice, salmon and cream cheese. Salmon brings omega-3, while cream cheese and seasoned rice add calories — and soy sauce adds salt.

Sushi Rolls nutrition facts per 100 g and per serving

Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.

Sushi Rolls: nutrition highlights

A serving (8 pieces, 240 g) provides 18 g of protein — about 32% of the 56 g daily reference for a 70 kg (154 lb) adult (0.8 g per kg).

On the open Nutri-Score algorithm, sushi rolls gets a C: the middle of the scale — fine with an eye on portions. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.

What to watch

• It's low in fiber, so add vegetables, greens or beans to the plate.
• A serving has 2.4 g of salt — 48% of the WHO's 5 g daily maximum.

How much movement is one serving?

One serving (8 pieces, 240 g) is 456 kcal — roughly 2 h 29 min of easy walking or 57 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.

Healthier swaps for Sushi Rolls

Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.

• Rainbow roll — 310 g, 459 kcal: −5.2 g saturated fat, −0.5 g salt.
• Futomaki roll — 320 g, 454 kcal: −5.4 g saturated fat, −0.5 g salt.
• Spicy tuna roll — 290 g, 461 kcal: −5.7 g saturated fat, −0.7 g salt.
• California roll with shrimp — 290 g, 458 kcal: −5.4 g saturated fat.