Sushi roll tuna
Common food
A classic sushi roll featuring vinegared rice and tender, raw tuna, often wrapped in nori seaweed. The texture is a satisfying contrast between the soft, slightly sticky rice and the clean, melt-in-your-mouth fish. Its nutrition is remarkably lean, providing a high-protein, low-fat bite with most calories coming from carbohydrate-rich rice.
Calorie split: 32% protein · 66% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love it for the perfect balance of savory, umami-rich tuna and subtly sweet, tangy rice, all wrapped in a crisp seaweed shell. It's a cultural icon of Japanese cuisine, prized for its simplicity, elegance, and the skill required to make it well.
⚠️ Watch-outs & how to enjoy it better
The primary concern is the raw fish, which poses a risk of foodborne illness if not impeccably fresh and handled properly. The white rice can cause a rapid blood-sugar spike, especially when eaten alone. **Tip:** Pair with a side of miso soup or edamame to add protein and fiber, which helps blunt the glycemic response. **Allergen Note:** Contains fish and often soy (in the dipping sauce).
Key benefits
- Excellent source of lean protein for muscle maintenance.
- Very low in fat, making it a light meal option.
- Contains omega-3 fatty acids from the tuna.
- Provides quick energy from the rice carbohydrates.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'roll' form of sushi (makizushi) is actually a relatively modern invention from the early 19th century, designed as a fast food for Tokyo's bustling workforce.
Full nutrition (USDA data · scales with serving)
| Water | 75.6 g |
| Energy | 97.0 kcal |
| Protein | 7.4 g |
| Total lipid (fat) | 0.26 g |
| Carbohydrate, by difference | 15.3 g |
| Fiber, total dietary | 0.70 g |
| Total Sugars | 0.92 g |
| Calcium, Ca | 4.0 mg |
| Iron, Fe | 0.31 mg |
| Magnesium, Mg | 12.0 mg |
| Phosphorus, P | 74.0 mg |
| Potassium, K | 119 mg |
| Sodium, Na | 342 mg |
| Zinc, Zn | 0.38 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 26.0 ug |
| Vitamin C, total ascorbic acid | 0.50 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.04 mg |
| Niacin | 4.7 mg |
| Vitamin B-6 | 0.25 mg |
| Folate, total | 3.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 3.0 ug |
| Choline, total | 17.4 mg |
| Vitamin B-12 | 0.51 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 8.0 ug |
| Retinol | 4.0 ug |
| Carotene, beta | 38.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.10 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.40 ug |
| Vitamin K (phylloquinone) | 0.10 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.07 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.05 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.08 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.07 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.08 g |
| PUFA 18:2 | 0.05 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.02 g |
| Cholesterol | 10.0 mg |
FAQ
Is sushi roll tuna healthy?
It can be a very healthy choice, offering high-quality protein and omega-3s with minimal fat. The main nutritional consideration is the refined carbohydrate from the white rice and the sodium in the rice vinegar seasoning and soy sauce.
How many calories are in a typical tuna roll?
A standard medium tuna roll (about 6-8 pieces, 118g) contains approximately 115 calories, with about 9g of protein, 18g of carbs, and less than 1g of fat.
What is the difference between a tuna roll and a spicy tuna roll?
A basic tuna roll contains only tuna and rice. A spicy tuna roll mixes the tuna with a spicy sauce (typically made with mayonnaise and chili paste like sriracha), which significantly increases the fat and calorie content.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.97 kcal/g · 31% calories from protein · 0.7 g fiber · 0.9 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.87 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.