How many carbs are in sushi?
One maki roll (38g) has about 19g of carbohydrate and 18g of net carbs. A typical 6-roll order runs roughly 115g of carbs, almost all from the rice.
Carbs by portion
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 1 roll (38g) | 19.1g | 1.2g | 17.9g |
| 1 oz (28g) | 14.2g | 0.9g | 13.3g |
| 100 grams | 50.2g | 3.2g | 47.0g |
Net carbs
One roll has about 18g of net carbs, which is total carbs (19g) minus fiber (1.2g). The small fiber credit comes mostly from the nori wrapper. Net carbs track closely with total carbs here because white rice is a low-fiber starch. Six rolls puts net carbs at roughly 107g. See the net carbs guide for when the distinction matters.
Glycemic index of sushi
The glycemic index of sushi is about 55. Sushi rice is seasoned with rice vinegar, which slows starch digestion slightly and puts it a few points below plain white rice. The difference is real but modest. A standard 6-roll restaurant order still delivers a high total glucose load regardless of the lower GI.
For diabetes
Six rolls carry roughly 115g of carbs in a single sitting, making it one of the easier restaurant meals to undercount. The pieces are small and arrive quickly, so portions creep up. Sashimi (raw fish with no rice) adds nearly zero carbs and is a practical swap when you want more food without more glucose. Soy sauce adds sodium but not meaningful carbs. Sweet sauces, eel sauce, spicy mayo, and tempura coating each add carbs that are not included in a plain roll count. Most care teams recommend dosing on total carbs for mixed restaurant meals. See the diabetes carb-counting guide.
Keto and low carb
One roll has about 18g of net carbs from rice, close to a full day's keto budget of 20 to 30g. A standard 6-roll order is not compatible with a strict keto plan. Sashimi is the practical substitute: just sliced fish, no rice, essentially zero carbs. Edamame as a starter fits keto far better than any rice-based roll.
Good to know
The USDA entry reflects a french-style roll, but carb counts across maki styles are similar because rice quantity per roll is the main variable. Sushi chefs season the rice with vinegar, sugar, and salt, which adds a small amount of carbs beyond what plain rice would carry. A thick American-style specialty roll uses noticeably more rice per bite than a slim hosomaki, so the same number of rolls can mean meaningfully different carb totals. Spicy mayo, eel sauce, and any sweet glaze add sugar that never appears on a menu label.
Full nutrition (per 100g)
- Calories: 277.0 kcal
- Carbohydrate: 50.2g
- Fiber: 3.2g
- Sugars: 0.31g
- Protein: 8.6g
- Fat: 4.3g
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Get the appFrequently asked questions
How many carbs are in a sushi roll?
One maki roll (38g) has about 19g of carbohydrate. A 6-roll order weighs roughly 228g and carries around 115g of carbs.
How many net carbs are in sushi?
One roll has about 18g of net carbs (19g total carbs minus 1.2g fiber). Six rolls works out to roughly 107g of net carbs.
Is sushi high in carbs?
Yes, compared with most restaurant proteins. The carbs come almost entirely from the rice. Six rolls is a load similar to eating two cups of cooked white rice.
Is sushi OK for diabetics?
It can fit, but portion size matters. One roll is about 19g of carbs and they add up fast. Choosing sashimi in place of some rolls, or asking for less rice, keeps the count more manageable.
Is sushi keto?
No. One roll already uses up most of a daily keto budget. Sashimi (fish with no rice) is the standard keto-compatible choice at a Japanese restaurant.
Which sushi has the fewest carbs?
Sashimi has essentially zero carbs because it is just sliced fish. Nigiri has a small rice base, roughly half the rice of a maki roll. Specialty rolls with sweet sauces or tempura have the most.