150 %
Vitamin D contributes to the normal function of the immune system, to the maintenance of normal bones and to normal muscle function.
How many calories are in sushi?
456kcal
in a 300 g serving
152 kcal per 100 g.
Source: UK CoFID 2021, record 16-361, 10 analysed samples. Checked 5 October 2026.
7.5 gFat
26.1 gProtein
3.6 gFibre
150 %Daily vitamin D
What’s in a 300 g serving
More than half of a serving is water, which is why the calories stay low. What is left is mostly carbohydrate.
- 7.5 gFat
- 26.1 gProtein
- 75.6 gCarbohydrate
- 3.6 gFibre
- 179 gWater
- 7.8 gMinerals and the rest
Below average for dishes
Sushi is 152 kcal per 100 g. The 603 dishes in this database average 180.
Sushi152
Dishes average180
Low in sugar
3.2 g of sugars per 100 g; the UK “low sugars” line is 5 g.
Sugars, per serving9.6 g
Salt, per serving2.7 g
Vitamins and minerals in sushi
Two of the 22 reach the “high in” level, led by vitamin D.
Only a trace
- Vitamin C
Show all 22 with amounts
Chloride1692 mg, 212 %
Vitamin D0.0075 mg, 150 %
Niacin (vitamin B3)11.7 mg, 73 %
Vitamin B120.0015 mg, 60 %
Selenium0.024 mg, 44 %
Phosphorus270 mg, 39 %
Vitamin B60.45 mg, 32 %
Manganese0.54 mg, 27 %
Pantothenic acid (vitamin B5)1.4 mg, 23 %
Copper0.21 mg, 21 %
Potassium396 mg, 20 %
Zinc1.2 mg, 12 %
Thiamin (vitamin B1)0.12 mg, 11 %
Riboflavin (vitamin B2)0.15 mg, 11 %
Magnesium39 mg, 10 %
Folate0.018 mg, 9 %
Iodine0.012 mg, 8 %
Iron0.6 mg, 4.3 %
Vitamin E0.51 mg, 4.3 %
Calcium30 mg, 3.8 %
Biotin0.0012 mg, 2.4 %
Vitamin A0.006 mg, 0.8 %
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What sushi doesn’t give you. And where to find it.
No recorded vitamin C, and only 4 % of the zinc reference intake and under 1 % of the vitamin A reference intake per 100 g.
Vitamin C
Tracein sushi
Find it inCherries, West Indian2150 % per 100 g
Zinc
4%in sushi, per 100 g
Find it inOysters, raw592 % per 100 g
Vitamin A
<1%in sushi, per 100 g
Find it inLiver, calf, fried3152 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Sushi against other dishes
Per 100 g, sushi has the most vitamin D of the 4 here, ahead of quiche (cheese and egg).
0.0025mg
0.0009mg
0.0001mg
0mg
Sushi, salmon nigirithis page
Quiche, cheese and egg−0.0016 mg
Lentil and nut roast, with egg−0.0024 mg
Sausages, vegetarian, baked/grilled−0.0025 mg
All values per 100 g, from the same dataset. Differences are against sushi.
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Questions about sushi
The questions people ask about sushi, answered from the dataset.
How many calories are in a portion of sushi?
A typical portion (300 g, one serving) gives 456 kcal. Per 100 g the figure is 152 kcal.
Is sushi high in chloride?
Yes. Sushi, salmon nigiri has 564 mg chloride per 100 g, 71 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does sushi have most of?
By share of the daily reference intake: chloride (564 mg, 71 %), vitamin D (0.0025 mg, 50 %) and niacin (3.9 mg, 24 %) per 100 g.
Is sushi a good source of protein?
Sushi, salmon nigiri has 8.7 g protein per 100 g, 23 % of the energy, which meets the UK threshold for “high protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-361, Sushi, salmon nigiri, 10 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: Direct Laboratories, Nutrient analysis catch up project, 2003; and industry data, 2013. Values are per 100 g of the edible part; a serving is 300 g, one serving, the usual UK portion for dishes. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 603 dishes kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Salmon). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More dishes
From the same group, with calories per 100 g, and the foods with the most vitamin D.
More dishes
- Curry, vegetable, retail, with rice125 kcal
- Lentil and rice roast131 kcal
- Pie, fruit, individual, retail361 kcal
- Rissoles, vegetable, fried121 kcal
- Toad in the hole175 kcal
- Curry, beef, retail, reheated, with rice147 kcal
- All 603 dishes