42 %
Manganese is below the 15 % “source of” level in sushi, so no function line applies.
How many calories are in sushi?
444kcal
in a 300 g serving
148 kcal per 100 g.
Source: UK CoFID 2021, record 15-617, 10 analysed samples. Checked 5 October 2026.
3.9 gFat
10.2 gProtein
4.8 gFibre
42 %Daily manganese
What’s in a 300 g serving
More than half of a serving is water. The rest is 98.4 g carbohydrate and 10.2 g protein.
- 3.9 gFat
- 10.2 gProtein
- 98.4 gCarbohydrate
- 4.8 gFibre
- 183 gWater
Below average for dishes
Sushi is 148 kcal per 100 g. The 603 dishes in this database average 180.
Sushi148
Dishes average180
Low in fat
1.3 g of fat per 100 g; the UK “low fat” line is 3 g.
Fat, per serving3.9 g
Vitamins and minerals in sushi
One of the 23 recorded reach the “high in” level. Manganese leads.
None recorded
- Vitamin D
- Vitamin B12
Show all 23 with amounts
Chloride1995 mg, 249 %
Manganese0.84 mg, 42 %
Iodine0.06 mg, 40 %
Copper0.33 mg, 33 %
Niacin (vitamin B3)3.6 mg, 23 %
Selenium0.012 mg, 22 %
Phosphorus144 mg, 21 %
Vitamin C12 mg, 15 %
Zinc1.5 mg, 15 %
Vitamin E1.7 mg, 14 %
Potassium264 mg, 13 %
Riboflavin (vitamin B2)0.18 mg, 13 %
Magnesium42 mg, 11 %
Iron1.6 mg, 11 %
Vitamin A0.081 mg, 10 %
Biotin0.0048 mg, 9.6 %
Folate0.018 mg, 9 %
Calcium69 mg, 8.6 %
Vitamin B60.12 mg, 8.6 %
Thiamin (vitamin B1)0.09 mg, 8.2 %
Pantothenic acid (vitamin B5)0.39 mg, 6.5 %
Vitamin Dnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.
What sushi doesn’t give you. And where to find it.
No recorded vitamin D or vitamin B12, and only 2.2 % of the pantothenic acid reference intake per 100 g.
Vitamin D
0mgin sushi
Find it inBloater, grilled500 % per 100 g
Vitamin B12
0mgin sushi
Find it inLiver, ox, raw4400 % per 100 g
Pantothenic acid (vitamin B5)
2.2%in sushi, per 100 g
Find it inLiver, calf, raw140 % 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, pudding (Christmas, retail) has the most manganese in this comparison, followed by chicken satay (takeaway) and sushi.
0.5mg
0.4mg
0.3mg
0.1mg
0.1mg
0.1mg
Pudding, Christmas, retail+0.2 mg
Chicken satay, takeaway+0.1 mg
Sushi, vegetablethis page
Flan, cheese and mushroom−0.2 mg
Taramasalata−0.2 mg
Casserole, pork−0.2 mg
All values per 100 g, from the same dataset. Differences are against sushi.
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Questions about sushi
What the numbers say to the questions people actually search.
How many calories are in a portion of sushi?
A typical portion (300 g, one serving) gives 444 kcal. Per 100 g the figure is 148 kcal.
Is sushi high in chloride?
Yes. Sushi, vegetable has 665 mg chloride per 100 g, 83 % 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 (665 mg, 83 %), manganese (0.28 mg, 14 %) and iodine (0.02 mg, 13 %) per 100 g.
What counts as a portion of sushi?
This page uses 300 g, one serving, the usual UK portion for dishes. Every “per portion” figure is the per-100 g value scaled to that weight.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 15-617, Sushi, vegetable, 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. 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: Pasta). 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 manganese.
