216 %
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?
510kcal
in a 300 g serving
170 kcal per 100 g.
Source: UK CoFID 2021, record 16-362, 10 analysed samples. Checked 5 October 2026.
7.5 gFat
25.2 gProtein
3.6 gFibre
216 %Daily vitamin D
What’s in a 300 g serving
More than half of a serving is water. The rest is 90.9 g carbohydrate and 25.2 g protein.
- 7.5 gFat
- 25.2 gProtein
- 90.9 gCarbohydrate
- 3.6 gFibre
- 185 gWater
About average for dishes
Sushi is 170 kcal per 100 g. The 603 dishes in this database average 180.
Sushi170
Dishes average180
Low in sugar
4.7 g of sugars per 100 g; the UK “low sugars” line is 5 g.
Sugars, per serving14.1 g
Salt, per serving2.5 g
Vitamins and minerals in sushi
Four of the 20 recorded reach the “high in” level. Vitamin D leads by a long way.
Only a trace
- Vitamin E
- Vitamin C
Show all 20 with amounts
Vitamin D0.0108 mg, 216 %
Chloride1569 mg, 196 %
Selenium0.06 mg, 109 %
Niacin (vitamin B3)16.2 mg, 101 %
Vitamin B120.0021 mg, 84 %
Phosphorus264 mg, 38 %
Vitamin B60.42 mg, 30 %
Manganese0.54 mg, 27 %
Copper0.21 mg, 21 %
Potassium411 mg, 21 %
Magnesium45 mg, 12 %
Zinc1.2 mg, 12 %
Riboflavin (vitamin B2)0.12 mg, 8.6 %
Iodine0.012 mg, 8 %
Pantothenic acid (vitamin B5)0.42 mg, 7 %
Iron0.84 mg, 6 %
Thiamin (vitamin B1)0.06 mg, 5.5 %
Folate0.009 mg, 4.5 %
Calcium24 mg, 3 %
Biotin0.0012 mg, 2.4 %
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 or vitamin E, and only 4 % of the zinc 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 E
Tracein sushi
Find it inSunflower seeds, toasted326 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Sushi against other dishes
Sushi comes second for vitamin D here, just behind salmon (farmed, raw).
0.0047mg
0.0036mg
0.0028mg
0.0019mg
0.0015mg
0.0009mg
Salmon, farmed, raw+0.0011 mg
Sushi, tuna nigirithis page
Omelette, cheese−0.0017 mg
Curry, egg and potato−0.0021 mg
Crème caramel−0.0027 mg
All values per 100 g, from the same dataset. Differences are against sushi.
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Questions about sushi
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of sushi?
A typical portion (300 g, one serving) gives 510 kcal. Per 100 g the figure is 170 kcal.
Is sushi high in vitamin D?
Yes. Sushi, tuna nigiri has 0.0036 mg vitamin D per 100 g, 72 % 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: vitamin D (0.0036 mg, 72 %), chloride (523 mg, 65 %) and selenium (0.02 mg, 36 %) per 100 g.
Is sushi a good source of protein?
Sushi, tuna nigiri has 8.4 g protein per 100 g, 20 % of the energy, which meets the UK threshold for “source of protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-362, Sushi, tuna 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: Tuna). 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
- Lentil and rice roast, with egg131 kcal
- Pie, fruit, one crust190 kcal
- Roe, cod, hard, coated in batter, fried189 kcal
- Tofu burger, baked115 kcal
- Blancmange96 kcal
- Curry, bhindi subji71 kcal
- All 603 dishes
Most vitamin D
- Roe, cod, hard, raw0.018 mg
- Curry, herring, Bengali0.0115 mg
- Salmon, farmed, steamed0.0093 mg
- Bloater, grilled0.025 mg
- Herring, raw0.019 mg
- Herring, grilled0.0161 mg
- Vitamin D guide