Group · Starchy foods
Sushi rice (cooked)
Sushi rice is a short-grain Japanese rice, cooked and then seasoned while hot with a mixture of rice vinegar, sugar and salt. It is this seasoning, the sushi-zu, that makes sushi rice: without it, it is just round rice.
In terms of nutrition facts, the page uses the values for plain cooked rice: 155 kcal per 100 g, 33.2 g of carbohydrate, 3.31 g of protein, 1.4 g of fibre and 0.7 g of fat. The Ciqual table has no specific line for vinegared rice; the seasoning adds sugar and salt, in varying amounts depending on the recipe.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 155 kcal |
| Kilojoules | 658 kJ |
| Protein | 3,4 g |
| Carbohydrate | 33,2 g |
| Fat | 0,7 g |
| Fibre | 1,4 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Manganese0,28 mg14 %
- Copper0,07 mg7 %
- Phosphorus36,7 mg5 %
- Vitamin B50,15 mg3 %
- Magnesium9,03 mg2 %
- Vitamin B30,37 mg2 %
- Omega-6 LA0,14 g1 %
- Vitamin B120,03 µg1 %
- Vitamin B9dietary folate equivalents9,9 µg
See the other 4 nutrients
- Potassium21,9 mg1 %
- Calcium6,3 mg1 %
- Omega-3 ALA0,01 g0 %
- Vitamin A1,25 µg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
The sugar in the vinegar is not trivial. A classic recipe uses about a tablespoon of sugar for 300 g of raw rice. Spread over six to eight maki rolls, it stays modest, but it is one more reason not to consider a sushi platter « light » by nature.
What makes sushi heavier comes afterwards. The rice is lean. Soy sauce adds a lot of salt, the spicy mayonnaise in California rolls a lot of fat, and tempura even more. Dip the fish, not the rice: it absorbs three times less sauce.
Rice makes up two thirds of a maki. That is why a platter seems light and fills you up little: it is mostly carbohydrate. Add a miso soup and a cabbage salad to balance the meal.
Rinse it until the water runs clear. Five to six times. Surface starch would make the rice stick together in a mass, whereas you want grains that hold together without sticking, a decisive nuance.
A matter of safety, not nutrition. Cooked rice left at room temperature is a favourable breeding ground for Bacillus cereus. Sushi rice should be prepared and eaten the same day, and not kept lukewarm for several hours.
Sources
Average nutritional values per 100 g, provided for guidance only (may vary by brand, cut and preparation).