Sushi - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Sushi

Sushi consists of 4% fat, 11% protein, 55% carbs, 2% fiber and 27% water. Sushi has 309 calories per 100g, that is 135% higher than other foods in Other dishes. In total 12% of the calories in Sushi are from fat, 14% from protein and 71% from carbohydrates.

  • Moderate Glycemic Index Glycemic Index: 55
  • High in carbs 27.5g carbohydrates per portion of 50g
  • Medium Glycemic Load Glycemic Load: 15.1

Can you eat Sushi for a low carb diet?

With 27.5g of carbs and a Glycemic Load of 15.1 in a portion of 50g, Sushi should be avoided for a ketogenic or low-carb diet. Sushi contains low amounts of Fructose, is Gluten free and has no Lactose.

Sushi: nutrition facts & data

Nutrition facts
per 100g
Sushi
avg Other dishes[1]
Calories (kcal) 309.0 229.5
Fat (g) 4.0 11.3
Protein (g) 11.0 9.4
Carbohydrates (g) 55.0 21.7
Mono- & Di-Saccharides (g) 0.0 21.7
Polysaccharides (g) 54.0 21.7
Fibers (g) 1.5 1.4
Sodium (mg) 20.0 446.9
Water (g) 27.0 54.0
[1] average of Other dishes

Breakdown in percent (%) of total calories

An average portion size (50g) of Sushi contains:

  • 154.5 Calories
  • 2.0g of Fat
  • 5.5g of Protein
  • and 27.5g of Carbs
  • 10.0mg of sodium - 0.0% of the RDA for sodium.
  • 17.5mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
  • 0.6mg of Zinc - 0.1% of the RDA for Zinc.
  • 0.5mg of Iron - 0.0% of the RDA for Iron.
  • 97.5mg of Potassium - 0.0% of the RDA for Potassium.
  • 0.5mg of Vitamin C - 0.0% of the RDA for Vitamin C.
  • 0.6mg of Vitamin B12 - 0.2% of the RDA for Vitamin B12.

For every gram of carbs in Sushi you get

  • 0.20 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Other dishes have on average 0.43g of proteins per 1 gram of carbs.
  • 0.07 grams of fat (total average 0.66g, other foods in Other dishes 0.52g)
  • 0.03 grams of fibers (total average 0.13g, other foods in Other dishes 0.07g)

Nutrient distribution per gram

What vitamins are in Sushi?

Vitamins
per 100g
Sushi
avg[1]
Vitamin C (mg) 1.0 2.5
Vitamin E (mg) 0.6 0.9
Vitamin B1 / Thiamine (mg) 0.1 0.1
Vitamin B2 (mg) 0.1 0.1
Vitamin B6 (mg) 0.3 0.1
Vitamin B9 / Folate (μg) 20.0 16.9
Vitamin B12 (μg) 1.2 0.7
Retinol (μg) 65.0 86.4
beta-Carotene (μg) 8.0
[1] average of Other dishes

Is Sushi rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (50g) for Sushi of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Sushi

Minerals
per 100g
Sushi
avg[1]
Magnesium (mg) 35.0 20.0
Zinc (mg) 1.1 1.1
Sodium (mg) 20.0 446.9
Calcium (mg) 15.0 104.8
Iron (mg) 0.9 1.1
Potassium (mg) 195.0 179.3
Phosphorus (mg) 140.0 147.3
[1] average of Other dishes

Is Sushi high in minerals?

info

Again, for every mineral contained in Sushi we looked at the portion size (50g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Sushi

55.0% of Sushi are carbs, per serving of 50g that makes 27.5g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g
Sushi
avg[1]
Monosaccharides (g) 0.0 2.6
Polysaccharides (g) 54.0 18.9
Total carbs (g) 55.0 21.7
[1] average of Other dishes

How high are the Glycemic Index and the Glycemic Load for Sushi?

The Glycemic Index of Sushi is 55, which would be considered as moderate. The Glycemic Load in a normal serving is 15.1 and can be regarded as moderate.

Allergens in Sushi

  • is Gluten free
  • has no Lactose
  • low amounts of Fructose

Fatty acids and cholesterol in Sushi

Of the 4.0g total fat per 100g in Sushi, 1.2g are saturated fatty acids (SFA), 1.4g are monounsaturated fatty acids (MUFA) and 1.4g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 20.0mg.