Sushi Calories & Nutrition Facts

Nigiri-zushi (Nigiri-sushi) & Sushi roll Calories:

Kind of sushi-neta	F: Fish	S: Shellfish	R: Roe	O: Other/Vegetable
Type of sushi	N: Nigiri	R: Roll	G: Gunkan	P: Pressed

No.	Japanese 日本語		English	Kind	Type	Calories (kcal/pc*)	Nutritional Data (Rich in content)
1	Aji	鯵	Horse mackerel	F	N	52.1	EPA
2	Akagai	赤貝	Red clam, Ark shell	S	N	39.0	Taurine, Iron
3	Amaebi	甘海老	Sweet shrimp	S	N	35.8	Taurine
4	Anago	穴子	Conger eel	F	N	61.9	Vitamin A
5	Anago (Oshi-zushi)	穴子(押し寿司)	Conger eel (Pressed-sushi)	F	P	78.0	Vitamin A
6	Aoyagi	青柳	Short-necked clam	S	N	41.9
7	Awabi	鮑	Abalone	S	N	35.9	Taurine, Iron
8	Battera (Oshi-zushi)	バッテラ	Mackerel (Pressed-sushi)	F	P	93.0	EPA, DHA
9	Buri	鰤	Yellowtail	F	N	60.4	Taurine, DHA
10	Futomaki (**)	太巻	Thick roll (1/4 stick)	O	R	109.0
11	Hamachi	魬	Young yellowtail	F	N	58.8	Vitamins
12	Hirame	鮃	Flounder	F	N	38.6
13	Hamaguri (Ni-hamaguri)	蛤(煮)	Clam (Boiled)	S	N	40.0
14	Hotategai	帆立貝	Giant scallop	S	N	44.7	Taurine
15	Ika	烏賊	Cuttlefish, Squid	S	N	38.7	Taurine
16	Ikura	イクラ	Salmon roe	R	G	52.9	Calcium, Iron
17	Inari-zushi	稲荷寿司	Inari-zushi (Bean curd pouched)	O	N	93.0
18	Iwashi	鰯	Sardine	F	N	63.1	Taurine, EPA, DHA
19	Kani	蟹	Crab	S	N	44.9	Taurine, Calcium
20	Kanpyou maki	干瓢巻	Kanpyo roll (2pcs, or 1/3 stick)	O	R	55.0	Dietary fiber (Gourd strips)
21	Kappa maki	河童巻	Cucumber roll (2 pcs, or 1/3 stick)	O	R	34.4	Potassium, Minerals (17.2 kcal/pc, the least calories)
22	Katsuo	鰹	Skipjack, Bonito	F	N	45.9	Taurine, Vitamin E, Iron
23	Kazunoko	数の子	Herring roe	R	N	41.9
24	Kisu	鱚	Whiting	F	N	40.3	Potassium
25	Kobashira	小柱	Short-necked clam adductors	S	G	41.0
26	Kohada	小鰭	Gizzard shad	F	N	51.9	Calcium, Iron, EPA
27	Kurumaebi (Mushi-)	車海老	Prawn (Steamed)	S	N	44.6	Taurine
28	Kurumaebi (Odori)	車海老(躍)	Prawn (Raw)	S	N	40.9	Taurine
29	Maguro (Akami)	鮪(赤身)	Tuna (Non-fatty)	F	N	44.9	Iron, EPA, DHA
30	Maguro (Chuutoro)	鮪(中とろ)	Tuna (Semi-fatty)	F	N	57.1	EPA, DHA
31	Maguro (Ootoro)	鮪(大とろ)	Tuna (Fatty)	F	N	70.3	EPA, DHA
32	Mirugai	海松貝	Geoduck, Horse-neck clam	S	N	37.7	Taurine, Minerals
33	Saba	鯖	Mackerel	F	N	59.2	Taurine, EPA, DHA, Vitamin B2
34	Sake	鮭	Salmon	F	N	59.9	Vitamin B/D
35	Sayori	細魚	Halfbeak	F	N	45.2
36	Shako	蝦蛄	Mantis shrimp	S	N	47.0	Vitamin B1/B2
37	Shirauo	白魚	Whitefish	F	N	37.1	Calcium
38	Suzuki	鱸	Sea bass	F	N	39.0	Vitamin D
39	Tai	鯛	Red sea bream, Red snapper	F	N	43.4	Taurine
40	Tairagai	平貝	Pen shell	S	N	35.5
41	Tako	蛸	Octopus	S	N	37.4	Taurine
42	Tamago	玉子	Omelet	R	N	59.7
43	Tarako	鱈子	Cod roe	R	G	39.6	Vitamin B
44	Tekka maki	鉄火巻	Tuna roll (2pcs, or 1/3 stick)	F	R	48.8	EPA, DHA, Minerals
45	Torigai	鳥貝	Cockle	S	N	45.1	Taurine, Iron
46	Uni	海胆	Sea urchin	S	G	43.4	Vitamin A

Kind of sushi-neta	F: Fish	S: Shellfish	R: Roe	O: Other/Vegetable
Type of sushi	N: Nigiri	R: Roll	G: Gunkan	P: Pressed

Calories and Nutrition of Raw Fish, Shellfish & Seafoods:

(Edible part: 100g, raw)

Calories and Nutrition			Unit	Bluefin tuna		Southern bluefin tuna		Yellowfin tuna	Red sea bream	Atrantic mackerel	Atrantic horse mackerel	Yellowtail	Young yellowtail	Sardin	Sea urchin	Salmon roe	Abalone	Spear squid	King crab
Calories and Nutrition			Unit	Non-fatty	Fatty	Non-fatty	Fatty	Yellowfin tuna	Red sea bream	Atrantic mackerel	Atrantic horse mackerel	Yellowtail	Young yellowtail	Sardin	Sea urchin	Salmon roe	Abalone	Spear squid	King crab
Calorie			kcal	125	344	93	352	106	142	326	168	257	256	217	120	272	73	85	59
Water			g	70.4	51.4	77.0	50.3	74.0	72.2	54.5	69.9	59.6	60.8	64.4	73.8	48.4	81.5	79.7	84.7
Protein			g	26.4	20.1	21.6	20.3	24.3	20.6	17.2	19.6	21.4	19.7	19.8	16.0	32.6	12.7	17.6	13.0
Total lipid (fats)			g	1.4	27.5	0.1	28.3	0.4	5.8	26.8	9.1	17.6	18.2	13.9	4.8	15.6	0.3	1.0	0.3
Carbohydrate			g	0.1	0.1	0.1	0.1	trace	0.1	0.4	0.1	0.3	0.3	0.7	3.3	0.2	4.0	0.4	0.2
Ash			g	1.7	0.9	1.2	1.0	1.3	1.3	1.1	1.3	1.1	1.0	1.2	2.1	3.2	1.5	1.3	1.8
Sodium (Na)			mg	49	71	43	44	43	55	99	160	32	37	120	220	910	330	170	340
Potassium (K)			mg	380	230	400	280	450	440	320	360	380	310	310	340	210	200	300	280
Calcium (Ca)			mg	5	7	5	9	5	11	7	26	5	12	70	12	94	20	10	51
Magnesium (Mg)			mg	45	35	27	29	37	31	28	37	26	28	34	27	95	54	42	41
Phosphorus (P)			mg	270	180	240	210	290	220	210	230	130	200	230	390	530	100	280	220
Iron (Fe)			mg	1.1	1.6	0.4	0.4	0.5	0.2	0.9	0.9	1.3	0.9	1.8	0.9	2.0	1.5	0.1	0.3
Zinc (Zn)			mg	0.4	0.5	0.04	0.05	0.06	0.4	0.06	0.08	0.7	0.7	1.1	2.0	2.1	0.7	1.2	3.2
Manganese (Mn)			mg	0.01	trace	0.01	0.01	0.01	0.01	0.01	0.01	0.08	0.09	0.14	0.05	0.76	0.36	0.02	0.03
Vitamin A (Retinol)			ï¿½g	83	270	6	34	2	8	44	16	50	28	40	0	330	0	8	0
Vitamin A (β-carotene)			ï¿½g	0	0	0	0	trace	0	0	trace	-	0	trace	650	0	17	0	7
Cholesterol			mg	50	55	52	59	37	65	68	78	72	72	65	290	480	97	320	34
Fatty acid	Total		g	0.78	22.65	0.06	22.83	0.24	4.44	21.36	7.11	12.71	13.67	10.45	2.54	11.21	0.11	0.49	0.16
	Saturated		g	0.25	5.91	0.02	5.79	0.08	1.47	4.31	2.16	4.42	3.98	3.84	0.63	2.42	0.04	0.18	0.03
	Un- satu- rated	Mono	g	0.29	10.20	0.03	11.27	0.05	1.59	10.29	3.07	4.35	5.17	2.80	0.77	3.82	0.03	0.05	0.05
		Ploy	g	0.19	6.41	0.01	5.63	0.11	1.38	6.76	1.89	3.72	4.52	3.81	1.02	4.97	0.04	0.26	0.08
		EPA	mg	27	1400	2	1300	10	300	1600	400	940	980	1200	400	1600	9	75	48
		DHA	mg	120	3200	7	2700	65	610	2300	890	1700	1700	1300	25	2000	trace	170	19

Based on: Standard tables of food composition in Japan (Fifth revised and enlarged edition, 2005) [Link: Food Composition Database]

Taurine vs. Cholesterol

Taurine is an amino acid, named because it was discovered in the bile of the ox, found much in fish, octopus, cuttlefish and shellfish, and effective for lowering the cholesterol level in blood and preventing arterial sclerosis.
Some mollusks and shellfishes contain fairly high cholesterol, though they also have higher amount of valueable taurine, so that the content ratios (T/C = Taurine/Cholesterol) of those is a great concern.
White-meat fish (shiro-mi-zakana) have only a small amount of taurine generally, 60 mg/100 g with a ratio of 1.7 for sablefish (blackcod or 'gin-dara') except sea bream or yellowtail, on the other hand, blue-meat fish (ao-mi-zakana) have the ratio of 3.5 - 4.0 in average like mackerel and horse mackerel.
All shellfish have an extreamlly high content of taurine, 550 mg for clams and 670 mg for eyes of scallop, except for freshwater clams.
Squid has a high content of both taurine and cholesterol, and sea urchin contains more cholesterol than taurine.
Beef has the ratios from 0.6 (loin) to 0.2 (liver), and pork is 0.8, these figures mean that cholesterol content is higher than taurine.

(Edible part: 100 g, Unit: mg/100g)

Seafood		Taurine		Cholesterol		T/C Ratio		Re.
Horse-neck clam		730.4		40.0		18.3		Geoduck
Oyster (shelled & packed)		490.6		39.1		12.5
Short-necked clam		421.0		52.3		8.0		Skimmer, Trough shell
Octopus		537.5		96.1		5.6
Horse crab (boiled)		376.3		69.7		5.4		Hair crab
Yellowtail	Bloody part	672.9	187	32.9	37	20.5	5.1	(white-meat)
	Ordinal part	15.7		42.8		0.4
Horse mackerel		228.9		48.8		4.7		(blue-meat)
Red sea bream		192.9		48.3		4.0		(white-meat)
Bonito	Bloody part	832.0	163	79.9	43	10.4	3.8	(red-meat)
	Ordinal part	2.6		17.5		0.1
Sardine		175.7		49.6		3.5		(blue-meat)
Mackerel		168.0		47.5		3.5		(blue-meat)
Squid		364.1		166.1		2.2		Spear squid, Cuttlefish

Data based on: Sushi, Masuo Yoshino, Gakken, 1986 (of which data was consulted with the Japanes food composition table.)

Sushi Roll (Maki-zushi / Nori maki) Calories:

Basic Recipe for Sushi Rolls

How to make a sushi roll, the basic recipe for hoso-maki, futo-maki and California roll. How to toast a nori seaweed sheet to bring up its best flavor and crisp texture, that is an important process before rolling a maki-zushi. Illustrated step by step tutorial and nori seaweed calories and other nutrition data.

Hoso-maki (Thin roll)

The diameter is 2.5 cm, 1 inch. Usually, one long thin roll (Tekka-maki, Kappa-maki, Kanpyo-maki...) is cut into 6 pieces and served in a pair, and the two pieces are nearly equall to or usually counted as one piece (kan) of nigiri-zushi.

Kappa-maki, or kyūri -maki (cucumber roll) of 2 pieces (= 1/3 of hoso-maki roll, is regarded as equal to one piece of nigiri-sushi) has the lowest calorie content of 34.4 kcal (17.2 kcal/piece), because the vegetable itself has the Guinness record of "The Least Nutritive Fruit" with the value of 16 kcal/100g. The alternative choice of lowest calorie sushi may be a wasabi roll (wasabi-maki or namida-maki) that only uses roughly chopped wasabi root as its inner ingredient.

Futo-maki (Thick roll)**

The diameter is 5 cm, 2 inches. There are so many varieties of futomaki sushi rolls, and differ much in Japan and the U.S. in their ingredients. So the calories in such sushi rolls, California roll, spider roll, or rainbow roll, are difficult to calculate due to their sizes/weights and the content ratios of condiments and rice. There is a technique that makes a thicker futo-maki sushi roll more than 5 cm diameter, is to add a half or one nori seaweed sheet as many as possible by glueing them together with crashed rice grains. Also, so-called 'saiku-zushi' (crafted) or 'kawari-zushi' (modified) which employs some sophisticated skills of designing and color management, is made often at home.

California roll

California roll is usually consisting of avocado, (imitation) crab meat, cucumber, and roasted sesame seeds, no fish is included, which are rolled with laver, nori seaweed sheet inside-out (uramaki/reverse-roll method,) in inverse to the usual Japanese style. This was said to be invented in Los Angeles, California in 1970 - 80s and re-imported to Japan. Avocado is the most nutritious fruit (187 kcal/100g - Guinness Records,) contrary to the least cucumber (16 kcal/100g,) and rich in fat (18.7 % total) but rich in vitamins, B, E, and folic acid.

Calories of California roll for one piece, medium-thick, would be about 35 - 40 kcal (30 g/1.1 oz.,) and this might be good for an index for a calorie calculation.

Some sources say below, calculated per 1 piece of California roll:

healthyweightforum.org	28.0 kcal	(140 kcal / 5 pcs)
annecollins.com	31.2 kcal	(281 kcal / 9 pcs)
thedailyplate.com	33.0 kcal	(1 pc)
cooking.com	33.0 kcal	(1 pc)
calorie-count.com	37.5 kcal	(150 kcal / 4 pcs / 130 g — 32.5 g/pc)
peertrainer.com	44.3 kcal	(266 kcal / 6 pcs)
onhealth.webmd.com	102.5 kcal	(410 kcal / 4 pcs)
recipezaar.com	117.0 kcal	( — 59 g/pc)

Other useful information:

Calories and nutrition values for various rolls are given on this chart (AFC Corp.) with their images (California roll, Dragon/Rainbow roll etc.) For your easy reference, per one piece values are calculated:

California roll	30.1 kcal	(361 kcal / 273 g / 12 pcs — 22.8 g/pc)
Dragon roll	42.3 kcal	(507 kcal / 280 g / 12 pcs — 23.3 g/pc)
Futomaki	42.3 kcal	(507 kcal / 309 g / 12 pcs — 25.8 g/pc)
Rainbow roll	40.8 kcal	(489 kcal / 344 g / 12 pcs — 28.7 g/pc)
Spicy roll (Shrimp)	33.1 kcal	(397 kcal / 273 g / 12 pcs — 22.8 g/pc)
Spicy roll (Salmon)	40.4 kcal	(485 kcal / 273 g / 12 pcs — 22.8 g/pc)
Spicy roll (Tuna)	37.4 kcal	(449 kcal / 273 g / 12 pcs — 22.8 g/pc)

For raw fish-fillets for sushi are found on pages of calorie-count.com (Shrimp - Avocado).

Calories & Nutrition Facts of Sushi Roll Ingredients:

Nori seaweed, toasted (algae/purple laver) (edible part: 100 g)
(1 sheet: 19 x 21 cm, 7.5 x 8.3 inches; 3 g, 0.1 oz.)

Characteristics:
Very high in dietary fiber, potassium, vitamins A, C
High in iodine (I) - 6 mg/100g
High in protein, magnesium, vitamins B2, B12, K
Very low in sodium

Calorie	188 kcal
Water	2.3 g
Protein	41.4 g
Total lipid (fats)	3.7 g
Carbohydrate	44.3 g
Ash	8.3 g
Dietary fiber	36.0 g
(soluble)	(-)
(insoluble)	(-)
Cholesterol	22 mg

Sodium (Na)	530 mg
Potassium (K)	2400 mg
Calcium (Ca)	280 mg
Magnesium (Mg)	300 mg
Phosphorus (P)	700 mg
Iron (Fe)	11.4 mg
Zinc (Zn)	3.6 mg
Copper (Cu)	0.55 mg
Manganese (Mn)	3.72 mg
Salt equiv.	1.3 g

Vitamin A (β-carotene)	25,000 ï¿½g
Vitamin E (α-tocopherol)	4.6 mg
Vitamin K	390 ï¿½g
Vitamin B1 (thiamin)	0.69 mg
Vitamin B2 (riboflavin)	2.33 mg
Niacin (nicotinic acid)	11.7 mg
Vitamin B6	0.59 mg
Vitamin B12	57.6 mg
Folic acid	1900 ï¿½g
Pantothenic acid	1.18 mg
Vitamin C (ascorbic acid)	210 mg

Avocado, raw (Persea americana) (edible part: 100 g, without skin and seed; discard rate: 30%)

Characteristics:
High in dietary fiber
Very low in sodium, sugar
No cholesterol

Calorie	187 kcal
Water	71.3 g
Protein	2.5 g
Total lipid (fats)	18.7 g
Carbohydrate	6.2 g
Ash	1.3 g
Dietary fiber	5.3 g
(soluble)	(1.7 g)
(insoluble)	(3.6 g)
Cholesterol	trace

Sodium (Na)	7 mg
Potassium (K)	720 mg
Calcium (Ca)	9 mg
Magnesium (Mg)	33 mg
Phosphorus (P)	55 mg
Iron (Fe)	0.7 mg
Zinc (Zn)	0.7 mg
Copper (Cu)	0.24 mg
Manganese (Mn)	0.18 mg
Salt equiv.	0 g

Vitamin A (β-carotene)	53 ï¿½g
Vitamin E (α-tocopherol)	3.3 mg
Vitamin K	0 ï¿½g
Vitamin B1 (thiamin)	0.10 mg
Vitamin B2 (riboflavin)	0.21 mg
Niacin (nicotinic acid)	2.0 mg
Vitamin B6	0.32 mg
Vitamin B12	0 mg
Folic acid	84 ï¿½g
Pantothenic acid	1.65 mg
Vitamin C (ascorbic acid)	15 mg

Imitation crab meat (a.k.a. kanikama, kani-kamaboko) (edible part: 100 g)
(Made from surimi, boiled fish paste)

Characteristics:
Very high in phosphorus
High in magnesium
(Bad) Very high in sodium

Calorie	90 kcal
Water	75.6 g
Protein	12.1 g
Total lipid (fat)	0.5 g
Carbohydrate	9.2 g
Ash	2.6 g
Dietary fiber	0 g
(soluble)	(0 g)
(insoluble)	(0 g)
Cholesterol	17 mg

Sodium (Na)	850 mg
Potassium (K)	76 mg
Calcium (Ca)	120 mg
Magnesium (Mg)	19 mg
Phosphorus (P)	77 mg
Iron (Fe)	0.2 mg
Zinc (Zn)	5.9 mg
Copper (Cu)	0.04 mg
Manganese (Mn)	0.02 mg
Salt equiv.	2.2 g

Vitamin A (β-carotene)	0 ï¿½g
Vitamin E (α-tocopherol)	0.9 ï¿½g
Vitamin K	0 ï¿½g
Vitamin B1 (thiamin)	0.01 mg
Vitamin B2 (riboflavin)	0.04 mg
Niacin (nicotinic acid)	0.2 mg
Vitamin B6	0.01 mg
Vitamin B12	0.7 mg
Folic acid	3 ï¿½g
Pantothenic acid	0.08 mg
Vitamin C (ascorbic acid)	1 mg

Cucumber, raw (Cucumis sativus) (edible part: 100 g, with peel and without both ends; discard rate: 2%)

Characteristics:
Very high in magnesium, potassium,vitamin C
High in dietary fiber, calcium, iron, manganese, pantothenic acid, phosphorus, vitamin A
Very low in sodium
Low in saturated fat
No cholesterol
(Bad) Very high in sugar

Calorie	14 kcal
Water	95.4 g
Protein	1.0 g
Total lipid (fats)	0.1 g
Carbohydrate	3.0 g
Ash	0.5 g
Dietary fiber	1.1 g
(soluble)	(0.2 g)
(insoluble)	(0.9 g)
Cholesterol	0 mg

Sodium (Na)	1 mg
Potassium (K)	200 mg
Calcium (Ca)	26 mg
Magnesium (Mg)	15 mg
Phosphorus (P)	36 mg
Iron (Fe)	0.3 mg
Zinc (Zn)	0.2 mg
Copper (Cu)	0.11 mg
Manganese (Mn)	0.07 mg
Salt equiv.	0 g

Vitamin A (β-carotene)	330 ï¿½g
Vitamin E (α-tocopherol)	0.3 mg
Vitamin K	34 ï¿½g
Vitamin B1 (thiamin)	0.03 mg
Vitamin B2 (riboflavin)	0.03 mg
Niacin (nicotinic acid)	0.2 mg
Vitamin B6	0.05 mg
Vitamin B12	0 mg
Folic acid	25 ï¿½g
Pantothenic acid	0.33 mg
Vitamin C (ascorbic acid)	14 mg

Sesame seeds, roasted (edible part: 100 g)

Characteristics:
High in calcium, iron, manganese, magnesium, phosphorus
Very low in sodium
No cholesterol, sugar

Calorie	599 kcal
Water	1.6 g
Protein	20.3 g
Total lipid (fat)	54.2 g
Carbohydrate	18.5 g
Ash	5.4 g
Dietary fiber	12.6 g
(soluble)	(2.5 g)
(insoluble)	(10.1 g)
Cholesterol	0 mg

Sodium (Na)	2 mg
Potassium (K)	410 mg
Calcium (Ca)	1200 mg
Magnesium (Mg)	360 mg
Phosphorus (P)	560 mg
Iron (Fe)	9.9 mg
Zinc (Zn)	5.9 mg
Copper (Cu)	1.68 mg
Manganese (Mn)	2.52 mg
Salt equiv.	0 g

Vitamin A (β-carotene)	-
Vitamin E (α-tocopherol)	0.1 ï¿½g
Vitamin K	12 ï¿½g
Vitamin B1 (thiamin)	0.49 mg
Vitamin B2 (riboflavin)	0.23 mg
Niacin (nicotinic acid)	5.3 mg
Vitamin B6	0.64 mg
Vitamin B12	0 mg
Folic acid	150 ï¿½g
Pantothenic acid	0.51 mg
Vitamin C (ascorbic acid)	trace

Based on: Standard tables of food composition in Japan (Fifth revised and enlarged edition, 2005) [Link: Food Composition Database]

How long

It is a fun to see how long a sushi roll (tuna roll, California roll, etc.) could be. Development of the longest sushi rolls at Guinness World Records for sushi.

Calories of Fast Food:

In fact, exactly, sushi (nigiri-zushi) was a first fast food in Japan, sold at stalls on the street in the Edo period, ca. 200 years ago, invented by Hanaya Yohei, and now it is the Japanese most favoured 'formal' dish.

Morikomi-style

A typical and basic sushi set menu for one serving (sample pictures) at many ordinal (not expensive) sushi bars/restaurants is composed of —
    ï¿½ 7-8 kans (pieces) of various kinds of Nigiri- and gunkan-types, and
    ï¿½ 2-3 pieces of thin roll (= 1 kan) - Tekka/Kappa-maki, etc.
    Totally 10 pieces (= 9 kans.)
These calories are calculated to roughly 450 - 500 kcal in total, that is far less than one Big Mac ! or nearly equalls to one Double Cheeseburger (but far expensive...)

Fast Food			Wt. g (oz)	Calories (kcal)
McDonald's Nutrition Facts (eff. 03-13-2007)	Hamburger		100 (3.5)	250
	Egg MacMuffin^ï¿½		139 (4.8)	300
	Cheeseburger		114 (4.0)	300
	Filet-O-Fish^ï¿½		143 (5.1)	380
	Double Cheeseburger		165 (5.8)	440
Sushi (Set for 1 serving, estimate)			315 (11.1)	450
	Big Mac^ï¿½		214 (7.5)	540
	Double Big Mac^ï¿½ †		277 (9.8)	720
	French Fries	Small	74 (2.6)	250
		Medium	114 (4.0)	380
		Large	170 (6.0)	570

(Other Data [ Link: Fast food calorie counters ])

Calories of Other Sushi Condiments:

(Edible part: 100g)

Condiment		Calorie (kcal/100g)	Re.
Wasabi	rhizome	88	Hon-wasabi root, water: 74.2 g
	paste	265	Mainly horseradish and mustard, water: 39.8 g
	powder	384	Mainly horseradish and mustard, water: 4.9 g
Gari (Ginger)		51	Sweet pickled ginger, water: 83.9 g
Nori (Purple laver)		188	Seaweed sheet (toasted), water: 2.3 g
Soy sauce		71	Koikuchi-shoyu, water: 67.1 g
Rice vinegar		46	Kome-zu (Yone-zu), water: 87.9 g
Mirin		241	Sweet cooking sakï¿½ for seasoning, water: 47 g
Agari (Green tea)		2	Water: 99.4 g
Sakï¿½		107	Rice wine (hon-jyouzo grade), water: 82.8 g

Based on: Standard tables of food composition in Japan (Fifth revised and enlarged edition 2005) [Link: Food Composition Database]

Rice Calories & Nutrition Facts:

Grain white paddy rice (well-milled) (edible part: 100 g)
(Grain white rice, dry japonica short grain sticky rice, including glutinous and non-glutinous rice, average)

Characteristics:
Very low in saturated fat
No cholesterol, sodium, sugar

Calorie	356 kcal
Water	15.5 g
Protein	6.1 g
Total lipid (fat)	0.9 g
Carbohydrate	77.1 g
Ash	0.4 g
Dietary fiber	0.5 g
(soluble)	trace
(insoluble)	(0.5 g)
Cholesterol	0 mg

Sodium (Na)	1 mg
Potassium (K)	88 mg
Calcium (Ca)	5 mg
Magnesium (Mg)	23 mg
Phosphorus (P)	94 mg
Iron (Fe)	0.8 mg
Zinc (Zn)	1.4 mg
Copper (Cu)	0.22 mg
Manganese (Mn)	0.80 mg
Salt equiv.	0 g

Vitamin A (β-carotene)	0 ï¿½g
Vitamin E (α-tocopherol)	trace
Vitamin K	0 ï¿½g
Vitamin B1 (thiamin)	0.02 mg
Vitamin B2 (riboflavin)	0.01 mg
Niacin (nicotinic acid)	0.2 mg
Vitamin B6	0.02 mg
Vitamin B12	0 mg
Folic acid	3 ï¿½g
Pantothenic acid	0.25 mg
Vitamin C (ascorbic acid)	0 mg

Cooked paddy rice (well-milled rice) (edible part: 100 g)
(Plain white cooked rice, cooked from dry japonica short grain rice 47g)

Characteristics:
Very low in saturated fat
No cholesterol, sodium

Calorie	168 kcal
Water	60.0 g
Protein	2.5 g
Total lipid (fats)	0.3 g
Carbohydrate	37.1 g
Ash	0.1 g
Dietary fiber	0.3 g
(soluble)	(-)
(insoluble)	(0.3 g)
Cholesterol	0 mg

Sodium (Na)	1 mg
Potassium (K)	29 mg
Calcium (Ca)	3 mg
Magnesium (Mg)	7 mg
Phosphorus (P)	34 mg
Iron (Fe)	0.1 mg
Zinc (Zn)	0.6 mg
Copper (Cu)	0.10 mg
Manganese (Mn)	0.35 mg
Salt equiv.	1.3 g

Vitamin A (β-carotene)	0 ï¿½g
Vitamin E (α-tocopherol)	trace
Vitamin K	0 ï¿½g
Vitamin B1 (thiamin)	0.02 mg
Vitamin B2 (riboflavin)	0.01 mg
Niacin (nicotinic acid)	0.2 mg
Vitamin B6	0.02 mg
Vitamin B12	0 mg
Folic acid	3 ï¿½g
Pantothenic acid	0.25 mg
Vitamin C (ascorbic acid)	0 mg

Japanese rice vinegar (edible part: 100 g)
Color: Light yellow
Acetic acid: 4.4 g

Calorie	46 kcal
Water	87.9 g
Protein	0.2 g
Total lipid (fat)	0 g
Carbohydrate	7.4 g
Ash	0.1 g
Dietary fiber	0 g
(soluble)	(0 g)
(insoluble)	(0 g)
Cholesterol	0 mg

Sodium (Na)	12 mg
Potassium (K)	16 mg
Calcium (Ca)	2 mg
Magnesium (Mg)	6 mg
Phosphorus (P)	15 mg
Iron (Fe)	0.1 mg
Zinc (Zn)	0.2 mg
Copper (Cu)	trace
Manganese (Mn)	-
Salt equiv.	0 g

Vitamin A (β-carotene)	-
Vitamin E (α-tocopherol)	-
Vitamin K	0 ï¿½g
Vitamin B1 (thiamin)	0.01 mg
Vitamin B2 (riboflavin)	0.01 mg
Niacin (nicotinic acid)	0.3 mg
Vitamin B6	0.02 mg
Vitamin B12	0.1 mg
Folic acid	0 ï¿½g
Pantothenic acid	0.08 mg
Vitamin C (ascorbic acid)	0 mg

Based on: Standard tables of food composition in Japan (Fifth revised and enlarged edition, 2005) [Link: Food Composition Database]

This information has been taken from Sushi Encyclopedism 2007 and is to be used as a guide only. Tomodachi recipes vary. If you require further information specific to Tomodachi dishes, please email nutrition@tomodachi.com.au