Calorie comparison
Pasta vs Sushi Roll
Per 100 grams, sushi roll is the lighter choice by 13 calories. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Pasta | Sushi Roll |
|---|---|---|
| Calories | 158 | 145 |
| Protein | 5.8 g | 5.8 g |
| Carbs | 31 g | 28 g |
| Fat | 0.9 g | 1.4 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🍝 Pasta
1 cup cooked (140 g)
221 cal
8.1 g protein · 43.4 g carbs · 1.3 g fat
🍣 Sushi Roll
6 pieces (170 g)
247 cal
9.9 g protein · 47.6 g carbs · 2.4 g fat
Frequently asked
Which has more calories, pasta or sushi roll?
Per 100 g, pasta has 158 calories and sushi roll has 145. Sushi Roll is lower in calories.
Which has more protein, pasta or sushi roll?
Pasta has 5.8 g of protein per 100 g; sushi roll has 5.8 g. They're tied on protein.
Is pasta or sushi roll better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward sushi roll — but portion size matters more than which food you pick.
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