Calorie comparison
Quinoa vs Sushi Roll
Per 100 grams, quinoa is the lighter choice by 25 calories, while sushi roll delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Quinoa | Sushi Roll |
|---|---|---|
| Calories | 120 | 145 |
| Protein | 4.4 g | 5.8 g |
| Carbs | 21 g | 28 g |
| Fat | 1.9 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
🌾 Quinoa
1 cup cooked (185 g)
222 cal
8.1 g protein · 38.9 g carbs · 3.5 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, quinoa or sushi roll?
Per 100 g, quinoa has 120 calories and sushi roll has 145. Quinoa is lower in calories.
Which has more protein, quinoa or sushi roll?
Quinoa has 4.4 g of protein per 100 g; sushi roll has 5.8 g. Sushi Roll wins on protein.
Is quinoa 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 quinoa — but portion size matters more than which food you pick.
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