Calorie comparison
Salmon vs Sushi Roll
Per 100 grams, sushi roll is the lighter choice by 61 calories, while salmon 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 | Salmon | Sushi Roll |
|---|---|---|
| Calories | 206 | 145 |
| Protein | 22 g | 5.8 g |
| Carbs | 0 g | 28 g |
| Fat | 13 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
🐟 Salmon
3 oz cooked (85 g)
175 cal
18.7 g protein · 0 g carbs · 11 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, salmon or sushi roll?
Per 100 g, salmon has 206 calories and sushi roll has 145. Sushi Roll is lower in calories.
Which has more protein, salmon or sushi roll?
Salmon has 22 g of protein per 100 g; sushi roll has 5.8 g. Salmon wins on protein.
Is salmon 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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