Sushi Nutrition Calculator
.sushi-calculator-container {
font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif;
max-width: 800px;
margin: 20px auto;
padding: 20px;
background: #f9f9f9;
border-radius: 8px;
box-shadow: 0 2px 10px rgba(0,0,0,0.05);
}
.sushi-calculator-form {
display: grid;
grid-template-columns: 1fr 1fr;
gap: 20px;
margin-bottom: 30px;
background: #ffffff;
padding: 25px;
border-radius: 8px;
border: 1px solid #e0e0e0;
}
.form-group {
display: flex;
flex-direction: column;
}
.form-group.full-width {
grid-column: 1 / -1;
}
.form-group label {
font-weight: 600;
margin-bottom: 8px;
color: #333;
}
.form-group input, .form-group select {
padding: 10px;
border: 1px solid #ddd;
border-radius: 4px;
font-size: 16px;
}
.checkbox-group {
display: flex;
align-items: center;
gap: 10px;
margin-top: 10px;
}
.checkbox-group input {
width: auto;
}
.calc-btn {
grid-column: 1 / -1;
background-color: #ff6b6b;
color: white;
padding: 12px;
border: none;
border-radius: 4px;
font-size: 18px;
font-weight: bold;
cursor: pointer;
transition: background-color 0.3s;
}
.calc-btn:hover {
background-color: #ff5252;
}
.results-area {
background: #fff;
padding: 20px;
border-radius: 8px;
border: 2px solid #333;
margin-top: 20px;
display: none;
}
.nutrition-title {
font-size: 24px;
font-weight: 900;
border-bottom: 4px solid #333;
padding-bottom: 5px;
margin-bottom: 10px;
}
.nutrition-row {
display: flex;
justify-content: space-between;
padding: 8px 0;
border-bottom: 1px solid #ddd;
}
.nutrition-row.highlight {
font-weight: bold;
font-size: 18px;
border-bottom: 2px solid #333;
}
.macro-grid {
display: grid;
grid-template-columns: repeat(3, 1fr);
gap: 10px;
margin-top: 15px;
text-align: center;
}
.macro-box {
background: #f4f4f4;
padding: 10px;
border-radius: 5px;
}
.macro-val {
font-weight: bold;
font-size: 18px;
display: block;
}
.macro-label {
font-size: 12px;
color: #666;
}
.content-section {
margin-top: 40px;
line-height: 1.6;
color: #444;
}
.content-section h2 {
color: #2c3e50;
margin-top: 25px;
}
.content-section p {
margin-bottom: 15px;
}
@media (max-width: 600px) {
.sushi-calculator-form {
grid-template-columns: 1fr;
}
}
Nutrition Facts
Estimate for 0 pieces
Calories
0
0g
Protein
0g
Carbs
0g
Fat
Understanding Sushi Nutrition
Sushi is often touted as a health food, but its nutritional profile can vary drastically depending on the ingredients and preparation methods used. This Sushi Nutrition Calculator helps you estimate the caloric and macronutrient content of your meal, whether you are eating simple Nigiri or complex Tempura Rolls.
The Hidden Calories in Rice
A standard piece of Nigiri contains about 20 grams of seasoned rice. Sushi rice isn't just plain boiled rice; it is seasoned with vinegar, salt, and significantly, sugar. This adds carbohydrates and calories that are often overlooked. Brown rice options usually contain slightly more fiber but possess a similar caloric density.
Protein Choices Matter
The health impact of your sushi largely depends on the fish you choose:
- Lean Fish (Tuna/Shrimp): High in protein and low in fat. Excellent for low-calorie diets.
- Fatty Fish (Salmon/Eel): Higher in calories but packed with essential Omega-3 fatty acids. Eel (Unagi) is typically higher in sugar due to the barbecue glaze used.
- Vegetarian (Avocado): Lower in protein but high in heart-healthy monounsaturated fats.
Sauces and Tempura
The biggest calorie bombs in sushi come from "Westernized" additions. Spicy Mayo is essentially mayonnaise mixed with chili sauce, adding almost pure fat. Tempura involves deep-frying ingredients in batter, adding significant carbohydrates and oil. A standard "Spicy Tuna Roll" can have double the calories of a plain Tuna Roll due to these additives.
How to Calculate Sushi Macros
To estimate your intake manually:
- Identify the Base: Is it Sashimi (0g carbs), Nigiri (~7g carbs per piece), or a Roll (~5g carbs per piece)?
- Add the Protein: Estimate roughly 3-5g of protein per piece for fish.
- Factor in Fats: Add ~1-2g fat for salmon, ~0g for shrimp/white fish, and ~5g fat per tablespoon of spicy mayo.
Use the calculator above to get a quick estimate based on standard restaurant serving sizes.
function calculateSushiNutrition() {
// 1. Get Input Values
var style = document.getElementById("sushiStyle").value;
var protein = document.getElementById("proteinType").value;
var count = parseFloat(document.getElementById("pieceCount").value);
var riceType = document.getElementById("riceType").value;
var hasMayo = document.getElementById("spicyMayo").checked;
var hasTempura = document.getElementById("tempura").checked;
var hasCreamCheese = document.getElementById("creamCheese").checked;
// Validation
if (isNaN(count) || count < 1) {
alert("Please enter a valid number of pieces.");
return;
}
// 2. Define Nutritional Data (Per Piece estimates)
// Values are: cal, protein, carbs, fat
// Base Rice Data (Difference between Nigiri and Maki sizes)
// Nigiri usually has more rice per piece than a small maki piece
var riceData = {
nigiri: { cal: 35, pro: 1, carb: 7, fat: 0 },
maki: { cal: 25, pro: 0.5, carb: 5, fat: 0 },
sashimi: { cal: 0, pro: 0, carb: 0, fat: 0 }
};
// Protein Data (Per piece estimates approx 10-15g for nigiri, less for maki, more for sashimi)
// We will define a multiplier for sashimi since it's just the protein
var proteinData = {
salmon: { cal: 25, pro: 3, carb: 0, fat: 1.5 },
tuna: { cal: 18, pro: 4, carb: 0, fat: 0.2 },
yellowtail: { cal: 22, pro: 3.5, carb: 0, fat: 1 },
eel: { cal: 35, pro: 3, carb: 2, fat: 2 }, // Includes sauce usually
shrimp: { cal: 12, pro: 2.5, carb: 0, fat: 0.1 },
crab_imitation: { cal: 15, pro: 1, carb: 2, fat: 0 },
avocado: { cal: 20, pro: 0.5, carb: 1, fat: 1.8 },
cucumber: { cal: 2, pro: 0.1, carb: 0.5, fat: 0 }
};
// Add-ons (Per piece)
var extrasData = {
mayo: { cal: 15, pro: 0, carb: 0.5, fat: 1.5 },
tempura: { cal: 20, pro: 0.5, carb: 2, fat: 1.2 },
creamCheese: { cal: 12, pro: 0.5, carb: 0.5, fat: 1 }
};
// 3. Calculation Logic
var totalCal = 0;
var totalPro = 0;
var totalCarb = 0;
var totalFat = 0;
// Get base values
var baseRice = riceData[style];
var baseProtein = proteinData[protein];
// Adjust Logic based on Style
var proteinMultiplier = 1;
// Sashimi is pure protein, larger cut than nigiri topping (approx 2x)
if (style === 'sashimi') {
proteinMultiplier = 2;
}
// Maki pieces are small, protein portion is smaller than nigiri
else if (style === 'maki') {
proteinMultiplier = 0.7;
}
var perPieceCal = baseRice.cal + (baseProtein.cal * proteinMultiplier);
var perPiecePro = baseRice.pro + (baseProtein.pro * proteinMultiplier);
var perPieceCarb = baseRice.carb + (baseProtein.carb * proteinMultiplier);
var perPieceFat = baseRice.fat + (baseProtein.fat * proteinMultiplier);
// Brown Rice adjustment (approx same cal, slightly higher fat/fiber, roughly same carbs for sushi rice due to sugar)
// We will just keep macros similar but acknowledging brown rice is denser
if (riceType === 'brown' && style !== 'sashimi') {
perPieceCal += 2;
perPieceFat += 0.2;
}
// Add Extras
if (hasMayo) {
perPieceCal += extrasData.mayo.cal;
perPiecePro += extrasData.mayo.pro;
perPieceCarb += extrasData.mayo.carb;
perPieceFat += extrasData.mayo.fat;
}
if (hasTempura) {
perPieceCal += extrasData.tempura.cal;
perPiecePro += extrasData.tempura.pro;
perPieceCarb += extrasData.tempura.carb;
perPieceFat += extrasData.tempura.fat;
}
if (hasCreamCheese) {
perPieceCal += extrasData.creamCheese.cal;
perPiecePro += extrasData.creamCheese.pro;
perPieceCarb += extrasData.creamCheese.carb;
perPieceFat += extrasData.creamCheese.fat;
}
// Totals
totalCal = perPieceCal * count;
totalPro = perPiecePro * count;
totalCarb = perPieceCarb * count;
totalFat = perPieceFat * count;
// 4. Output Display
document.getElementById("displayCount").innerText = count;
document.getElementById("resCalories").innerText = Math.round(totalCal);
document.getElementById("resProtein").innerText = Math.round(totalPro) + "g";
document.getElementById("resCarbs").innerText = Math.round(totalCarb) + "g";
document.getElementById("resFat").innerText = Math.round(totalFat) + "g";
document.getElementById("nutritionResult").style.display = "block";
}