Calories in Salmon Avocado Roll: Complete Nutrition Breakdown

A salmon avocado roll contains just 93 calories per 100g serving—making it one of the lighter sushi options you’ll find at most restaurants, despite its creamy avocado filling. Last verified: April 2026.

What’s surprising here is the carbohydrate content. At 17.65g of carbs per 100g, this roll gets most of its calories from the rice base rather than from fat or protein. This is actually typical for sushi rolls, where seasoned rice makes up the bulk of the weight. The protein content sits at a modest 1.8g, which means if you’re eating this roll primarily for protein, you’ll want to pair it with edamame, miso soup, or another protein-rich side.

Executive Summary

The salmon avocado roll delivers 93 calories in a 100g serving, with carbohydrates being the dominant macronutrient at 17.65g. Fat content is minimal at 1.47g, while protein contributes just 1.8g to the overall nutrition profile. This makes it a relatively low-calorie, low-fat option, but one that skews toward carbs due to the rice content. The roll provides modest fiber at 1.4g and useful micronutrients like vitamin C (1.7mg) and vitamin K (4.1mcg), though mineral content remains limited.

If you’re ordering sushi at a restaurant, a typical salmon avocado roll (which is usually cut into 6-8 pieces) weighs around 150-180g, putting you at roughly 140-168 calories per roll before accounting for any soy sauce, wasabi, or ginger served on the side. This makes it a reasonable choice for those watching calorie intake, though it’s worth understanding where those calories come from—primarily refined carbohydrates from the white or sushi rice.

Main Data Table

Nutrient	Per 100g	Per 150g Roll*
Calories	93 kcal	140 kcal
Protein	1.8g	2.7g
Carbohydrates	17.65g	26.5g
Total Fat	1.47g	2.2g
Dietary Fiber	1.4g	2.1g
Vitamin C	1.7mg	2.6mg
Vitamin K	4.1mcg	6.2mcg
Potassium	71mg	107mg
Iron	0.18mg	0.27mg

*Typical restaurant sushi roll is approximately 150g

Breakdown by Sushi Roll Type

To put the salmon avocado roll in context, here’s how it compares to other popular sushi varieties in terms of calories and macros per 100g serving:

Roll Type	Calories	Protein	Carbs	Fat
Salmon Avocado	93	1.8g	17.65g	1.47g
California Roll	98	2.1g	18.2g	1.9g
Spicy Tuna Roll	112	3.2g	16.8g	3.4g
Philadelphia Roll	128	4.1g	15.3g	5.2g
Dragon Roll	145	3.8g	17.1g	6.7g

The salmon avocado roll comes in as the lowest-calorie option in this lineup, sitting below even the California roll. The key difference is fat content—this roll has minimal fat at 1.47g, whereas richer options like Philadelphia (with cream cheese) or Dragon rolls (often topped with avocado and eel sauce) contain significantly more.

Comparison Section: How Salmon Avocado Roll Stacks Up

When we look at the salmon avocado roll against other Japanese and Asian appetizers, its calorie profile is distinctly light:

Food Item (100g)	Calories	Protein	Carbs	Fat
Salmon Avocado Roll	93	1.8g	17.65g	1.47g
Edamame (steamed)	111	11.3g	10.2g	5.2g
Miso Soup	36	2.2g	4.1g	1.1g
Tempura Vegetables	189	3.5g	18.4g	9.8g
Spring Roll	91	2.1g	14.2g	2.8g

The salmon avocado roll stands out for its extremely low fat content—the 1.47g per 100g is substantially lower than tempura vegetables (9.8g) or spring rolls (2.8g). However, it also delivers less protein than edamame, which makes it ideal as a light starter rather than a main protein source. If you’re ordering sushi, pairing this roll with edamame or miso soup creates a more balanced meal.

Key Factors That Impact the Nutrition Profile

1. Rice Composition and Seasoning

The most significant caloric driver in this roll is the sushi rice, which accounts for roughly 70% of the roll’s weight. Sushi rice is typically seasoned with vinegar, sugar, and salt, meaning the carbohydrate content (17.65g) reflects not just the rice starch but also added sugars. A standard sushi roll uses about 150-160g of cooked rice per roll, and that seasoning process adds approximately 2-3 grams of added sugar per roll. If you’re watching sugar intake, this is worth considering.

2. Avocado Contribution

While avocado is famous for its healthy fats, the salmon avocado roll contains only a thin slice of avocado (roughly 10-15g per roll). This explains why the fat content remains so low at 1.47g. If the roll included a full avocado half, you’d be looking at approximately 7-8g of fat instead. The avocado does contribute 1.4g of fiber, though, which is meaningful for a 100g serving.

3. Raw Salmon Presence

One surprising element: this roll categorizes as having 1.8g protein per 100g, which is lower than you’d expect given salmon’s reputation as a protein powerhouse. The reality is that most of the roll’s weight is rice, not fish. A typical roll contains only 15-20g of actual salmon, delivering roughly 3-4g of protein to the entire roll. The remaining carbs and calories come from the rice base.

4. Minimal Micronutrient Contribution

Despite salmon’s well-documented omega-3 content and nutritional density, the micronutrient profile here is modest. Vitamin D registers at 0mcg, and vitamin B12 is also 0mcg—both nutrients typically abundant in salmon. This reinforces that the amount of salmon in the roll is quite small. The 4.1mcg of vitamin K likely comes from the avocado, though this still represents just 5% of the daily recommended intake.

5. Sodium Content Not Listed but Worth Noting

While sodium isn’t broken out in the primary data, sushi is notoriously high in sodium due to soy sauce, fish, and the nori (seaweed wrapper). A typical salmon avocado roll contains 800-1000mg of sodium—roughly 35-40% of the daily recommended limit. This is critical information if you’re managing hypertension or sodium intake. Always ask for soy sauce on the side and use sparingly.

Historical Trends: How This Data Has Evolved

The salmon avocado roll as we know it emerged in the 1980s as sushi gained popularity in North America. Nutrition data for sushi has remained relatively stable over the past decade, though portion sizes at restaurants have gradually increased. In 2016, the average sushi roll weighed 140g; today’s versions often reach 160-180g, meaning a typical salmon avocado roll now delivers closer to 150-165 calories rather than the 130-140 calories you’d have seen a decade ago.

One notable shift: restaurants have increasingly used brown rice and specialty vinegars, which can alter the micronutrient profile. Brown rice sushi contains more fiber and magnesium than traditional white rice versions. If you’re concerned about refined carbohydrates, requesting brown rice can increase fiber content from 1.4g to roughly 2.1g per 100g serving.

Expert Tips Based on This Data

1. Pair With Protein-Rich Sides

Since the salmon avocado roll delivers only 1.8g of protein per 100g, order edamame (11.3g protein per 100g) or a miso soup to create a more nutritionally complete meal. A single salmon avocado roll plus edamame gives you a better amino acid profile without significantly increasing calories.

2. Request Brown Rice to Increase Fiber

The current 1.4g of fiber per 100g is adequate but not impressive. Many sushi restaurants now offer brown rice, which can boost fiber to 2.1g without changing the calorie count. This creates better blood sugar stability and keeps you fuller longer.

3. Control Soy Sauce Portions

With sodium already built into the roll, limit soy sauce to a shallow dish and dip rather than drench. A typical soy sauce packet adds 900-1000mg of sodium. If you’re eating multiple rolls, this can easily exceed your daily sodium target.

4. Consider This as an Appetizer, Not a Meal

At 93 calories per 100g (or 140 calories for a standard restaurant roll), a single salmon avocado roll won’t satisfy most people’s caloric or nutritional needs. Plan to order 2-3 rolls plus sides. A balanced sushi dinner might include one salmon avocado roll, one spicy tuna roll, edamame, and miso soup—totaling roughly 350-400 calories with better macro distribution.

5. Monitor Added Sauces and Toppings

The 93 calories reflect the basic roll only. Spicy mayo, eel sauce, or cream cheese toppings can add 50-100 calories and 5-8g of fat. Ask specifically about sauce ingredients before ordering, or request sauce on the side.

Frequently Asked Questions

Q1: How many calories are in a full salmon avocado roll from a restaurant?

A standard restaurant sushi roll weighs approximately 150-180g, placing it at 140-167 calories for the roll itself. However, this doesn’t include soy sauce, wasabi, or pickled ginger, which add minimal calories (5-10 calories combined). The bigger calorie variable comes from whether mayo-based sauces are included—spicy mayo can add 50-70 calories per roll.

Q2: Is the salmon avocado roll good for weight loss?

Yes, at 93-140 calories per roll, it’s a reasonable choice for weight loss diets. The key is portion control and pairing. A single roll won’t fill you up, so you’ll need to combine it with other foods. The macronutrient breakdown (heavily carb-focused at 17.65g carbs) means it won’t provide satiety from protein or fat. Pair it with edamame or miso soup to increase protein and create fullness, preventing overeating later.

Q3: Does the salmon in this roll provide omega-3 fatty acids?

Yes, but in limited quantities. While the data shows only 1.47g fat per 100g, raw salmon does contain EPA and DHA (omega-3 fatty acids). However, given that a typical roll contains only 15-20g of actual salmon, you’re receiving roughly 200-300mg of omega-3s—less than 20% of the daily recommended intake. You’d need to eat multiple salmon rolls or add other fatty fish options to meet omega-3 goals.

Q4: Why is the protein so low if this roll contains salmon?

The 1.8g protein per 100g reflects the composition of the entire roll, which is roughly 65-70% rice by weight. The salmon slice adds only 3-4g of protein to a 150-160g roll. The remaining weight is rice (carbs), nori (fiber and minimal protein), and avocado (mostly water and fat). This is why sushi is better viewed as a carbohydrate-based dish with fish as a flavoring rather than as a primary protein source.

Q5: How does sodium content compare to other sushi rolls?

While specific sodium data isn’t in our micronutrient table, salmon avocado rolls typically contain 800-1000mg of sodium per standard roll. This is moderate compared to spicy tuna rolls (900-1100mg due to mayo-based sauces) but higher than cucumber rolls (300-400mg). If you’re managing sodium intake, salmon avocado is a reasonable middle-ground choice, though you should still request soy sauce on the side and use sparingly.

Conclusion: Is the Salmon Avocado Roll Right for You?

The salmon avocado roll delivers 93 calories per 100g with a carb-forward macronutrient profile that makes it one of the lighter sushi options available. It’s an excellent appetizer choice for those watching calories, particularly because of its minimal fat content (1.47g) and low saturated fat. However, don’t expect it to serve as a complete meal or significant protein source—the 1.8g protein per 100g means you’ll need to pair it with other dishes.

If you’re ordering sushi, the salmon avocado roll is a smart baseline choice. Enhance it with edamame for protein, miso soup for minerals, and brown rice if available for fiber. Request soy sauce on the side, skip mayo-based add-ons, and consider ordering 2-3 rolls plus sides rather than a single roll for a satisfying, balanced meal. At roughly 140 calories per restaurant-standard roll, it fits easily into most dietary frameworks—just be intentional about what you pair it with.

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