Guide · Sushi Hub · Updated 11 September 2026
Sushi Hub calories per roll, and whether sushi is actually good for weight loss
A Sushi Hub hand roll is somewhere between about 210 and 350 calories depending on the filling, with only 3 to 14 grams of protein. That's the thing nobody tells you about sushi. A roll is mostly rice. Two rolls is around 500 calories, and depending on what's in them that might be only 10 grams of protein, which is why people eat "healthy" sushi for lunch and are starving by three.
The good news is Sushi Hub also sells the best cutting food in any fast food chain in the country. It's just not the rolls. It's the sashimi and the salads.
What a roll actually is
Here are the popular hand rolls, from Sushi Hub's own nutrition figures.
| Item | kcal | kJ | Protein g | Fat g | Carbs g |
|---|---|---|---|---|---|
| Avocado & Cucumber Sushi Hub | 218 | 912 | 3.9 | 2.9 | 43.5 |
| California Sushi Hub | 235 | 983 | 5.3 | 3.4 | 45.3 |
| Fresh Salmon Avocado - White Rice Sushi Hub | 265 | 1,109 | 9.7 | 7.8 | 38.5 |
| Teriyaki Chicken Avocado - White Rice Sushi Hub | 245 | 1,025 | 14.3 | 0.7 | 44.5 |
| Crispy Chicken Cucumber - White Rice Sushi Hub | 250 | 1,046 | 11.7 | 3.6 | 42.0 |
| Crispy Chicken Avocado - White Rice Sushi Hub | 278 | 1,163 | 10.9 | 5.8 | 45.1 |
| Crispy Chicken Cucumber - Brown Rice Sushi Hub | 227 | 950 | 12.1 | 4.4 | 34.0 |
The Avocado and Cucumber is 218 calories with 3.9 grams of protein. That's a rice snack. The Teriyaki Chicken Avocado is the best of the rolls at 245 calories with 14.3 grams, and it's still only 5.8 grams of protein per 100 calories, which is only a bit better than a McDonald's cheeseburger.
The brown rice rolls are a bit better. The Crispy Chicken Cucumber on brown rice is 227 calories against 278 for the white rice version with avocado, with more protein. If you're having rolls, go brown and pick a chicken one.
The orders that are actually good
Assorted Sashimi is 191 calories with 32.1 grams of protein. That's 16.8 grams per 100 calories, which is about the highest protein density of any main in the whole app. Only the peri peri tenders at Nando's beat it, and nothing at KFC or Grill'd gets close. It's fish, basically nothing else, and it'll keep you full for hours.
The Teriyaki Chicken Salad is 235 calories with 25.1 grams. The Salmon Sashimi is 237 with 23.7 grams. All three are under 250 calories with over 20 grams of protein, and there are only a handful of other things in the whole app that can say that.
Here's the whole menu ranked by protein per calorie for anything with at least 12 grams of protein.
| Item | kcal | Protein g | Per 100 kcal | Fat g | Carbs g |
|---|---|---|---|---|---|
| 1Assorted Sashimi | 191 | 32.1 | S16.8 | 2.3 | 9.9 |
| 2Baby Octopus Salad | 108 | 12.1 | S11.2 | 1.0 | 12.2 |
| 3Teriyaki Chicken Salad | 235 | 25.1 | S10.7 | 6.2 | 19.3 |
| 4Fresh Prawn Salad | 180 | 18.6 | S10.3 | 6.2 | 12.2 |
| 5Salmon Sashimi | 237 | 23.7 | S10.0 | 11.2 | 10.2 |
| 6Lobster Salad | 140 | 12.6 | S9.0 | 7.3 | 6.0 |
| 7Fresh Salmon Salad | 180 | 15.6 | S8.7 | 9.2 | 9.2 |
| 8Teriyaki Chicken Avocado (White Rice) | 245 | 14.3 | B5.8 | 0.7 | 44.5 |
| 9Salmon Box | 335 | 18.4 | B5.5 | 9.4 | 43.7 |
| 10Assorted Sushi Box | 514 | 27.2 | B5.3 | 3.2 | 92.3 |
Two orders I'd get
The Assorted Sashimi and an edamame. 359 calories, 41.1 grams of protein, and it feels like a lot of food for the number.
Or if you want rice, the Teriyaki Chicken Salad with a Teriyaki Chicken Avocado roll. 480 calories, 39.4 grams of protein. That's a full lunch for less than one GYG burrito.
Nigiri and boxes
Nigiri is the middle ground. A piece is 65 to about 110 calories with 3 to 5 grams of protein, so six pieces is a lighter meal than two rolls with about the same protein. The Grilled Salmon Nigiri is 68 calories a piece.
The boxes are where the calories hide. The Assorted Sushi Box is 514 calories. It's got 27.2 grams of protein, which is fine, but it's also 92.3 grams of carbs, nearly all rice. The Salmon Box is 335 with 18.4 grams and it's the better one.
Is sushi good for weight loss?
Sashimi and the salads, yes, and they're about as good as takeaway gets. The rolls, not really. A roll is a cup of rice with a bit of filling and a lot of people eat three. If you want to lose weight and you like Sushi Hub, order sashimi or a salad and add one roll if you need the rice. Don't make the rolls the meal.
Sushi Hub doesn't publish sodium, so I can't tell you what the soy sauce does. Assume it's a lot.
FAQ
How many calories in a Sushi Hub roll?
Between about 210 and 350 depending on the filling. The Avocado and Cucumber is 218, the California is 235, the Teriyaki Chicken Avocado is 245 and the Crispy Chicken Avocado is 278. Every roll is in the app.
What's the healthiest thing at Sushi Hub?
The Assorted Sashimi at 191 calories and 32.1 grams of protein. It's about the most protein per calorie of any main at any chain I track.
Is sushi high in protein?
The fish is. The rolls aren't, because they're mostly rice. A hand roll has 3 to 14 grams of protein. The sashimi has 32.1 grams for fewer calories than one roll.