Sushi glycemic index
Sushi has a glycemic index of 48, which is low. A 150 g serving (about 6 pieces) has a glycemic load of 13 (medium).
Also known as: sushi rolls, maki
- Serving150 g
- Available carbs26 g
- Fiber1.5 g
- Sugars3.2 g
- Protein4.4 g
- Calories141 kcal
Serving: about 6 pieces.
What to know
Sushi tested low GI, likely because the rice vinegar and the fish, seaweed and avocado slow digestion. The rice still adds up: ten pieces can hold as much carbohydrate as a cup of rice.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 8.7 g | 4 | Low |
| 100 g | 17 g | 8 | Low |
| 150 g · about 6 pieces | 26 g | 13 | Medium |
| 300 g · double serving | 52 g | 25 | High |
What the studies found
The value of 48 is the median of 3 published measurements in the International Tables of Glycemic Index (2021). Results are fairly consistent (45 to 55).
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 45 · Australia 2010
- 48 · Australia 2001
- 55 · Japan 2003
Sushi compared with other dishes
Similar low-GI foods
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Frequently asked questions
Is sushi low glycemic?
Yes. With a GI of 48, sushi is in the low range (55 or less).
What is the glycemic load of sushi?
A 150 g serving (about 6 pieces) has a glycemic load of 13, which is medium. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat sushi?
With a GI of 48 and a medium glycemic load per serving, sushi can be part of a diabetes-friendly diet with attention to portion size and pairing it with protein, fat or fiber. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in sushi?
A 150 g serving has about 28 g of total carbohydrate, including 1.5 g of fiber, leaving 26.1 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 18.4 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (150 g) | |
|---|---|---|
| Calories | 94 kcal | 141 kcal |
| Carbohydrates | 18 g | 28 g |
| Available carbs | 17 g | 26 g |
| Fiber | 1 g | 1.5 g |
| Sugars | 2.1 g | 3.2 g |
| Protein | 2.9 g | 4.4 g |
| Fat | 0.7 g | 1 g |
Source: USDA FoodData Central, Sushi, NFS (FNDDS, FDC 2708959). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.