Sushi Roll vs Gyro: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Sushi Roll is generally healthier
Sushi Roll comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (143 vs 250), more fiber (0.8g vs 0g), less sodium (480mg vs 600mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Sushi Roll
143 kcal
More Protein
Gyro
20g
More Fiber
Sushi Roll
0.8g
Less Sugar
Gyro
2g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Sushi Roll | Gyro | Difference |
|---|---|---|---|
| Calories | 143kcal✓ | 250kcal | -107.0kcal |
| Protein | 5.8g | 20g✓ | -14.2g |
| Carbohydrates | 22g✓ | 24g | -2.0g |
| Fat | 3.5g✓ | 10g | -6.5g |
| Fiber | 0.8g✓ | 0g | +0.8g |
| Sugar | 3g | 2g✓ | +1.0g |
| Sodium | 480mg✓ | 600mg | -120.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Sushi Roll
Gyro
Diet Compatibility
Sushi Roll
Gyro
When to Choose Sushi Roll
- ✓Lower in calories (143 vs 250)
- ✓More fiber (0.8g vs 0g)
- ✓Lower in carbs (22g vs 24g)
- ✓Lower sodium (480mg vs 600mg)
Common Uses
When to Choose Gyro
- ✓Higher in protein (20g vs 5.8g)
- ✓Less sugar (2g vs 3g)
Common Uses
Sushi Roll vs Gyro: Nutritional Analysis
Gyro is more calorie-dense at 250 calories per 100g compared to 143 for Sushi Roll, a difference of 107 calories. On the protein front, Gyro delivers more with 20g per 100g versus 5.8g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Sushi Roll and Gyro tell different nutritional stories. Sushi Roll provides 22g of carbohydrates, 3.5g of fat, and 0.8g of fiber per 100g, while Gyro contains 24g carbs, 10g fat, and 0g fiber. The higher fiber content in Sushi Roll supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Sushi Roll contains 3g while Gyro has 2g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Sushi Roll is the lower-calorie choice at 143 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Gyro provides more protein (20g/100g), supporting muscle repair and growth.
- For sustained energy: Sushi Roll offers more fiber (0.8g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Sushi Roll or Gyro?
Gyro has more calories with 250 kcal per 100g, compared to Sushi Roll with 143 kcal. That's a difference of 107 calories per 100g serving.
Is Sushi Roll healthier than Gyro?
Based on our nutritional analysis, Sushi Roll is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Sushi Roll has 143 calories, 5.8g protein, and 0.8g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Sushi Roll and Gyro?
Gyro has more protein with 20g per 100g, compared to Sushi Roll with 5.8g. Gyro provides 14.2g more protein per 100g serving.
Which is better for weight loss, Sushi Roll or Gyro?
For weight loss, Sushi Roll is the better choice with only 143 calories per 100g compared to 250 calories in Gyro. Sushi Roll also offers 0.8g of fiber per 100g, which helps you feel fuller longer.
Does Sushi Roll or Gyro have fewer carbs?
Sushi Roll has fewer carbs with 22g per 100g, compared to Gyro with 24g. If you're following a low-carb diet, Sushi Roll is the better option with 2.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.