Sushi Roll vs Pizza: 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 285), less sugar (3g vs 3.8g), less sodium (480mg vs 550mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Sushi Roll
143 kcal
More Protein
Pizza
10g
More Fiber
Pizza
2.5g
Less Sugar
Sushi Roll
3g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Sushi Roll | Pizza | Difference |
|---|---|---|---|
| Calories | 143kcal✓ | 285kcal | -142.0kcal |
| Protein | 5.8g | 10g✓ | -4.2g |
| Carbohydrates | 22g✓ | 36g | -14.0g |
| Fat | 3.5g✓ | 11g | -7.5g |
| Fiber | 0.8g | 2.5g✓ | -1.7g |
| Sugar | 3g✓ | 3.8g | -0.8g |
| Sodium | 480mg✓ | 550mg | -70.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Sushi Roll
Pizza
Diet Compatibility
Sushi Roll
Pizza
When to Choose Sushi Roll
- ✓Lower in calories (143 vs 285)
- ✓Lower in carbs (22g vs 36g)
- ✓Less sugar (3g vs 3.8g)
- ✓Lower sodium (480mg vs 550mg)
Common Uses
When to Choose Pizza
- ✓Higher in protein (10g vs 5.8g)
- ✓More fiber (2.5g vs 0.8g)
Common Uses
Sushi Roll vs Pizza: Nutritional Analysis
Pizza is more calorie-dense at 285 calories per 100g compared to 143 for Sushi Roll, a difference of 142 calories. On the protein front, Pizza delivers more with 10g 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 Pizza tell different nutritional stories. Sushi Roll provides 22g of carbohydrates, 3.5g of fat, and 0.8g of fiber per 100g, while Pizza contains 36g carbs, 11g fat, and 2.5g fiber. The higher fiber content in Pizza supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Sushi Roll contains 3g while Pizza has 3.8g 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: Pizza provides more protein (10g/100g), supporting muscle repair and growth.
- For sustained energy: Pizza offers more fiber (2.5g/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 Pizza?
Pizza has more calories with 285 kcal per 100g, compared to Sushi Roll with 143 kcal. That's a difference of 142 calories per 100g serving.
Is Sushi Roll healthier than Pizza?
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 Pizza?
Pizza has more protein with 10g per 100g, compared to Sushi Roll with 5.8g. Pizza provides 4.2g more protein per 100g serving.
Which is better for weight loss, Sushi Roll or Pizza?
For weight loss, Sushi Roll is the better choice with only 143 calories per 100g compared to 285 calories in Pizza. Pizza also offers 2.5g of fiber per 100g, which helps you feel fuller longer.
Does Sushi Roll or Pizza have fewer carbs?
Sushi Roll has fewer carbs with 22g per 100g, compared to Pizza with 36g. If you're following a low-carb diet, Sushi Roll is the better option with 14.0g 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.