1 serving (150 grams) contains 140 calories, 2.0 grams of protein, 4.0 grams of fat, and 28.0 grams of carbohydrates.
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Nutrition Information
Calories |
222.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.3 g | 8% | |
| Saturated Fat | 0.8 g | 4% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 317.5 mg | 13% | |
| Total Carbohydrates | 44.4 g | 16% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 1.6 g | ||
| protein | 3.2 g | 6% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 15.9 mg | 1% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 317.5 mg | 6% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Avocado roll
The avocado roll is a popular choice in Japanese cuisine, often found in sushi restaurants worldwide. This simple yet flavorful dish consists of seasoned sushi rice, nori (seaweed), and fresh avocado, which provides a creamy texture and mild taste. Avocado rolls are packed with essential nutrients, including heart-healthy monounsaturated fats, dietary fiber, and a variety of vitamins and minerals. They are relatively low in calories, making them a light, nutrient-dense meal or snack option. Each roll typically contains approximately 140-200 calories, depending on the size and preparation method. This dish is also cholesterol-free and highly customizable, aligning well with plant-based and low-sodium diets. Its compact form and mild flavor make it suitable for all ages and health-conscious individuals seeking wholesome, minimally processed food options.
Health Benefits
- Avocado is rich in monounsaturated fats, specifically oleic acid, which supports heart health by reducing LDL cholesterol levels.
- High in dietary fiber (approximately 3 grams per roll), avocado rolls promote healthy digestion and help maintain steady blood sugar levels.
- Contains vitamin K (15-20 mcg per roll), which is essential for blood clotting and bone health.
- Avocado provides potassium (about 250 mg per roll), which can help regulate blood pressure and support muscle function.
- Provides antioxidants like lutein and zeaxanthin, which support eye health and reduce the risk of macular degeneration.
Dietary Considerations
Selection and Storage
Prepare avocado rolls fresh to prevent the avocado from browning. If necessary, store tightly wrapped in plastic wrap in the refrigerator for up to 24 hours to maintain freshness.
Common Questions About Avocado roll Nutrition
Is an avocado roll high in protein?
An avocado roll is not particularly high in protein, as it primarily consists of avocado and rice. On average, one avocado roll contains about 2-3 grams of protein per serving, depending on its size and additional ingredients.
Can I eat an avocado roll on a keto diet?
An avocado roll is generally not suitable for a keto diet due to the white rice, which is high in carbohydrates. One roll typically contains around 30-50 grams of carbs, which can quickly exceed the daily carb limit for keto. Opting for avocado slices without rice may be a better choice.
What are the health benefits of an avocado roll?
Avocado rolls contain healthy fats from the avocado, specifically monounsaturated fats, which are beneficial for heart health. They also provide fiber for digestion and small amounts of vitamins such as vitamin K, vitamin C, and potassium. However, they can be calorically dense due to the rice, so portion control is recommended.
What is the recommended serving size for an avocado roll?
A typical serving size for an avocado roll is one roll (6-8 pieces), which contains around 140-250 calories depending on the size and preparation. For a balanced meal, pair it with a protein-rich side such as edamame or miso soup.
How does an avocado roll compare to a cucumber roll?
Avocado rolls are higher in calories and healthy fats due to the avocado, providing around 140-250 calories per roll. Cucumber rolls are lower in calories, averaging around 120-150 calories, as they use cucumber, which is mainly water. Avocado rolls offer more nutrients like potassium and healthy fats, while cucumber rolls are a lighter, low-fat option.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Dietary Fats and Cardiovascular DiseaseNational Institutes of Health (NIH) Office of Dietary SupplementsExplains the health benefits of monounsaturated fats, abundant in avocados, for cardiovascular health.
- Role of Avocado in Improving Lipid Profiles and Heart HealthJournal of Clinical LipidologyPeer-reviewed research discussing the role of avocado consumption in improving cholesterol and supporting heart health.
- Vegetarian and Plant-Based Food Recommendations: AvocadoDietary Guidelines for Americans 2020-2025Highlights avocado as a nutrient-rich plant-based food with healthy fats in dietary recommendations.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
