Avocado rolls

Appetizer

Item Rating: 80/100

1 serving (140 grams) contains 240 calories, 4.0 grams of protein, 8.0 grams of fat, and 36.0 grams of carbohydrates.

Nutrition Information

1 cup (237.3g)

Calories		406.8
% Daily Value*
Total Fat		13.6 g	17%
	Saturated Fat	2.5 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		678.0 mg	29%
Total Carbohydrates		61.0 g	22%
	Dietary Fiber	8.5 g	30%
	Sugars	3.4 g
protein		6.8 g	13%
Vitamin D		0 mcg	0%
Calcium		33.9 mg	2%
Iron		2.0 mg	11%
Potassium		508.5 mg	10%

* 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

🍯 Low sugar

Source of Calories

Fat: 122 cal (31.1%)

Protein: 27 cal (6.9%)

Carbs: 244 cal (62.0%)

About Avocado rolls

Avocado rolls are a popular dish in Japanese cuisine, typically consisting of nori (seaweed), seasoned sushi rice, and fresh avocado slices. They are a plant-based, nutrient-dense sushi option, offering a mix of essential vitamins, minerals, and healthy fats. Avocados are renowned for their high monounsaturated fat content, which supports heart health, and they also provide vitamins such as K and E. Additionally, they are paired with sushi rice, which is a source of quick-digesting carbohydrates, and nori, which contributes iodine and small amounts of protein. Avocado rolls are light yet filling, making them an excellent choice for a nutritious meal or snack.

Health Benefits

• Avocado is rich in monounsaturated fats, which help lower bad cholesterol (LDL) and support heart health.
• Contains vitamin K, which contributes to bone health and proper blood clotting.
• Provides dietary fiber, supporting digestive health and promoting a feeling of satiety.
• Vitamin E in avocados acts as an antioxidant, protecting cells from oxidative stress.
• Nori in the rolls is a source of iodine, essential for thyroid function.

Dietary Considerations

Allergens: Contains gluten (if soy sauce is served), sesame (if seeds are added)

Suitable for: Vegan, vegetarian, dairy-free

Not suitable for: Low-carb diets, keto diets

Selection and Storage

Avocado rolls are best consumed immediately after preparation to ensure freshness. If necessary, store covered in the refrigerator for up to 24 hours, but the texture and flavor may decline. Avoid freezing.

Common Questions About Avocado rolls Nutrition

What is the nutritional content of avocado rolls?

Avocado rolls typically contain around 140-200 calories per 6-piece serving, with 2-4 grams of protein and about 4 grams of fat, largely from the avocado. They are a good source of vitamins C, E, K, and B6, as well as potassium and fiber.

Are avocado rolls suitable for a keto diet?

Avocado rolls are not typically keto-friendly due to the rice, which is high in carbohydrates (around 30-40 grams per serving). If you're on a keto diet, consider substituting the rice with cauliflower rice or a cucumber wrap for a lower-carb option.

What are the health benefits of avocado rolls?

Avocado rolls provide healthy fats, particularly monounsaturated fats, which are good for heart health. They also deliver fiber to support digestive health and potassium to help maintain healthy blood pressure. However, be mindful of sodium in soy sauce typically served alongside them.

What is a recommended portion size for avocado rolls?

A standard portion of avocado rolls is usually 6 pieces, making it a moderate snack or appetizer. If incorporating into a meal, pairing with a protein-rich side (like edamame or sashimi) can help balance nutrition.

How do avocado rolls compare to other sushi rolls?

Avocado rolls are lower in calories and fat compared to tempura-based rolls or those made with mayonnaise-based sauces. However, they are less protein-rich than rolls containing fish or seafood. For a higher protein sushi option, consider tuna or salmon rolls.

Data Sources & Scientific References