Cooked salmon avocado roll

Lunch

Item Rating: 74/100

1 serving (200 grams) contains 300 calories, 15.0 grams of protein, 10.0 grams of fat, and 35.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		352.9
% Daily Value*
Total Fat		11.8 g	15%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		35.3 mg	11%
Sodium		588.2 mg	25%
Total Carbohydrates		41.2 g	14%
	Dietary Fiber	3.5 g	12%
	Sugars	2.4 g
protein		17.6 g	35%
Vitamin D		235.3 mcg	1176%
Calcium		23.5 mg	1%
Iron		1.2 mg	6%
Potassium		352.9 mg	7%

* 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: 106 cal (31.1%)

Protein: 70 cal (20.6%)

Carbs: 164 cal (48.3%)

About Cooked salmon avocado roll

The Cooked Salmon Avocado Roll is a popular dish in Japanese cuisine, known for its balance of flavors and textures. It consists of cooked salmon, creamy avocado, sushi rice, and seaweed (nori), making it a nutrient-dense option often enjoyed as sushi or a light meal. Cooked salmon provides high-quality protein and omega-3 fatty acids, while avocado is rich in heart-healthy monounsaturated fats. Sushi rice contributes carbohydrates for energy. This roll is relatively low in calories yet nutrient-packed, offering a variety of micronutrients such as vitamin D, potassium, and B vitamins, making it both flavorful and nourishing.

Health Benefits

• Omega-3 fatty acids from cooked salmon support brain health and reduce inflammation.
• Avocado is high in monounsaturated fats, which promote heart health and improve cholesterol levels.
• Cooked salmon is a rich source of vitamin D, essential for bone strength and calcium absorption.
• The roll provides B vitamins, including B12 from salmon, supporting energy metabolism and red blood cell production.
• Seaweed (nori) adds iodine, which is important for thyroid function and hormone regulation.

Dietary Considerations

Allergens: Contains fish, soy (if soy sauce is used), sesame (if seeds are added)

Suitable for: Pescatarian, gluten-free (if gluten-free soy sauce is used)

Not suitable for: Vegan, vegetarian

Selection and Storage

Consume sushi rolls within 24 hours if stored in the refrigerator. Keep them tightly wrapped to retain moisture and prevent drying out.

Common Questions About Cooked salmon avocado roll Nutrition

Is a cooked salmon avocado roll high in protein?

Yes, a cooked salmon avocado roll is a good source of protein, supplying around 15-18 grams per standard roll (6-8 pieces), depending on the portion and ingredients. The protein comes mainly from the salmon, which is a complete protein providing all essential amino acids.

Can I eat a cooked salmon avocado roll on a keto diet?

A cooked salmon avocado roll is not typically keto-friendly due to the white rice used, which is high in carbohydrates. A standard roll can have 30-40 grams of carbs. For a keto option, consider a roll made with cauliflower rice or without rice entirely.

What are the health benefits of cooked salmon avocado rolls?

Cooked salmon avocado rolls offer several health benefits. The salmon is rich in omega-3 fatty acids, which support heart and brain health, while avocado provides healthy monounsaturated fats, potassium, and fiber. However, they can be high in sodium due to soy sauce, so adjust your intake accordingly.

How many rolls of cooked salmon avocado sushi should I eat per meal?

A typical serving of sushi is 6-8 pieces (1 roll), which provides around 250-300 calories. For a balanced meal, pair it with a side salad or steamed veggies. If you eat more rolls, keep an eye on sodium and carbohydrate intake.

How does a cooked salmon avocado roll compare to raw salmon sushi?

Cooked salmon avocado rolls have a slightly different texture and flavor compared to raw salmon sushi. Cooking the salmon reduces some omega-3 content but makes it safe for people who avoid raw fish. Raw salmon offers higher nutrients like vitamin D and omega-3s in their natural state.

Data Sources & Scientific References