Mackerel sushi roll

Seafood

Item Rating: 70/100

1 serving (150 grams) contains 250 calories, 12.0 grams of protein, 8.0 grams of fat, and 35.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		394.3
% Daily Value*
Total Fat		12.6 g	16%
	Saturated Fat	3.2 g	16%
	Polyunsaturated Fat	0 g
Cholesterol		31.5 mg	10%
Sodium		788.6 mg	34%
Total Carbohydrates		55.2 g	20%
	Dietary Fiber	1.6 g	5%
	Sugars	3.2 g
protein		18.9 g	37%
Vitamin D		157.7 mcg	788%
Calcium		31.5 mg	2%
Iron		2.4 mg	13%
Potassium		236.6 mg	5%

* 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

Fat: 113 cal (27.7%)

Protein: 75 cal (18.4%)

Carbs: 220 cal (53.9%)

About Mackerel sushi roll

Mackerel sushi rolls, a staple in Japanese cuisine, combine vinegared sushi rice, mackerel fillet, and nori (seaweed). Mackerel is a highly sustainable oily fish, renowned for being nutrient-dense and flavorful. These rolls are typically seasoned with soy sauce, wasabi, or pickled ginger. Mackerel is particularly rich in omega-3 fatty acids, protein, and essential vitamins such as vitamin D and B12. Sushi rice contributes carbohydrates and is often enriched with vitamins during processing. Together, these ingredients offer a balanced profile of macronutrients and micronutrients. A single 150g serving of mackerel sushi roll provides approximately 250–300 calories, 20g protein, 10g fat, and essential micronutrients like selenium and iodine, supporting overall health and vitality.

Health Benefits

• Rich source of omega-3 fatty acids, which support heart health and brain function.
• High in vitamin D, aiding in calcium absorption and bone health maintenance.
• Contains vitamin B12, essential for healthy red blood cell production and neurological function.

Dietary Considerations

Allergens: Contains fish, soy (if paired with soy sauce), sesame (if sprinkled), gluten (if soy sauce is not gluten-free)

Suitable for: Pescatarian diets, low-carb diets (if rice content is moderated)

Not suitable for: Vegetarian diets, vegan diets, low-sodium diets (due to soy sauce and seaweed)

Selection and Storage

Store mackerel sushi rolls in the refrigerator and consume within 24 hours. Keep them tightly wrapped to maintain freshness and prevent contamination.

Common Questions About Mackerel sushi roll Nutrition

Is mackerel sushi roll high in protein?

Yes, mackerel sushi rolls are relatively high in protein due to the mackerel. A single roll typically provides around 12-15 grams of protein, making it a good option for those looking to boost their protein intake.

Can I eat mackerel sushi roll on a keto diet?

Mackerel itself is keto-friendly, but traditional sushi rolls tend to contain white rice, which is high in carbs and not suitable for keto. However, if the roll is made with cauliflower rice or without rice, it can fit into a keto diet.

What are the health benefits or concerns of eating mackerel sushi rolls?

Mackerel is rich in heart-healthy omega-3 fatty acids, vitamin D, and B12, which support brain and cardiovascular health. However, mackerel is also a fish with moderate mercury levels, so it’s best to consume in moderation, especially for pregnant women.

What is the recommended serving size for mackerel sushi rolls?

A typical serving size for mackerel sushi rolls is one roll, which consists of 6-8 pieces. This portion averages around 250-300 calories but can vary depending on preparation methods. Pair it with salad or miso soup for a balanced meal.

How does a mackerel sushi roll compare to a salmon sushi roll?

Both mackerel and salmon sushi rolls are rich in omega-3 fatty acids and good protein sources. Mackerel has a stronger, more distinct flavor, and slightly higher fat content, whereas salmon is milder and more widely consumed. The choice depends on personal preference.

Data Sources & Scientific References