1 serving (150 grams) contains 200 calories, 6.0 grams of protein, 2.0 grams of fat, and 38.0 grams of carbohydrates.
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Nutrition Information
Calories |
315.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.2 g | 4% | |
| Saturated Fat | 0.8 g | 4% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 7.9 mg | 2% | |
| Sodium | 473.2 mg | 20% | |
| Total Carbohydrates | 59.9 g | 21% | |
| Dietary Fiber | 1.6 g | 5% | |
| Sugars | 3.2 g | ||
| protein | 9.5 g | 19% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 31.5 mg | 2% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 157.7 mg | 3% | |
* 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 Maki roll
Maki rolls are a type of sushi originating from Japan, consisting of vinegared rice, various fillings like fish, vegetables, or eggs, and seaweed (nori) rolled together into a cylindrical shape. Traditional Maki roll fillings often include fresh raw or cooked seafood, cucumbers, avocado, or pickled vegetables. Nutritionally, Maki rolls are low in calories while being a good source of protein, omega-3 fatty acids, and essential vitamins like vitamin A and C. The rice provides carbohydrates for energy, while the nori contributes iodine and other trace minerals. Variations in ingredients can slightly alter the nutritional profile, making Maki rolls versatile and customizable based on dietary needs.
Health Benefits
- Rich in omega-3 fatty acids from fish, which support heart and brain health.
- High in iodine from nori, a mineral essential for healthy thyroid function.
- Contains vitamins like vitamin A and C, which aid in boosting the immune system and supporting healthy skin.
Dietary Considerations
Selection and Storage
Keep Maki rolls refrigerated and consume within 24 hours for optimal freshness. If making at home, use fresh ingredients and prepare just before serving to maintain quality and safety.
Common Questions About Maki roll Nutrition
Is Maki Roll high in protein?
Maki Roll contains moderate protein levels, mainly from the fish or seafood used. For example, a typical tuna or salmon Maki Roll may have 5-10 grams of protein per serving, depending on the portion size and ingredients.
Can I eat Maki Roll on a keto diet?
Maki Roll is typically not keto-friendly because it is made with sushi rice, which is high in carbohydrates. A single roll can contain 20-30 grams of carbs, primarily from the rice. Opting for sashimi or a 'keto sushi' option with cauliflower rice may be better for ketogenic diets.
What are the health benefits or concerns of eating Maki Roll?
Maki Rolls can be a good source of omega-3 fatty acids if made with fatty fish like salmon or tuna, promoting heart and brain health. However, they can be high in sodium due to soy sauce or other seasonings, and mercury levels should be monitored if consuming fish frequently.
What portion size should I eat if I want to keep my calorie intake balanced?
A typical serving size is 6-8 pieces, which ranges between 200-350 calories depending on the ingredients. If watching calorie intake, pair Maki Rolls with a side of salad or miso soup rather than eating multiple rolls.
How does Maki Roll compare to sashimi in terms of ingredients and nutrition?
Maki Roll includes rice and other fillings wrapped in seaweed, while sashimi is just thinly sliced raw fish. Sashimi is lower in carbohydrates and calories, focusing solely on protein and healthy fats, whereas Maki Roll offers a more balanced but higher-calorie 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.
- Fisheries and Seafood NutritionNational Institutes of Health (NIH)Discusses the nutritional benefits of seafood, a key component of maki rolls, focusing on omega-3 fatty acids and protein content.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human ServicesRecommends seafood consumption as part of a healthy diet, which is applicable to sushi rolls due to their seafood ingredients.
- The Nutritional Composition and Health Benefits of Rice-Based SushiJournal of NutritionPeer-reviewed article examining the health impacts of sushi, including nutrient content and its role in a balanced diet.
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.
