Maki rolls

Dinner

Item Rating: 72/100

1 serving (150 grams) contains 200 calories, 6.0 grams of protein, 2.0 grams of fat, and 38.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		320.0
% Daily Value*
Total Fat		3.2 g	4%
	Saturated Fat	0.8 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		480 mg	20%
Total Carbohydrates		60.8 g	22%
	Dietary Fiber	3.2 g	11%
	Sugars	1.6 g
protein		9.6 g	19%
Vitamin D		0 mcg	0%
Calcium		32.0 mg	2%
Iron		0.8 mg	4%
Potassium		160.0 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

🍯 Low sugar

Source of Calories

Fat: 28 cal (9.3%)

Protein: 38 cal (12.4%)

Carbs: 243 cal (78.4%)

About Maki rolls

Maki rolls are a type of sushi originating from Japan, characterized by fish, vegetables, or other fillings wrapped in seasoned rice and seaweed (nori). Commonly served in bite-sized slices, they can include raw or cooked ingredients, catering to a variety of preferences. Maki rolls are a well-rounded dish, typically low in calories and packed with nutrients, depending on the fillings. They are a notable source of lean protein, omega-3 fatty acids (if fish is used), and dietary fiber from vegetables. The seaweed is particularly rich in iodine, crucial for thyroid health, and contains some vitamins like A, C, E, and K. However, nutritional content can vary widely depending on ingredients like tempura, mayonnaise, or soy sauce, which can increase calorie and sodium levels.

Health Benefits

• High in omega-3 fatty acids (with fish like salmon or tuna) that support heart and brain health.
• Seaweed provides iodine, which is essential for thyroid hormone production and metabolism regulation.
• Vegetable fillings add dietary fiber, aiding digestion and helping to maintain a healthy gut.
• Low in saturated fat while providing lean protein, making it a heart-healthy meal option.
• Contains trace vitamins and minerals such as vitamin A, vitamin C, magnesium, and zinc for overall wellbeing.

Dietary Considerations

Allergens: Contains fish, shellfish, soy, gluten (in certain soy sauces), sesame

Suitable for: Pescatarian, low-fat diets

Not suitable for: Vegan (unless fish is omitted), gluten-free (unless gluten-free soy sauce is used)

Selection and Storage

Consume maki rolls immediately after preparation as raw fish and seaweed can spoil quickly. If needed, store in an airtight container in the refrigerator and consume within 24 hours.

Common Questions About Maki rolls Nutrition

Are Maki Rolls high in protein?

Maki rolls typically contain moderate amounts of protein, depending on the fillings. For example, a roll with fish like tuna or salmon may provide 5-10g of protein per roll. Vegetarian Maki rolls with avocado or cucumber tend to have lower protein levels, around 1-2g per roll.

Can I eat Maki Rolls on a keto diet?

Traditional Maki rolls are not keto-friendly due to the rice, which is high in carbohydrates (20-30g of carbs per roll). However, there are keto-friendly alternatives using cauliflower rice or skipping the rice entirely to reduce the carb content.

What are the health benefits of eating Maki Rolls?

Maki rolls can be a healthy option, providing omega-3 fatty acids from fish like salmon or tuna, as well as fiber and vitamins from vegetables such as avocado and cucumber. However, some rolls may contain added sugar in the rice or high-sodium soy sauce, so moderation is key.

What is the recommended serving size for Maki Rolls?

A typical serving size is 6-8 pieces of Maki rolls, which equals one standard roll. This portion contains approximately 200-350 calories, depending on the fillings and added sauces. Adjust serving sizes based on your daily caloric and nutritional needs.

How do Maki Rolls compare to Sashimi?

Maki rolls include rice and often seaweed, making them higher in carbohydrates and calories, while sashimi is just thinly sliced fish or seafood, providing pure protein with very few carbs. Sashimi is a better option for low-carb or keto diets.

Data Sources & Scientific References