Maki salmon

Lunch

Item Rating: 73/100

1 serving (150 grams) contains 200 calories, 10.0 grams of protein, 5.0 grams of fat, and 28.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		315.5
% Daily Value*
Total Fat		7.9 g	10%
	Saturated Fat	1.6 g	8%
	Polyunsaturated Fat	0 g
Cholesterol		31.5 mg	10%
Sodium		473.2 mg	20%
Total Carbohydrates		44.2 g	16%
	Dietary Fiber	1.6 g	5%
	Sugars	3.2 g
protein		15.8 g	31%
Vitamin D		157.7 mcg	788%
Calcium		31.5 mg	2%
Iron		0.8 mg	4%
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

🍯 Low sugar

Source of Calories

Fat: 71 cal (22.9%)

Protein: 63 cal (20.3%)

Carbs: 176 cal (56.8%)

About Maki salmon

Maki Salmon is a type of sushi roll that combines vinegared rice, nori (seaweed), and fresh salmon, often accompanied by vegetables like cucumber or avocado. Originating from Japan, this dish is a staple in Japanese cuisine and has gained global popularity. Salmon maki is not only a delightful culinary experience but also a nutrient-dense food. Salmon is an excellent source of high-quality protein and omega-3 fatty acids, particularly EPA and DHA, which support cardiovascular health. It also offers vitamins like B12 and D, as well as essential minerals such as selenium and potassium. Seaweed, used as the wrap, contributes iodine and other trace minerals to the meal, while the rice provides a quick energy source through carbohydrates.

Health Benefits

• Rich in omega-3 fatty acids (1.5-2 grams per 100 grams), which support heart and brain health.
• High in vitamin B12 (3.2 mcg per 100 grams of salmon), crucial for red blood cell formation and DNA synthesis.
• Source of selenium (23 mcg per 100 grams of salmon), an antioxidant mineral that supports immune function.

Dietary Considerations

Allergens: Contains fish (salmon), soy (if soy sauce is used), sesame (if included as a topping)

Suitable for: Pescatarian diet, low-carb diets (if prepared without rice), gluten-free diet (if soy sauce is excluded or gluten-free soy sauce is used)

Not suitable for: Vegetarian diet, vegan diet, fish-free diet

Selection and Storage

Store fresh salmon in the coldest section of the refrigerator and consume within 1-2 days. Prepare and consume maki immediately to maintain freshness and food safety.

Common Questions About Maki salmon Nutrition

Is Maki Salmon high in protein?

Yes, Maki Salmon is a good source of protein. A typical piece of salmon maki roll contains about 3-4 grams of protein per piece, while a standard 6-piece roll provides approximately 20-24 grams of protein, making it a filling and nutritious option for its size.

Can I eat Maki Salmon on a keto diet?

Maki Salmon is not ideal for a strict keto diet because it typically contains rice, which is high in carbohydrates. A 6-piece serving includes around 30-40 grams of carbs due to the rice. However, you can opt for sashimi or request rolls made with cauliflower rice for a keto-friendly alternative.

What are the health benefits of Maki Salmon?

Maki Salmon is beneficial due to the high omega-3 fatty acids found in salmon, which support heart health and brain function. It also contains vitamin D, B vitamins, and selenium. However, be mindful of sodium in soy sauce when consuming with condiments, as it can contribute to high sodium intake.

How many pieces of Maki Salmon should I eat in one serving?

A typical serving of Maki Salmon is 6-8 pieces, which provides around 300-400 calories depending on the ingredients and preparation. Pairing it with a side of vegetables or miso soup can help create a balanced meal without overloading on calories.

How does Maki Salmon compare to sashimi or nigiri?

Maki Salmon is made with rice, seaweed, and additional fillings like avocado, making it higher in carbs and calories than sashimi (just raw fish) or nigiri (fish over a small rice portion). Sashimi is best for low-carb diets, while Maki provides a more balanced meal with carbs, fats, and protein, especially when paired with healthy ingredients.

Data Sources & Scientific References