Maki sushi

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 (236.6g)

Calories		315.5
% Daily Value*
Total Fat		3.2 g	4%
	Saturated Fat	0.8 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		473.2 mg	20%
Total Carbohydrates		59.9 g	21%
	Dietary Fiber	3.2 g	11%
	Sugars	1.6 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

Fat: 28 cal (9.4%)

Protein: 38 cal (12.4%)

Carbs: 239 cal (78.2%)

About Maki sushi

Maki sushi is a traditional Japanese dish consisting of vinegared rice (shari) and various fillings like raw fish, vegetables, or eggs, all wrapped in a sheet of seaweed (nori). Originating in Japan centuries ago, maki sushi is now widely enjoyed globally as part of Japanese cuisine. Nutritionally, it is a balanced dish offering carbohydrates from rice, protein from fish or other fillings, and essential trace elements from seaweed. A standard 6-piece serving contains about 200-300 calories, varying by ingredients, and is moderately low in fat while providing important nutrients like omega-3 fatty acids (from fish), iodine (from seaweed), and several vitamins. The dish can be customized to suit different dietary needs, making it a popular choice for health-conscious individuals.

Health Benefits

• Rich in omega-3 fatty acids from fish, which support heart health and brain function.
• Provides iodine from nori, essential for thyroid function and hormone regulation.
• Vitamin A from vegetables like avocado or carrots enhances skin and vision health.

Dietary Considerations

Allergens: Contains fish, crustaceans (if included), soy (in soy sauce), sesame (if included), gluten (in soy sauce or tempura)

Suitable for: Pescatarian, low-fat diets

Not suitable for: Vegan (if fish or egg included), gluten-free (unless tamari or gluten-free soy sauce is used), shellfish allergy

Selection and Storage

Maki sushi should be consumed fresh for best quality and taste. Refrigerate leftovers in an airtight container and consume within 24 hours. Avoid freezing as it affects texture.

Common Questions About Maki sushi Nutrition

Is Maki Sushi high in protein?

Maki sushi can be a moderate source of protein, depending on the filling. For instance, a single tuna or salmon maki roll typically provides around 4-6 grams of protein, while vegetarian options like cucumber maki have negligible protein content. The protein largely comes from fish or seafood ingredients, making it a decent choice for moderate protein intake.

Can I eat Maki Sushi on a keto diet?

Traditional Maki Sushi is not suitable for a keto diet due to the rice, which is high in carbohydrates. A single serving of Maki Sushi often contains 12-15 grams of carbs from the rice. However, you can opt for keto-friendly versions made with cauliflower rice or wrapped in cucumber or seaweed without rice to keep carbs low.

What are the health benefits or concerns of eating Maki Sushi?

Maki Sushi provides omega-3 fatty acids from fish like salmon and tuna, which support heart and brain health, alongside vitamins like B12 and D. However, concerns include high sodium levels from soy sauce and possible mercury exposure from some fish. Moderation and using low-sodium soy sauce can help mitigate these risks.

How many Maki Sushi rolls should I eat per serving?

A typical serving size is 6-8 pieces of Maki Sushi, which provides roughly 200-400 calories depending on the ingredients. For a balanced meal, pair Maki Sushi with a side of edamame or miso soup and consider the calorie content if you're monitoring dietary intake.

How does Maki Sushi compare to Sashimi in terms of nutrition?

Maki Sushi typically contains more carbohydrates due to the rice, while Sashimi is pure protein and healthy fats from raw fish. A typical piece of Sashimi has around 25-30 calories and 4-6 grams of protein, whereas a Maki roll piece contains 40-60 calories with added carbs. Sashimi is better for low-carb diets, while Maki Sushi offers a more balanced option with carbs and fiber.

Data Sources & Scientific References