Prawn roll

Seafood

Item Rating: 69/100

1 serving (150 grams) contains 250 calories, 15.0 grams of protein, 8.0 grams of fat, and 30.0 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		110.4 mg	36%
Sodium		946.4 mg	41%
Total Carbohydrates		47.3 g	17%
	Dietary Fiber	3.2 g	11%
	Sugars	6.3 g
protein		23.7 g	47%
Vitamin D		0 mcg	0%
Calcium		78.9 mg	6%
Iron		2.4 mg	13%
Potassium		315.5 mg	6%

* 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: 113 cal (28.5%)

Protein: 94 cal (23.9%)

Carbs: 189 cal (47.6%)

About Prawn roll

A prawn roll is a popular seafood dish commonly found in coastal cuisines worldwide, but particularly favored in East Asian, Australian, and British cuisines. It typically consists of prawns mixed with mayonnaise or seasoned dressing, accompanied by fresh vegetables like lettuce, all wrapped in a soft bread roll or similar bun. Prawns are a rich source of lean protein, low in calories, and packed with essential nutrients like selenium, iodine, and vitamin B12. The addition of vegetables in a prawn roll can further enhance its nutritional profile with dietary fiber and vitamins. While flavorful and nutritious, moderation is key due to the potential for high sodium content in processed ingredients such as mayonnaise.

Health Benefits

• Rich source of lean protein, which supports muscle repair and growth.
• High in selenium, an antioxidant that helps combat oxidative stress.
• Contains iodine, vital for thyroid health and metabolic function.
• Provides vitamin B12, essential for nerve function and red blood cell production.

Dietary Considerations

Allergens: Contains shellfish, eggs (from mayonnaise), gluten (from bread roll)

Suitable for: Pescatarian

Not suitable for: Vegan, shellfish allergy, gluten-free diet

Selection and Storage

Keep prawns refrigerated below 40°F (4°C) and consume fresh within 1-2 days. Store rolls in an airtight container if assembled to prevent soggy texture.

Common Questions About Prawn roll Nutrition

Is a prawn roll high in protein?

A prawn roll can be a moderate source of protein depending on the amount of prawns used. Prawns themselves provide approximately 25 grams of protein per 100 grams, but additional elements like bread and sauces in the roll dilute the overall protein content.

Can I eat a prawn roll on a keto diet?

A prawn roll is generally not keto-friendly due to the bread used, which is high in carbohydrates. However, you can modify it by using a low-carb or keto-approved wrap instead of a traditional bread roll.

Are there any health benefits or concerns with prawn rolls?

Prawns provide essential nutrients like omega-3 fatty acids, vitamin B12, and selenium. However, prawn rolls may be high in sodium and unhealthy fats depending on the type of dressing and preparation methods, such as frying. Consider healthier preparation options to reduce these risks.

What is the recommended portion size for a prawn roll?

A single prawn roll (typically around 200-300 grams) is often sufficient for a meal, providing roughly 300-400 calories depending on the ingredients used. Pair it with a side salad or steamed vegetables for a balanced meal.

How does a prawn roll compare to a tuna sandwich in nutrition?

A prawn roll generally has fewer calories and less fat than a tuna sandwich, provided the tuna is mixed with mayonnaise. Prawns are higher in protein and lower in calories per gram than tuna, making the prawn roll a slightly lighter option if prepared healthily.

Data Sources & Scientific References