Salmon and avocado sushi

Dinner

Item Rating: 74/100

1 serving (150 grams) contains 250 calories, 12.0 grams of protein, 10.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		400.0
% Daily Value*
Total Fat		16.0 g	20%
	Saturated Fat	3.2 g	16%
	Polyunsaturated Fat	0 g
Cholesterol		32.0 mg	10%
Sodium		640.0 mg	27%
Total Carbohydrates		48 g	17%
	Dietary Fiber	4.8 g	17%
	Sugars	3.2 g
protein		19.2 g	38%
Vitamin D		160.0 mcg	800%
Calcium		32.0 mg	2%
Iron		1.6 mg	8%
Potassium		480 mg	10%

* 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: 144 cal (34.9%)

Protein: 76 cal (18.6%)

Carbs: 192 cal (46.5%)

About Salmon and avocado sushi

Salmon and avocado sushi is a popular Japanese dish combining vinegared rice, fresh salmon, ripe avocado, and often seaweed (nori). Originating from Japan, sushi has become a global cuisine due to its fresh flavors and potential health benefits. Salmon is rich in omega-3 fatty acids, while avocado contributes healthy monounsaturated fats. Sushi rice adds carbohydrates, and nori is a source of iodine and trace minerals. This dish is highly nutritious, offering balanced macronutrients and essential vitamins, including vitamin D and B vitamins from salmon, vitamin K from avocado, and minerals like selenium and potassium. It is a versatile option suitable for many diets, especially when served fresh and minimally processed.

Health Benefits

• Rich in omega-3 fatty acids from salmon, which support heart health and reduce inflammation.
• Contains vitamin D from salmon, promoting bone health and immune system function.
• Provides monounsaturated fats from avocado, which can improve cholesterol levels and boost energy.
• High in iodine from nori, essential for thyroid health and hormonal balance.
• Offers antioxidants like vitamin E from avocado, supporting skin health and reducing oxidative stress.

Dietary Considerations

Allergens: Contains fish, soy (if soy sauce is served), sesame (if seeds are added)

Suitable for: Pescatarian, mediterranean diet, low-carb (if using cauliflower rice)

Not suitable for: Vegan, seafood allergy, low-sodium (due to soy sauce if used)

Selection and Storage

Consume immediately for freshness or store tightly sealed in the refrigerator for up to 24 hours to prevent spoilage. Avoid freezing as texture can degrade.

Common Questions About Salmon and avocado sushi Nutrition

Is salmon and avocado sushi high in protein?

Yes, salmon and avocado sushi is a good source of protein. A typical roll contains about 5-7 grams of protein per piece, largely from the salmon. The protein content may vary depending on the exact ingredients and portion sizes.

Can I eat salmon and avocado sushi on a keto diet?

Traditional salmon and avocado sushi rolls, which include white rice, are not keto-friendly due to their high carbohydrate content (about 30-40 grams of carbs per roll). However, you can opt for a sushi roll without rice or one made with cauliflower rice to make it keto-compatible.

What are the health benefits of salmon and avocado sushi?

Salmon and avocado sushi is rich in omega-3 fatty acids from the salmon, which support heart and brain health. Additionally, avocado provides healthy monounsaturated fats, potassium, and fiber, which contribute to overall wellbeing. However, sushi can be high in sodium if soy sauce is heavily used.

What is the recommended portion size for salmon and avocado sushi?

A typical serving size is about 6-8 pieces of sushi, depending on your calorie and nutritional needs. This portion provides approximately 250-400 calories, making it suitable as a light meal or snack when paired with a side salad or miso soup.

How does salmon and avocado sushi compare to other sushi rolls?

Compared to options like tempura rolls or fried sushi, salmon and avocado rolls are generally lower in calories and saturated fat. They are also more nutrient-dense because of the healthy fats and omega-3s in both the salmon and avocado. For an even healthier option, choose sushi made with brown rice instead of white rice for added fiber.

Data Sources & Scientific References