Sushi roll with seaweed salad

Lunch

Item Rating: 68/100

1 serving (200 grams) contains 300 calories, 10.0 grams of protein, 8.0 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		352.9
% Daily Value*
Total Fat		9.4 g	12%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		11.8 mg	3%
Sodium		941.2 mg	40%
Total Carbohydrates		52.9 g	19%
	Dietary Fiber	4.7 g	16%
	Sugars	5.9 g
protein		11.8 g	23%
Vitamin D		0 mcg	0%
Calcium		58.8 mg	4%
Iron		2.4 mg	13%
Potassium		352.9 mg	7%

* 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: 84 cal (24.6%)

Protein: 47 cal (13.7%)

Carbs: 211 cal (61.6%)

About Sushi roll with seaweed salad

Sushi rolls with seaweed salad are a traditional Japanese dish combining vinegared rice, raw or cooked seafood, vegetables, and nori (seaweed). Originating in Japan, sushi reflects centuries of culinary evolution, balancing flavor and nutrition. Seaweed salad, often used as a garnish or side dish, complements sushi with its distinct salty and umami taste. Nutritionally, a sushi roll provides carbohydrates from rice, lean protein from seafood, and micronutrients like iodine, magnesium, and vitamin K from nori and seaweed salad. Low in saturated fats, sushi rolls paired with seaweed salad are also relatively low-calorie, making it a light yet nutrient-dense meal.

Health Benefits

• Rich in iodine, nori and seaweed salad support healthy thyroid function.
• Seaweed is high in antioxidants, including vitamins A and C, which help combat oxidative stress.
• Sushi rolls with seafood provide lean protein that aids in muscle repair and growth.
• Nori contains vitamin K, important for blood clotting and bone health.
• Magnesium in seaweed can support nerve function and muscle relaxation.

Dietary Considerations

Allergens: Contains seafood, soy (if soy sauce is used), sesame seeds (common in toppings)

Suitable for: Pescatarian, low-calorie diets, mediterranean diet

Not suitable for: Vegan (unless made with plant-based alternatives), gluten-free (due to soy sauce unless gluten-free soy sauce is used)

Selection and Storage

Sushi rolls should be consumed fresh; if leftovers occur, refrigerate immediately and consume within 24 hours. Seaweed salad can be stored in an airtight container in the fridge for up to 3 days.

Common Questions About Sushi roll with seaweed salad Nutrition

What is the nutritional content of a sushi roll with seaweed salad?

A standard sushi roll with a seaweed salad typically contains around 200-300 calories per serving, depending on ingredients. It provides approximately 5-10 grams of protein and contains key nutrients like iodine, vitamin C, and iron from the seaweed. It may also have omega-3 fatty acids if fish is included but can be higher in sodium due to soy sauce or seasoned seaweed.

Can I eat a sushi roll with seaweed salad on a keto diet?

Most sushi rolls are not keto-friendly due to the white rice, which is high in carbohydrates. However, a keto-friendly version can be made by using cauliflower rice or skipping the rice altogether. Pairing it with plain seaweed salad is also an excellent low-carb option.

What are the health benefits or concerns of eating sushi rolls with seaweed salad?

This dish offers several health benefits, such as antioxidants, iodine for thyroid health, and omega-3 fatty acids if fish is included. However, it can be high in sodium from the seaweed seasoning or soy sauce, which may be a concern for individuals monitoring their salt intake. Opting for low-sodium soy sauce can help reduce this risk.

What is a recommended serving size for sushi rolls and seaweed salad?

A typical serving size would be 6-8 pieces of sushi roll, paired with 1 cup of seaweed salad as a side. This combination provides a balanced portion for an average meal but can be adjusted based on dietary goals and hunger levels.

How does a sushi roll with seaweed salad compare to a sashimi platter with seaweed salad?

A sushi roll with seaweed salad generally contains more carbohydrates due to the rice, while a sashimi platter with seaweed salad is low-carb and focuses on lean protein from raw fish. The sashimi option may be better for those on keto or low-carb diets, while the sushi roll provides more energy from carbs.

Data Sources & Scientific References