1 serving (200 grams) contains 250 calories, 10.0 grams of protein, 5.0 grams of fat, and 38.0 grams of carbohydrates.
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Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.9 g | 7% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 11.8 mg | 3% | |
| Sodium | 588.2 mg | 25% | |
| Total Carbohydrates | 44.7 g | 16% | |
| Dietary Fiber | 1.2 g | 4% | |
| Sugars | 2.4 g | ||
| protein | 11.8 g | 23% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 23.5 mg | 1% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 176.5 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
About Sushi rolls
Sushi rolls, originating from Japan, are a popular dish made with vinegared rice, seafood, vegetables, and sometimes fruits, wrapped in nori (seaweed). They come in various styles such as maki (rolled sushi) and uramaki (inside-out rolls). Nutritionally, sushi rolls provide a balance of carbohydrates from rice, protein from fish or plant-based fillings, and essential fatty acids from ingredients like salmon or avocado. They are also low in saturated fat and can be high in vitamins and minerals depending on the fillings. Sushi is considered a healthy option when portions are controlled and fillings are varied to include vegetables and lean proteins.
Health Benefits
- Rich in omega-3 fatty acids from fish like salmon, promoting heart and brain health.
- Provides iodine from nori seaweed, essential for thyroid function.
- High in selenium from fish, supporting immune system function and antioxidant activity.
- Contains vitamin B12 from seafood, crucial for maintaining nervous system health.
- Fiber from avocado and vegetables aids digestion and promotes gut health.
Dietary Considerations
Selection and Storage
Consume sushi rolls within 24 hours if stored in the refrigerator to maintain freshness, as raw seafood may spoil quickly.
Common Questions About Sushi rolls Nutrition
Is sushi high in protein?
Sushi rolls can be a good source of protein, depending on the ingredients. For example, a tuna or salmon roll typically provides around 12-15 grams of protein per 6-8 piece serving. However, vegetarian sushi made with ingredients like cucumber or avocado will have significantly less protein.
Can I eat sushi on a keto or low-carb diet?
Traditional sushi rolls made with white rice are not suitable for keto or low-carb diets, as a single roll can contain 30-40 grams of carbs due to the rice. Opt for sashimi (sliced raw fish) or request rolls made with cauliflower rice for a low-carb alternative.
Are there any health concerns with eating sushi?
While sushi can be healthy, there are some concerns to consider. Raw fish can carry parasites or bacteria, so it’s important to consume sushi from reputable establishments. Additionally, some rolls are high in sodium due to soy sauce and ingredients like imitation crab. Moderation is key.
How many sushi rolls should I eat in one meal?
A typical serving size for sushi is about 2-3 rolls (6-8 pieces per roll), which provides around 350-500 calories, depending on the ingredients. Pair sushi with a side of miso soup or salad to create a balanced meal without overeating.
How does sushi compare to other similar foods like poke bowls?
Sushi rolls and poke bowls share similarities, as both feature seafood, rice, and vegetables. However, sushi rolls often contain more calories due to added sauces and fried toppings, while poke bowls offer more customizability and can be built with healthier options like greens or quinoa instead of rice.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human ServicesDiscusses incorporating fish, such as sushi, and its role in a healthy dietary pattern.
- Seaweed as a Source of Important Nutrients in SushiNational Institutes of Health (PubMed)Examines the nutrient content of seaweed used in sushi, including iodine, fiber, and antioxidants.
- Health Benefits and Risks of Fish Consumption: Sushi in ContextHarvard T.H. Chan School of Public HealthDiscusses the benefits of sushi for omega-3 fatty acids and potential risks of mercury and contaminants in fish.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
