Tofu sushi roll

Lunch

Item Rating: 74/100

1 serving (150 grams) contains 200 calories, 8.0 grams of protein, 4.0 grams of fat, and 35.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		317.5
% Daily Value*
Total Fat		6.3 g	8%
	Saturated Fat	0.8 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		634.9 mg	27%
Total Carbohydrates		55.6 g	20%
	Dietary Fiber	3.2 g	11%
	Sugars	3.2 g
protein		12.7 g	25%
Vitamin D		0 mcg	0%
Calcium		79.4 mg	6%
Iron		2.4 mg	13%
Potassium		238.1 mg	5%

* 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: 56 cal (17.2%)

Protein: 50 cal (15.4%)

Carbs: 222 cal (67.4%)

About Tofu sushi roll

The tofu sushi roll is a Japanese-inspired dish combining seasoned sushi rice, nori (seaweed), and tofu, often accompanied by fresh vegetables such as cucumber, avocado, or carrots. Tofu, made from soybeans, serves as a plant-based protein source that is low in saturated fat and cholesterol-free, making it a nutritious alternative to traditional sushi fillings like fish. Typically, tofu sushi rolls provide a balance of macronutrients: carbohydrates from rice, protein from tofu, and dietary fiber from vegetables. A single roll (approx. 6 pieces) contains about 200–250 calories, 12–15g protein, and an array of micronutrients, such as iron, calcium, and magnesium, derived from tofu and seaweed. It is a versatile dish that caters to vegans and vegetarians while maintaining the savory, umami-rich flavor profile of sushi tradition.

Health Benefits

• High-quality plant-based protein from tofu aids in muscle repair and overall growth (approximately 8–10g of protein per 100g of tofu).
• Rich in calcium and magnesium, which support healthy bones and muscle function (about 10% of the Daily Value per serving from tofu).
• Contains iron from tofu and sushi rice to promote oxygen transport and combat fatigue (5–6% of the Daily Value per sushi roll).

Dietary Considerations

Allergens: Contains soy

Suitable for: Vegan, vegetarian, dairy-free

Not suitable for: Soy-free, low-carb (due to rice)

Selection and Storage

Tofu sushi rolls are best consumed fresh but can be stored in an airtight container in the refrigerator for up to 24 hours to maintain flavor and texture.

Common Questions About Tofu sushi roll Nutrition

Is Tofu Sushi Roll high in protein?

Tofu Sushi Roll contains a moderate amount of protein, primarily from the tofu. A standard roll typically provides around 6-10 grams of protein per serving, depending on the size and ingredients, making it a good option for vegetarians seeking plant-based protein.

Can I eat Tofu Sushi Roll on a keto diet?

Tofu Sushi Roll is not ideal for a keto diet because it usually includes sushi rice, which is high in carbohydrates. A typical roll may contain 20-30 grams of carbs per serving. To make it keto-friendly, try using cauliflower rice or omit the rice entirely.

What are the health benefits of Tofu Sushi Roll?

Tofu Sushi Roll offers several health benefits. Tofu is rich in plant-based protein and contains essential minerals like calcium and iron. Additionally, seaweed in sushi rolls is high in iodine and vitamins A, C, and K, promoting thyroid health and immune function.

How many Tofu Sushi Rolls should I eat per serving?

A standard serving is typically 6-8 pieces of sushi, providing around 200-400 calories depending on the ingredients. For a balanced meal, pair it with miso soup or a side of steamed vegetables, especially if you're watching portion sizes.

How does Tofu Sushi Roll compare to other sushi rolls?

Compared to traditional sushi rolls with fish, Tofu Sushi Roll is a vegan-friendly option and lower in saturated fat. However, it may lack omega-3 fatty acids found in fish. Consider pairing it with healthy fats like avocado for a more balanced meal.

Data Sources & Scientific References