Vegetarian sushi

Lunch

Item Rating: 74/100

1 serving (150 grams) contains 200 calories, 4.0 grams of protein, 2.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		315.5
% Daily Value*
Total Fat		3.2 g	4%
	Saturated Fat	0.8 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		473.2 mg	20%
Total Carbohydrates		63.1 g	22%
	Dietary Fiber	4.7 g	16%
	Sugars	3.2 g
protein		6.3 g	12%
Vitamin D		0 mcg	0%
Calcium		31.5 mg	2%
Iron		1.6 mg	8%
Potassium		236.6 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

Source of Calories

Fat: 28 cal (9.4%)

Protein: 25 cal (8.2%)

Carbs: 252 cal (82.4%)

About Vegetarian sushi

Vegetarian sushi is a plant-based variation of the traditional Japanese dish, typically made with vinegared rice, seaweed (nori), fresh vegetables, and sometimes tofu or other plant proteins. Originating in Japan, sushi has become a globally appreciated cuisine known for its healthful ingredients and artistic presentation. Vegetarian sushi offers a nutrient-dense profile, being low in saturated fats and high in fiber, vitamins, and minerals. Ingredients like avocado provide healthy monounsaturated fats, cucumbers and carrots are rich in hydration and antioxidants, and nori contributes essential micronutrients like iodine and vitamin B12 (if fortified). It’s a well-balanced, low-calorie option often chosen by those pursuing health-focused diets.

Health Benefits

• Rich in dietary fiber from vegetables like cucumbers and carrots, supporting healthy digestion.
• Provides iodine from nori, critical for thyroid function and hormone regulation.
• Contains healthy fats from avocado, essential for heart health and brain function.
• Supplies vitamin C from vegetables, enhancing immune function and skin health.
• Low in saturated fat, making it beneficial for cardiovascular health.

Dietary Considerations

Allergens: Contains soy (from tofu or soy sauce), sesame seeds, wheat (in soy sauce unless gluten-free)

Suitable for: Vegetarian, pescatarian (without fish), low-fat

Not suitable for: Gluten-free (unless prepared with gluten-free soy sauce), low-sodium (due to added salt in soy sauce and rice seasoning)

Selection and Storage

Store vegetarian sushi in an airtight container in the refrigerator and consume within 24 hours to maintain freshness and food safety.

Common Questions About Vegetarian sushi Nutrition

Is vegetarian sushi high in protein?

Vegetarian sushi is generally low in protein compared to traditional sushi made with fish. One roll (6-8 pieces) typically contains about 3-5 grams of protein, depending on ingredients like tofu, avocado, or cucumber. For a protein boost, consider adding edamame or a side of miso soup.

Can I eat vegetarian sushi on a keto diet?

Vegetarian sushi is usually not keto-friendly since most rolls use white rice, which is high in carbohydrates. A standard vegetarian sushi roll can contain 25-35 grams of carbs. For a keto option, look for sushi made with cauliflower rice or skip the rice entirely and opt for veggie-based wraps.

What are the health benefits or concerns of eating vegetarian sushi?

Vegetarian sushi provides vitamins, minerals, and healthy fats from ingredients like avocado, seaweed, and vegetables. It’s a good source of fiber and antioxidants, especially if made with brown rice. However, it can be high in sodium due to soy sauce or pickled vegetables, so monitor your intake if you’re watching sodium levels.

How many pieces of vegetarian sushi should I eat in one serving?

A typical serving of vegetarian sushi is 6-8 pieces, which contains around 200-300 calories depending on the fillings and whether white or brown rice is used. Pair it with a side salad, miso soup, or edamame for a balanced meal.

How does vegetarian sushi compare to traditional sushi?

Vegetarian sushi is generally lower in protein and saturated fat compared to traditional sushi made with fish but can still be nutritious and satisfying. It emphasizes fresh vegetables, seaweed, and sometimes plant-based proteins like tofu. If you want sushi that’s closer in protein content to fish-based options, try rolls with tofu or tempeh.

Data Sources & Scientific References