Veggie roll

Appetizer

Item Rating: 77/100

1 serving (150 grams) contains 200 calories, 5.0 grams of protein, 2.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		320.0
% Daily Value*
Total Fat		3.2 g	4%
	Saturated Fat	0.8 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		480 mg	20%
Total Carbohydrates		64.0 g	23%
	Dietary Fiber	6.4 g	22%
	Sugars	8.0 g
protein		8.0 g	16%
Vitamin D		0 mcg	0%
Calcium		80.0 mg	6%
Iron		2.4 mg	13%
Potassium		400.0 mg	8%

* 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: 28 cal (9.1%)

Protein: 32 cal (10.1%)

Carbs: 256 cal (80.8%)

About Veggie roll

Veggie roll, a staple in Japanese cuisine, consists of vinegared sushi rice layered with thinly sliced vegetables like cucumber, avocado, and carrots, rolled in nori seaweed. Known for being light and nutrient-rich, it offers minimal fat, moderate carbohydrates, and is high in fiber due to the fresh vegetable content. The seaweed wrapper adds trace minerals like iodine, benefiting thyroid health. Originating in Japan as a healthy snack or lunch option, veggie rolls have gained widespread popularity globally, often featured in plant-based diets for their simple preparation and balanced nutritional profile.

Health Benefits

• Rich in dietary fiber from vegetables like cucumber and carrots, supporting digestive health and regulating blood sugar levels.
• Provides iodine from seaweed, crucial for thyroid function and hormone regulation.
• Supplies vitamin C from vegetables, which aids immune health and skin repair.
• Contains healthy fats from avocado, including omega-3 fatty acids for heart and brain health.
• Moderate carbohydrate content provides a steady source of energy without causing rapid blood sugar spikes.

Dietary Considerations

Allergens: Contains seaweed (possible fish residue), sesame seeds (if included)

Suitable for: Vegetarian, vegan, low-fat diets

Not suitable for: Gluten-free diets (if soy sauce is used), those allergic to iodine or sesame

Selection and Storage

Consume veggie rolls immediately after preparation for optimal freshness. Store leftovers in an airtight container in the refrigerator and consume within 24 hours for best quality.

Common Questions About Veggie roll Nutrition

Is a veggie roll high in protein?

Veggie rolls are not particularly high in protein compared to other foods, as they typically contain mostly vegetables and rice. On average, a single veggie roll provides about 2-3 grams of protein per serving, depending on the vegetables and other ingredients used.

Can I eat a veggie roll on a keto diet?

Veggie rolls are generally not suitable for a keto diet due to the presence of white rice, which is high in carbohydrates. A typical veggie roll contains around 20-30 grams of carbs per serving. However, you can modify a veggie roll to be keto-friendly by using cauliflower rice or skipping the rice entirely.

What are the health benefits of eating a veggie roll?

Veggie rolls provide a good source of vitamins, minerals, and fiber from the various vegetables used, such as cucumber, avocado, or carrots. They are typically low in fat and calories, making them a healthy option for most diets. However, consuming them with soy sauce can add sodium, so moderation is key.

What is the recommended portion size for a veggie roll?

A standard serving of a veggie roll usually consists of 6-8 pieces, which amounts to approximately 200-300 calories per roll. Depending on your dietary needs, one roll can serve as a light meal or a side dish to a larger meal.

How does a veggie roll compare to other sushi rolls?

Veggie rolls are generally lower in calories and fat compared to sushi rolls containing fish or fried ingredients like tempura. They are also suitable for vegetarians and vegans, unlike many sushi rolls that include seafood or animal-based fillings. For a healthier alternative, opt for brown rice or skip the rice altogether.

Data Sources & Scientific References