Veggie sushi

Appetizer

Item Rating: 72/100

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 (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	3.2 g	11%
	Sugars	4.8 g
protein		6.4 g	12%
Vitamin D		0 mcg	0%
Calcium		32.0 mg	2%
Iron		1.6 mg	8%
Potassium		240 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: 28 cal (9.3%)

Protein: 25 cal (8.2%)

Carbs: 256 cal (82.5%)

About Veggie sushi

Veggie sushi is a plant-based variation of traditional Japanese sushi that typically includes seasoned rice (prepared with vinegar, sugar, and salt) rolled with a variety of fresh vegetables such as cucumber, avocado, carrots, and seaweed (nori). It is both visually appealing and nutritionally dense. Veggie sushi is low in calories while providing essential nutrients like fiber, vitamins A and C, potassium, and complex carbohydrates. It is especially popular in vegetarian and vegan cuisines for its natural flavors and versatility. The absence of raw fish makes it an accessible option for individuals seeking a lighter and plant-forward alternative. Depending on the preparation, it can also include sesame seeds or soy-based condiments, adding flavor and additional nutrients like healthy fats or protein.

Health Benefits

• Rich in dietary fiber from vegetables, which supports digestion and promotes gut health.
• High in vitamins A and C, particularly from veggies such as carrots and cucumber, which boost immune function and improve skin health.
• Contains iodine from nori seaweed, essential for thyroid function and metabolic regulation.
• Provides complex carbohydrates from sushi rice, offering sustained energy and improved satiety.
• Rich in antioxidants, particularly from colorful vegetables, which combat oxidative stress and support overall health.

Dietary Considerations

Allergens: Contains sesame, soy (from soy sauce), gluten (if using regular soy sauce)

Suitable for: Vegetarian, vegan, pescatarian (if optional fish variants avoided)

Not suitable for: Gluten-free (unless gluten-free soy sauce is used), individuals with soy or sesame allergies

Selection and Storage

Veggie sushi is best consumed immediately after preparation to maintain freshness. If needed, store in an airtight container in the refrigerator for up to 24 hours; ensure to keep the sushi tightly wrapped to prevent drying out.

Common Questions About Veggie sushi Nutrition

What is the nutritional content of veggie sushi?

Veggie sushi is generally low in calories, with one roll containing around 150-200 calories depending on the ingredients. It is typically low in protein, offering approximately 2-4 grams per roll. However, veggie sushi is a good source of vitamins like vitamin A, C, and K from vegetables, and may contain beneficial minerals like magnesium and potassium.

Is veggie sushi compatible with a keto diet?

Veggie sushi is generally not keto-friendly due to the rice, which is high in carbohydrates. A single roll can contain around 25-30 grams of carbs, making it unsuitable for strict keto guidelines. However, keto-friendly alternatives like cauliflower rice or cucumber-wrapped sushi may be considered.

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

Veggie sushi provides health benefits like being lower in cholesterol and saturated fats compared to traditional sushi with seafood or fried components, making it heart-friendly. It is also rich in fiber and antioxidants from vegetables. However, soy sauce served alongside can be high in sodium, so moderation is advised.

How much veggie sushi should I eat per serving?

A typical serving size might be 6-8 pieces of veggie sushi, offering around 300-400 calories depending on the specific ingredients used. It’s a suitable portion for a light meal or snack, but those needing higher protein may want to pair it with a protein-rich side like tofu or edamame for a more balanced meal.

How does veggie sushi compare to regular sushi?

Veggie sushi is lower in calories and fat compared to sushi with fish or seafood, making it a lighter option. It is suitable for vegetarian and vegan diets, but it lacks the omega-3 fatty acids found in fish-based sushi. Veggie sushi recipes can vary widely, and homemade versions allow for customization with nutrient-dense ingredients like avocado or quinoa.

Data Sources & Scientific References