Veggie sushi roll

Appetizer

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 (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	4.8 g	17%
	Sugars	3.2 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

Source of Calories

Fat: 28 cal (9.3%)

Protein: 25 cal (8.2%)

Carbs: 256 cal (82.5%)

About Veggie sushi roll

Veggie sushi rolls are a plant-based variation of traditional Japanese sushi. Originating from Japan, sushi is iconic in Japanese cuisine and typically features vinegared rice paired with seafood or vegetables. Veggie sushi rolls omit seafood, incorporating fresh vegetables such as cucumber, avocado, carrots, or bell peppers, wrapped in nori (seaweed) with sushi rice. Packed with fiber, vitamins A and C, and various phytonutrients, these rolls are a nutritious, low-calorie option suitable for various dietary preferences. Nori contributes iodine and omega-3s, while the vegetables offer antioxidants and dietary fiber, supporting overall health. Typically served with soy sauce, ginger, and wasabi, veggie sushi rolls celebrate clean eating with balanced flavors and nutrients.

Health Benefits

• High in dietary fiber from vegetables which supports digestion and gut health.
• Rich in vitamins A and C from ingredients like carrots and bell peppers, promoting immune function and skin health.
• Good source of iodine from nori, which supports thyroid health and metabolic regulation.
• Contains antioxidants such as beta-carotene from carrots, helping fight free radicals and inflammation.
• Provides omega-3 fatty acids from nori, contributing to brain and heart health.

Dietary Considerations

Allergens: Contains soy (from soy sauce), gluten (if soy sauce is not gluten-free)

Suitable for: Vegetarian, vegan, pescatarian

Not suitable for: Low-sodium diets (due to soy sauce)

Selection and Storage

Store in an airtight container in the refrigerator and consume within 24 hours to maintain freshness and texture.

Common Questions About Veggie sushi roll Nutrition

Is veggie sushi roll high in protein?

Veggie sushi rolls are typically low in protein compared to rolls containing fish or other animal proteins. On average, a veggie sushi roll contains around 2-4 grams of protein per roll, depending on the vegetables used. If you're looking to increase the protein content, consider adding tofu or a soy-based dipping sauce.

Can I eat veggie sushi rolls on a keto diet?

Veggie sushi rolls are generally not keto-friendly due to the high carbohydrate content of sushi rice. A single roll can contain 35-50 grams of carbohydrates, which could quickly exceed daily carb limits on a keto diet. To make it keto-compatible, consider using cauliflower rice instead of traditional sushi rice.

Are veggie sushi rolls healthy?

Veggie sushi rolls can be a healthy choice as they are typically lower in calories (around 150-200 per roll) and contain various vitamins and minerals from the vegetables. However, sushi rice contains added sugar and sodium, so moderation is key. Opt for low-sodium soy sauce and avoid fried toppings or creamy sauces to keep it healthier.

How many veggie sushi rolls should I eat in one meal?

A serving size of veggie sushi rolls typically consists of 2-3 rolls (6-9 pieces), which can provide around 300-600 calories. This portion size works well as part of a balanced meal when combined with a side salad or miso soup. Adjust portion sizes based on your dietary needs and activity level.

How do veggie sushi rolls compare to other types of sushi?

Veggie sushi rolls are generally lower in calories and fat compared to sushi rolls containing fried ingredients or creamy sauces, like tempura rolls or spicy mayo rolls. However, they are also lower in protein compared to fish-based options. They are ideal for those following vegetarian or vegan diets and can be customized with nutrient-rich fillings like avocado, cucumber, carrots, or seaweed.

Data Sources & Scientific References