When translated from Japanese, the word sushi literally means vinegar rice. Traditionally, sushi pairs vinegar rice and seaweed with an array of ingredients including raw fish, cooked fish or vegetables. If you choose wisely, sushi can be a healthy part of your diet. Opt for sushi containing fresh fish and vegetables, such as salmon and avocado, rather than deep-fried or mayo filled choices.
Calories
According to LIVESTRONG.COM MyPlate, a typical eight -piece salmon and avocado sushi roll contains 304 calories. Although higher in calories than some other healthy sushi rolls, this roll provides both protein and healthy fats, which are an important part of a balanced diet.
Fat
A salmon avocado sushi roll contains 8.7 grams of fat. According to American Heart Association recommendations, every week you should aim to eat at least two 3.5 ounce servings of cooked fish, especially fatty fish such as salmon. Salmon and other fatty fishes are high in omega-3 fatty acids, which are considered essential as the body cannot produce them. Omega-3 fatty acids, a type of polyunsaturated fatty acid, may reduce cardiovascular disease risk by lowering triglycerides, slowing plaque development in the arteries and slightly lowering blood pressure. Although one sushi roll may not contain 3.5 ounces of fish, the portion you eat contributes toward your overall weekly fish intake.
Avocados are high in monounsaturated fat, a healthy type of fat. Monounsaturated fats, like polyunsaturated fats, seem not to raise LDL cholesterol and may even play a role in lowering LDL cholesterol levels.
Protein
Eight pieces of salmon avocado sushi provide roughly 13 g of protein. Protein is important for growth and repair of your body's cells. The average adult female needs about 46 g of protein per day, and the average adult male needs about 56 g of protein per day. This typically amounts to about 10 percent to 35 percent of your total daily calories coming from protein.
Carbohydrate
This roll provides 42 g of carbohydrate. Carbohydrates are important as they are the body's main source of energy, and they provide fuel for your cells, tissues and organs.
The fiber content of the roll will differ depending on whether you opt for white or brown rice. With white rice, many important nutrients as well as the fiber containing bran layer are removed during processing. As brown rice does not undergo the same processing as white rice, it is a better natural source of certain vitamins and minerals, as well as fiber.
Member Comments