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Vegetable Sushi Roll Nutrition

Mar 7, 2011 | By Jill Corleone, RD

If you want to try sushi but are not into raw fish, consider a vegetable sushi roll. These rolls usually include your usual sushi fare, including rice and seaweed, with an assortment of vegetables such as carrots, scallions, daikon and avocado. Vegetable sushi rolls are low in calories and make a healthy sushi choice.

Calories

Sushi is a hand-crafted food, and nutrition information can vary, depending on the maker and the ingredients. Calories in a vegetable sushi roll with eight pieces, about 160 g, can vary from 150 to 170 calories. By comparison, an eight-piece California roll contains about 180 to 200 calories. Tracking the number of calories you eat each day can help you manage your weight.

Fat

The vegetable sushi roll is also a low-fat food choice. One serving contains about 1 to 1.5 g of total fat and 0 g of saturated fat. Fat is an essential nutrient, acting as a source of calories and helping you absorb fat soluble vitamins. But consuming high amounts of fat, especially foods high in saturated fats, can increase your risk of heart disease. A balanced diet should limit daily fat intake to 20 to 35 percent of calories, and saturated fat to less than 10 percent of calories.

Carbohydrates

Most of the calories in the vegetable sushi roll come from carbohydrates. One roll contains about 30 to 35 g of carbohydrate and 3 to 4 g of fiber. Carbohydrates are also an essential nutrient, providing your body with energy. Most of your calories should come from carbohydrates, making up 45 to 65 percent of your daily calorie intake. Fiber is also an important nutrient. Including more fiber in your diet can help control your hunger for weight management. Healthy women should aim for 21 to 25 g of fiber a day, and men 30 to 38 g a day. Look for vegetable sushi rolls made with brown rice to increase your daily fiber intake.

Protein

The vegetable sushi roll does not contain a lot of protein, with about 4 g per serving. If you eat a balanced diet that includes a variety of foods, you should be able to meet your daily protein needs. Adult women need about 46 g of protein a day, and adult men need 56 g a day.

Sodium

Some sushi rolls can be high in sodium, such as an eight-piece eel roll with more than 2,000 mg per serving. But the vegetable sushi roll is a low-sodium choice, with 130 to 135 mg per eight-piece serving. To reduce your risk of high blood pressure, your daily sodium intake should be less than 2,300 mg a day.

References

Article reviewed by Eric Lochridge Last updated on: Mar 7, 2011

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