Nutrition In Sushi Summer Rolls

Summer rolls are a type of sushi roll that contain a blend of seafood and vegetables wrapped in rice. Because of the ingredients, summer rolls are high in carbohydrates and moderately rich in protein. Typically, summer rolls contain avocado, cucumber, lettuce, imitation crab and shrimp. Summer rolls can be healthy, but aren't ideal for all diets, as they contain high levels of sodium.

Calories

Summer rolls are relatively low in calories, as a 215 g piece contains 125 calories. This amount comprises about 6 percent of the daily recommended intake of 2,000. Because of the low calorie content, summer rolls can be helpful for weight loss. If you ate a 215 g summer roll each day instead of a 6-inch turkey sub each day, you'd save 1,085 calories each week. This amount is enough to lose nearly a third of a pound in a week.

Fat

Summer rolls are low in fat, with 2 g in each 215 g serving. Fat is high in calories, so it can be detrimental for dieting, but you do need some fat to survive. Summer rolls contain no saturated fat, a type of fat that may increase your risk of heart disease. The American Heart Association recommends consuming 50 to 70 g of total fat, and 16 g or less of saturated fat each day.

Carbohydrates

Because summer rolls contain rice, they are rich in carbohydrates. Each 215 g roll contains 21 g of carbohydrates, with 2 g of fiber and 2 g of sugar. Fiber is an important nutrient your body needs for optimal health of your digestive system and stable blood sugar levels.

Protein

Summer rolls contain some protein from the imitation crab and shrimp, but not too much; each 215 g roll provides 7 g of protein, 1 g less than a cup of milk contains. Your body needs protein because this nutrient develops and repairs your body's tissues, including muscle and skin.

Vitamins and Minerals

The inclusion of lettuce, cucumber and avocado makes summer rolls rich in some vitamins and minerals. Each 215 g summer roll contains 62 percent of the daily recommended intake of vitamin A, 9 percent of the daily suggested intake of calcium and vitamin C, and 2 percent of the daily suggested intake of iron.