Low in calories and generally rich in nutrients, sushi rolls, especially California and avocado rolls, make for a healthy meal option. Exactly how many calories are in California and avocado rolls?
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California Roll Calories
According to UCLA Dining Services, one California roll, which generally contains six to eight pieces, has 301 calories and 90 calories from fat. California rolls make for a healthy lunch or dinner option unless you have one of the more common food allergies or sensitivities to gluten, fish, soy, dairy or eggs.
A California roll is made of rice, imitation crab, avocado, cucumber, mayonnaise and dried seaweed. You can count on California rolls as a good source of fiber and protein; they contain about 3.6 grams of fiber and 7.6 grams of protein in one roll.
However, be sure not to consume too many rolls, as they contain a high sodium count, approximately 328.9 milligrams, says UCLA Dining Services. According to the Food and Drug Administration, the daily value for sodium is less than 2,300 milligrams per day, so one roll is a large portion of your suggested daily intake. Too much sodium can induce health risks, such as high blood pressure.
Read more: Frequent Sushi Consumption
Avocado Roll Calories
A nutrition chart from the California State University, Northridge, indicates that one avocado roll that consists of eight pieces contains 170 calories. It is low not only in calories but also in sodium at 530 milligrams. However, don't expect to get your daily protein intake, as it has only 2 grams of protein. If you're looking for a more protein-rich option, you can add tuna or salmon to your roll.
While an avocado roll isn't the most filling meal, it does make for a healthy snack or accompaniment to another more protein-filled dish. Avocados are are especially rich in vitamins and nutrients and have several health benefits.
According to the South Dakota Department of Health, avocados contain more than 20 vitamins and minerals per serving, are full of fiber, folate and antioxidants and have been known to lower cholesterol levels, reduce the risk of heart disease or stroke and improve your diet overall.
Read more: Is it Healthy to Eat Avocados Every Day?
Health Benefits of Sushi
Sushi rolls are generally a healthy option, as fish contains omega 3 fatty acids, which have been shown to have several benefits. The National Center for Complementary and Integrative Health explains that omega-3 fatty acids can stave off heart disease, help relieve symptoms of rheumatoid arthritis and more.
Moreover, sushi rolls are wrapped in seaweed, which has its own list of health benefits. According to the National Oceanic and Atmospheric Administration, seaweed is full of vitamins, minerals and fiber. Seaweed is also known to contain anti-inflammatory and anti-microbial properties.
Overall, sushi is low in calories, says the Mayo Clinic. A six-piece sushi roll made with vegetables and fish generally supplies between 200 and 250 calories. Sushi that has fried ingredients, such as tempura or mayonnaise, will be higher in calories, while sashimi or nigiri (raw fish on a small bed of rice) are lower-calorie options.
You can also request sushi that's made with a smaller portion of rice, as rice itself is high in calories. Just 1 cup of rice contains 205 calories, says the USDA.
- UCLA Dining Services: "California Roll"
- Mayo Clinic: "Can I Eat Sushi on a Diet?"
- South Dakota Department of Health: "Avocados: Good or Bad?"
- California State University, Northridge: "Sushi"
- Food and Drug Administration: "Use the Nutrition Facts Label to Reduce Your Intake of Sodium in Your Diet"
- National Center for Complementary and Integrative Health: "7 Things To Know About Omega-3 Fatty Acids "
- USDA: "Rice, White, Long-Grain, Regular, Enriched, Cooked"
- National Oceanic and Atmospheric Administration: "What Is Seaweed?"