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Thin sushi roll with avocado
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Avocado hosomaki (120 g) has 188 calories. That works out to 157 calories per 100 g. It contains 27.4 g of carbs, 3.4 g of protein, 8.6 g of fat and 5.1 g of fiber. Its 0.4 mg of Manganese covers 18% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 120 g
188
KCAL / 120G
Carbs
27.4g
· 10% DV
Protein
3.4g
· 7% DV
Fat
8.6g
· 11% DV
Fiber
5.1g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 7% · Fat 38%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 188 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 0.66 g | 3% |
| Trans fat | 0 g | |
| Sodium | 252 mg | 11% |
| Total carbohydrate | 27.4 g | 10% |
| Fiber | 5.1 g | 18% |
| Protein | 3.4 g | 7% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 188 kcal |
| 1 piece (mini) | 20 g | 31 kcal |
| 4 piece (small) | 80 g | 126 kcal |
| 100 g | 100 g | 157 kcal |
| 6 piece (medium) | 120 g | 188 kcal |
| 8 piece (large) | 160 g | 251 kcal |
| 1 pack (large) | 160 g | 251 kcal |
Calculated from 157 calories per 100 g.
Avocado hosomaki is a thin sushi roll with avocado inside, rice around the filling, and a sheet of nori on the outside. It is a prepared dish and is classified as processed, but that does not mean it is automatically ultra-processed.
To make avocado hosomaki, spread a thin layer of seasoned sushi rice over nori, add avocado strips, then roll it tightly with a bamboo mat. A sharp, slightly damp knife helps you cut neat pieces without crushing the roll.
Avocado hosomaki has nori on the outside and is usually a narrow roll. Avocado uramaki is inside-out, with rice on the outside and nori around the filling; it is often larger and may have sesame or other toppings.
No, avocado hosomaki does not need raw fish; the classic filling is avocado, with sushi rice and nori forming the rest of the roll. Check the specific roll if ordering from a restaurant, since some versions add fish or other fillings.
Avocado hosomaki is made with short-grain Japanese rice, which becomes sticky enough to hold the roll together. It is typically seasoned with rice vinegar, sugar, and salt; long-grain rice tends to be too loose for neat sushi rolls.
Avocado hosomaki stays together when the rice is spread evenly, the filling is kept modest, and the roll is tightened gently with a bamboo mat. Use a sharp, damp knife and wipe it between cuts to avoid dragging rice through each slice.
Yes, you can roll avocado hosomaki using a clean kitchen towel covered with plastic wrap. Shape the roll firmly but gently as you go; a bamboo mat makes it easier to get an even cylinder, but it is not essential.
Avocado hosomaki is best eaten soon after it is made, because refrigeration can dry and firm the rice while the avocado may brown. If you need to store it, cover it and refrigerate it promptly, then eat it the same day.
Freezing avocado hosomaki is not recommended because thawed rice can turn hard or crumbly and avocado becomes soft and watery. Make only as much as you plan to eat, and refrigerate any leftovers rather than freezing them.
Avocado hosomaki is commonly served with soy sauce, wasabi, and pickled ginger. For a fuller meal, add miso soup, edamame, or a simple salad; pickled ginger is traditionally eaten between different sushi pieces.
Vitamins
Folate
45.6µg · 11% DV
Vitamin K
13.2µg · 11% DV
B5
0.54mg · 11% DV
B6
0.14mg · 8% DV
Minerals
Manganese
0.42mg · 18% DV
Copper
0.14mg · 16% DV
Iodine
22µg · 15% DV
Sodium
252mg · 11% DV
Potassium ⭐
204mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 188 calories in 1 serving (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Avocado hosomaki is a slim Japanese sushi roll made by wrapping seasoned rice and avocado in a sheet of nori, then slicing it into bite-sized pieces. Hosomaki traditionally keeps the filling simple, and the avocado gives this meat-free version a soft, creamy centre. In Japan and sushi restaurants around the world, it is commonly served with soy sauce, pickled ginger and wasabi, either as part of a sushi selection or as a light meal. The rice makes it mainly a source of carbohydrates, while avocado adds fibre and fat. Pair it with edamame or miso soup for a more substantial meal, or enjoy it alongside other sushi for variety.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.66g
MONOUNSATURATED
2.34g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 8.3:1
Above the ideal 4:1 (8.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.