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Makki roller made with avocado, rice, and nori; typically vegan.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
6 piece (medium) of Avocado makki roller (120 g) has 168 calories. That works out to 140 calories per 100 g. It contains 31.2 g of carbs, 2.6 g of protein, 4.2 g of fat and 3 g of fiber. Its 0.1 mg of Copper covers 12% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 6 piece (medium) · 120 g
168
KCAL / 120G
Carbs
31.2g
· 11% DV
Protein
2.6g
· 5% DV
Fat
4.2g
· 5% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 6% · Fat 22%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 168 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0 g | |
| Sodium | 132 mg | 6% |
| Total carbohydrate | 31.2 g | 11% |
| Fiber | 3 g | 11% |
| Protein | 2.6 g | 5% |
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 |
|---|---|---|
| 6 piece (medium) | 120 g | 168 kcal |
| 1 piece (mini) | 20 g | 28 kcal |
| 4 piece (small) | 80 g | 112 kcal |
| 100 g | 100 g | 140 kcal |
| 1 serving (medium) | 100 g | 140 kcal |
| 8 piece (large) | 160 g | 224 kcal |
| 2 serving (large) | 200 g | 280 kcal |
| 12 piece (jumbo) | 240 g | 336 kcal |
Calculated from 140 calories per 100 g.
Yes, avocado makki roller is a type of maki sushi: rice and avocado are wrapped in nori and cut into bite-sized pieces. It is usually served cool or at room temperature.
No, a standard avocado makki roller contains avocado, rice, and nori rather than raw fish. Restaurant recipes and add-ons can differ, so ask about the filling if you need to avoid fish.
Short-grain Japanese rice is best for avocado makki roller because its sticky texture helps the roll hold together. Long-grain rice is less cohesive and can make the pieces fall apart.
Soy sauce is a classic pairing for avocado makki roller, while wasabi adds heat and pickled ginger provides a sharp contrast. A little sesame dressing also works, though it changes the flavor.
Yes, you can assemble avocado makki roller shortly before serving, but it is best eaten fresh. Cut avocado browns and nori softens over time, so keep the roll covered and chilled until serving.
To keep avocado makki roller closed, spread a thin, even layer of sticky rice and avoid overfilling it. Roll firmly with a bamboo mat, then place the seam underneath briefly before slicing.
The avocado in avocado makki roller turns brown when its cut surface reacts with air. A little lemon juice can slow the change, but cutting the avocado shortly before assembling the roll works best.
Avocado makki roller is typically a simple nori-wrapped roll centered on avocado. A California roll commonly includes crab or imitation crab and cucumber, with rice often on the outside.
Avocado makki roller can be part of a balanced meal, offering avocado alongside rice and seaweed. Soy sauce can add substantial salt, so use a small amount if you are watching your sodium intake.
Yes, if avocado makki roller was refrigerated promptly in a covered container, it can be eaten the next day. Its rice may become firmer and the nori softer, so the texture will be less appealing.
Vitamins
Vitamin K
12µg · 10% DV
Vitamin E
1.32mg · 9% DV
Folate
33.6µg · 8% DV
B5
0.36mg · 7% DV
Minerals
Copper
0.11mg · 12% DV
Iodine
14µg · 9% DV
Manganese
0.16mg · 7% DV
Phosphorus
46mg · 7% DV
Sodium
132mg · 6% DV
Potassium ⭐
192mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 168 calories in 6 piece (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 makki roller is a Japanese-style maki sushi: seasoned rice and avocado are rolled in a sheet of nori, then cut into bite-sized pieces. The avocado brings a soft, creamy richness, while the rice is tender and the seaweed adds a gentle savoury note.
It is commonly served as part of a sushi meal, with soy sauce, pickled ginger and wasabi; it also works as a light lunch or snack. The roll is rice-led, with modest protein and a little fibre, and is typically plant-based. Pair it with edamame or a vegetable side for a more filling meal, or go easy on the soy sauce if you prefer a lighter, less salty bite.
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
0.84g
MONOUNSATURATED
2.52g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.