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Several bite-sized sushi rolls are arranged on a plate, each with a dark green seaweed outer layer around compact white rice and a soft, pale-green avocado strip visible in the center.

Avocado Sushi Roll Calories

Vegetarian sushi roll with avocado

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

170kcal

GI

55medium

POTASSIUM · 100 G

180mg

FIBER · 100 G

2.4g

Quick answer

1 piece (medium) of Avocado Sushi Roll (45 g) has 77 calories. That works out to 170 calories per 100 g. It contains 12.6 g of carbs, 1.4 g of protein, 2 g of fat and 1.1 g of fiber. Its 0.1 mg of Copper covers 7% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

Avocado Sushi Roll Nutrition Facts

Selected: 1 piece (medium) · 45 g

77

KCAL / 45G

Carbs

12.6g

· 5% DV

Protein

1.4g

· 3% DV

Fat

2g

· 3% DV

Fiber

1.1g

· 4% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 68% · Protein 8% · Fat 24%

Avocado Sushi Roll nutrition facts table · 1 piece (medium) (45 g)

NutrientAmount% DV
Calories77 kcal
Total fat2 g3%
Saturated fat0.36 g2%
Trans fat0 g
Sodium144 mg6%
Total carbohydrate12.6 g5%
Fiber1.1 g4%
Protein1.4 g3%

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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How Many Calories in 1 Medium Avocado Sushi Roll?

ServingAmountCalories
1 piece (medium)45 g77 kcal
1 piece (small)30 g51 kcal
1 piece (large)60 g102 kcal
2 piece (double)90 g153 kcal
100 g100 g170 kcal
1 serving (medium)120 g204 kcal
1 serving (large)180 g306 kcal
1 pack (jumbo)250 g425 kcal
6 piece (whole)270 g459 kcal

Calculated from 170 calories per 100 g.

Frequently Asked Questions About Avocado Sushi Roll

How do you eat an avocado sushi roll?

You can eat an avocado sushi roll with chopsticks or your hands, usually dipped lightly in soy sauce. Wasabi and pickled ginger are common accompaniments; use a small amount of sauce so the rice does not fall apart.

What does an avocado sushi roll taste like?

An avocado sushi roll tastes mild, creamy, and slightly tangy if the rice is seasoned with sushi vinegar. Nori adds a subtle sea-like flavor, while the rice gives the roll a soft, gently chewy texture.

Is an avocado sushi roll cooked or raw?

An avocado sushi roll is not usually cooked after it is assembled, but it does not typically contain raw fish. The rice is cooked beforehand, and the filling is usually avocado and nori; restaurant versions may add other ingredients.

How do you slice an avocado for an avocado sushi roll?

Cut the avocado lengthwise, remove the pit, peel it, and slice the flesh into even strips for an avocado sushi roll. Use a ripe but still firm avocado so the pieces hold their shape while you roll and cut them.

Can you make an avocado sushi roll without a bamboo mat?

Yes, you can make an avocado sushi roll without a bamboo mat by rolling it in a clean kitchen towel covered with plastic wrap. Keep the roll snug as you shape it, then use a sharp, damp knife to cut it.

Why does the nori on an avocado sushi roll turn soggy?

Nori on an avocado sushi roll turns soggy when moisture from the rice and filling sits against it. For a crisper texture, assemble the roll shortly before serving and avoid adding wet ingredients or storing it for long.

Can you make an avocado sushi roll with brown rice?

Yes, you can make an avocado sushi roll with brown rice, though the grains are firmer and less sticky than sushi rice. Cook it until tender and use a little less filling if the roll is difficult to seal.

What can you add to an avocado sushi roll?

Common additions to an avocado sushi roll include cucumber, sesame seeds, scallions, or cooked shrimp. Add only a thin layer of fillings so the nori can close neatly and the avocado flavor is not overwhelmed.

What is the difference between an avocado sushi roll and an avocado hand roll?

An avocado sushi roll is usually cut into bite-sized rounds, while an avocado hand roll is shaped into a cone and eaten by hand. The fillings can be similar, but the hand roll is assembled and served as one piece.

Can you prepare an avocado sushi roll ahead of time?

You can prepare an avocado sushi roll a few hours ahead, but its texture is best soon after assembly. Wrap it tightly and refrigerate it; the nori may soften and the avocado may darken while it waits.

Avocado Sushi Roll Vitamins & Minerals

Vitamins

Vitamin K

7.2µg · 6% DV

B5

0.27mg · 5% DV

Folate

17.1µg · 4% DV

B6

0.06mg · 4% DV

Minerals

Copper

0.06mg · 7% DV

Sodium

144mg · 6% DV

Manganese

0.09mg · 4% DV

Phosphorus

20mg · 3% DV

Potassium ⭐

81mg · 2% DV

Avocado Sushi Roll Glycemic Index

GLYCEMIC INDEX

55
Medium
0 Low5570100

GLYCEMIC LOAD

6.8
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Avocado Sushi Roll

To burn the 77 calories in 1 piece (medium) (45 g):

🚶

19min

Walking (5 km/h)

🏃

8min

Running (8 km/h)

🚴

10min

Cycling

🏊

9min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Avocado Sushi Roll?

Avocado Sushi Roll is a meat-free makizushi-style roll, made by wrapping sushi rice and avocado in nori. The avocado brings a soft, creamy texture and mild richness, balanced by the rice’s gentle tang and the seaweed’s savoury, slightly chewy bite. It is sliced into bite-sized pieces and commonly served with soy sauce, wasabi and pickled ginger. In Japan and at sushi restaurants around the world, it works as part of a mixed sushi meal or as a light lunch; it is also an easy vegetarian option to make at home.

Most of its carbohydrate comes from the rice, while avocado contributes some fibre and fat. Pair it with edamame or a vegetable side for a more substantial meal, and go easy on the dipping sauce if you prefer a less salty finish.

How Nutritious Is Avocado Sushi Roll?

Nutrient density

Medium

55/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

40/ 100

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.

Is Avocado Sushi Roll Processed?

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.

Does Avocado Sushi Roll Contain Allergens?

Contains these allergens:

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy yes
Sesame free

Which Diets Is Avocado Sushi Roll Good For?

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

Avocado Sushi Roll Fat Profile

SATURATED

0.36g

MONOUNSATURATED

1.17g

POLYUNSATURATED

0.23g

⚖️

Omega 6:3 ratio 10:1

Above the ideal 4:1 (10:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.