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Vegetarian sushi roll with avocado
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 77 kcal | |
| Total fat | 2 g | 3% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 144 mg | 6% |
| Total carbohydrate | 12.6 g | 5% |
| Fiber | 1.1 g | 4% |
| Protein | 1.4 g | 3% |
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 piece (medium) | 45 g | 77 kcal |
| 1 piece (small) | 30 g | 51 kcal |
| 1 piece (large) | 60 g | 102 kcal |
| 2 piece (double) | 90 g | 153 kcal |
| 100 g | 100 g | 170 kcal |
| 1 serving (medium) | 120 g | 204 kcal |
| 1 serving (large) | 180 g | 306 kcal |
| 1 pack (jumbo) | 250 g | 425 kcal |
| 6 piece (whole) | 270 g | 459 kcal |
Calculated from 170 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 77 calories in 1 piece (medium) (45 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 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.
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.
Contains these 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
0.36g
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.