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Boston avocado roll Calories
Sushi roll with shrimp, avocado, and rice
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Boston avocado roll (190 g) has 344 calories. That works out to 181 calories per 100 g. It contains 54 g of carbs, 13.7 g of protein, 8.7 g of fat and 3.4 g of fiber. Its 30.4 µg of Selenium covers 55% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Boston avocado roll Nutrition Facts
Selected: 1 serving (medium) · 190 g
344
KCAL / 190G
Carbs
54g
· 20% DV
Protein
13.7g
· 27% DV
Fat
8.7g
· 11% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 16% · Fat 22%
Boston avocado roll nutrition facts table · 1 serving (medium) (190 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 344 kcal | |
| Total fat | 8.7 g | 11% |
| Saturated fat | 1.56 g | 8% |
| Trans fat | 0 g | |
| Sodium | 589 mg | 26% |
| Total carbohydrate | 54 g | 20% |
| Fiber | 3.4 g | 12% |
| Protein | 13.7 g | 27% |
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 Serving of Boston avocado roll?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 190 g | 344 kcal |
| 1 ounce (small) | 28 g | 51 kcal |
| 4 piece (half) | 95 g | 172 kcal |
| 100 g | 100 g | 181 kcal |
| 6 piece (medium) | 140 g | 253 kcal |
| 1 cup (chopped) | 160 g | 290 kcal |
| 8 piece (whole) | 190 g | 344 kcal |
| 10 piece (large) | 240 g | 434 kcal |
| 12 piece (extra large) | 285 g | 516 kcal |
Calculated from 181 calories per 100 g.
Frequently Asked Questions About Boston avocado roll
What is a Boston avocado roll?
A Boston avocado roll is a sushi roll made with rice, nori, shrimp, and avocado. Many versions also include cucumber, while some add a topping such as tobiko; the exact recipe varies by sushi restaurant.
Is the shrimp in a Boston avocado roll cooked or raw?
The shrimp in a Boston avocado roll is usually cooked, not raw. If you are unsure, ask the restaurant how it is prepared, especially when ordering sushi for someone who needs to avoid raw seafood.
How is a Boston avocado roll different from a California roll?
A Boston avocado roll typically uses shrimp, whereas a California roll usually contains imitation crab or surimi. Both commonly pair avocado with sushi rice and nori, but fillings and toppings can vary between restaurants.
What ingredients are in a Boston avocado roll?
A Boston avocado roll usually contains sushi rice, nori, shrimp, and avocado; cucumber is a common extra. Some restaurants add tobiko or other toppings, so check the menu description if you need to know the exact ingredients.
Does a Boston avocado roll have cucumber?
Many Boston avocado rolls include cucumber for a crisp contrast to the soft avocado and shrimp. It is not essential to the roll, though, so recipes differ and you can ask for it to be left out.
What are the orange beads on a Boston avocado roll?
The orange beads on a Boston avocado roll are often tobiko, or flying fish roe. They are an optional topping rather than a defining ingredient, so ask the restaurant whether the roll is served with them.
What sauce should you eat with a Boston avocado roll?
Soy sauce is the usual dip for a Boston avocado roll, and wasabi and pickled ginger may be served alongside it. Use a light dip so the rice holds together and the sauce does not overpower the filling.
How do you make a Boston avocado roll at home?
To make a Boston avocado roll, spread seasoned sushi rice over nori, place cooked shrimp and avocado in a line, then roll it tightly with a bamboo mat. Wet your hands before handling the rice to keep it from sticking.
How long do Boston avocado roll leftovers keep?
Boston avocado roll is best eaten soon after it is made. Refrigerate leftovers promptly in a covered container and aim to eat them the same day; chilled rice can become firm and avocado may brown.
Is a Boston avocado roll healthy?
A Boston avocado roll combines shrimp, avocado, and rice, making it a filling sushi option with several different ingredients. Soy sauce can add substantial sodium, so use it sparingly if you are watching your salt intake.
Boston avocado roll Vitamins & Minerals
Vitamins
B12
0.86µg · 36% DV
Vitamin K
18.05µg · 15% DV
B3
2.09mg · 13% DV
Biotin
3.8µg · 13% DV
Minerals
Selenium
30µg · 55% DV
Sodium
589mg · 26% DV
Phosphorus
175mg · 25% DV
Manganese
0.53mg · 23% DV
Potassium ⭐
323mg · 10% DV
Boston avocado roll Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boston avocado roll
To burn the 344 calories in 1 serving (medium) (190 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.
What is Boston avocado roll?
Boston avocado roll is an American-style sushi roll associated with Boston, made with sushi rice, shrimp and avocado, usually wrapped in nori and cut into bite-sized pieces. It reflects the locally adapted sushi rolls that became popular in the United States rather than a traditional Japanese combination. The shrimp is typically cooked, making the roll an approachable choice for diners who prefer it to raw fish.
It is commonly served as part of a sushi meal, alongside other rolls or small dishes, with soy sauce, pickled ginger and wasabi. Rice supplies most of its carbohydrates, while shrimp contributes protein and avocado adds richness and some fibre. It can make a satisfying light meal; pair it with a simple salad or vegetable dish if you want a less rice-heavy spread.
How Nutritious Is Boston avocado roll?
Nutrient density
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.
Satiety score
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.
Is Boston avocado roll Processed?
NOVA 2
Minimally 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 Boston avocado roll Contain Allergens?
No known major allergens
Which Diets Is Boston avocado roll Good For?
Vegan
— Not suitable
Vegetarian
— Not 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
Boston avocado roll Fat Profile
SATURATED
1.56g
MONOUNSATURATED
3.53g
POLYUNSATURATED
1.41g
Omega 6:3 ratio 7.9:1
Above the ideal 4:1 (7.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.