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Sushi roll made with cooked shrimp, rice, and nori
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Boston roll (35 g) has 63 calories. That works out to 181 calories per 100 g. It contains 10 g of carbs, 2.5 g of protein, 1.5 g of fat and 0.4 g of fiber. Its 5.7 µg of Selenium covers 10% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 35 g
63
KCAL / 35G
Carbs
10g
· 4% DV
Protein
2.5g
· 5% DV
Fat
1.5g
· 2% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 16% · Fat 21%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 63 kcal | |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.27 g | 1% |
| Trans fat | 0 g | |
| Sodium | 109 mg | 5% |
| Total carbohydrate | 10 g | 4% |
| Fiber | 0.4 g | 1% |
| Protein | 2.5 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 |
|---|---|---|
| 1 piece (medium) | 35 g | 63 kcal |
| 1 piece (small) | 30 g | 54 kcal |
| 1 piece (large) | 45 g | 81 kcal |
| 100 g | 100 g | 181 kcal |
| 1 cup (chopped) | 160 g | 290 kcal |
| 6 piece (medium) | 210 g | 380 kcal |
| 1 serving (medium) | 210 g | 380 kcal |
| 8 piece (large) | 280 g | 507 kcal |
| 1 serving (large) | 280 g | 507 kcal |
Calculated from 181 calories per 100 g.
A Boston roll is a sushi roll made with cooked shrimp rather than raw fish. It is wrapped with sushi rice and nori, and commonly includes vegetables such as avocado or cucumber; recipes vary by restaurant.
Yes, the shrimp in a classic Boston roll is cooked. That is one of the main ways it differs from rolls made with raw seafood, though you can ask the restaurant how its particular version is prepared.
A Boston roll usually combines cooked shrimp, sushi rice, and nori, often with avocado and cucumber. Some versions are topped or coated with tobiko, so the exact ingredients can vary between sushi restaurants.
A Boston roll typically uses cooked shrimp, while a California roll usually features crab meat or imitation crab. Both may include avocado and cucumber, so the seafood filling is often the clearest difference.
The small orange eggs on a Boston roll are usually tobiko, or flying fish roe. They add a lightly salty flavor and a crisp pop; some versions omit them or use a different topping.
No, a traditional Boston roll uses cooked shrimp, not raw fish. Restaurant recipes can differ, so ask about the filling and preparation if you need to avoid raw seafood or cross-contact.
To make a Boston roll, spread seasoned sushi rice over nori, add cooked shrimp and your chosen fillings, then roll it firmly using a bamboo mat. Wet the knife lightly before slicing to help keep the rice from sticking.
Soy sauce is a common dip for a Boston roll, and it may also be served with wasabi and pickled ginger. Dip just the edge of the roll so the rice does not soak up too much sauce.
A Boston roll is best eaten fresh. Refrigerate leftovers promptly in a covered container and eat them within a day; discard the roll if it sat out for a long time or its smell or appearance has changed.
No, a Boston roll usually contains cooked shrimp without a tempura batter, while a shrimp tempura roll uses battered, fried shrimp. Tempura gives the filling a crispier texture and makes the roll richer.
Vitamins
B12
0.13µg · 5% DV
Biotin
0.74µg · 2% DV
B3
0.39mg · 2% DV
Vitamin K
2.73µg · 2% DV
Minerals
Selenium
5.67µg · 10% DV
Sodium
109mg · 5% DV
Phosphorus
32mg · 5% DV
Manganese
0.1mg · 4% DV
Potassium ⭐
41mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 63 calories in 1 piece (medium) (35 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.
The Boston roll is an American-style sushi roll associated with Boston. It typically combines cooked shrimp with sushi rice and nori; avocado or cucumber may also be included. Using cooked seafood gives it a milder, familiar character than rolls made with raw fish.
It is usually cut into bite-sized pieces and served with soy sauce, wasabi and pickled ginger, either as part of a sushi assortment or as a light meal. Rice makes it mainly a source of carbohydrates, while the shrimp adds protein: it has 7.2 g of protein per 100 g. For a lighter meal, pair it with a simple salad and go easy on the dipping sauce.
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
— 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
SATURATED
0.27g
MONOUNSATURATED
0.41g
POLYUNSATURATED
0.3g
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.