EatBetterEatBetter
Foods ▾
Ready & Packaged FoodsVegetables & LegumesDesserts & ConfectioneryMeat & ProteinGrains & BakeryBeveragesMilk & DairyNatural & Other Foods

Ready & Packaged Foods

All →
Fast Food & RestaurantBurgers · Pizza · Doner & Wrap · Fried Sides · Restaurant Menu Items

Explore foods by category, subcategory or brand

CompareBrands
Tools ▾

Calorie Calculator

Work out your daily calorie needs

BMI Calculator

Body mass index from your height and weight

Food GuideCompareBlog
TR
Download on the App StoreGet it on Google Play
Sushi rolls cut into bite-size rounds, with white rice around dark seaweed and visible pieces of pink shrimp, pale-green avocado and cucumber, some coated in tiny orange fish roe.

Boston roll Calories

Sushi roll made with cooked shrimp, rice, and nori

CALORIES · 100 G

181kcal

GI

55medium

POTASSIUM · 100 G

118mg

FIBER · 100 G

1.1g

Quick answer

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.

Boston roll Nutrition Facts

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%

Boston roll nutrition facts table · 1 piece (medium) (35 g)

NutrientAmount% DV
Calories63 kcal
Total fat1.5 g2%
Saturated fat0.27 g1%
Trans fat0 g
Sodium109 mg5%
Total carbohydrate10 g4%
Fiber0.4 g1%
Protein2.5 g5%

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.

EatBetter

Log this food in EatBetter

100,000+ people use it

  • Get your daily calorie target
  • Snap your meal, log it in seconds
  • See every vitamin and mineral
QR code to get the EatBetter app

📸 Scan the code to get the app free.

The EatBetter app recognising potatoes, broccoli and salmon on a plate

How Many Calories in 1 Medium Boston roll?

ServingAmountCalories
1 piece (medium)35 g63 kcal
1 piece (small)30 g54 kcal
1 piece (large)45 g81 kcal
100 g100 g181 kcal
1 cup (chopped)160 g290 kcal
6 piece (medium)210 g380 kcal
1 serving (medium)210 g380 kcal
8 piece (large)280 g507 kcal
1 serving (large)280 g507 kcal

Calculated from 181 calories per 100 g.

Frequently Asked Questions About Boston roll

What is a Boston roll?

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.

Is the shrimp in a Boston roll cooked?

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.

What ingredients are usually in a Boston roll?

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.

How is a Boston roll different from a California roll?

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.

What are the orange eggs on a Boston roll?

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.

Does a Boston roll contain raw fish?

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.

How do you make a Boston roll at home?

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.

What sauce goes with a Boston roll?

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.

Can you eat a Boston roll the next day?

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.

Is a Boston roll the same as a shrimp tempura roll?

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.

Boston roll Vitamins & Minerals

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

Boston roll Glycemic Index

GLYCEMIC INDEX

55
Medium
0 Low5570100

GLYCEMIC LOAD

5.6
Low

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

How to Burn Off Boston roll

To burn the 63 calories in 1 piece (medium) (35 g):

🚶

16min

Walking (5 km/h)

🏃

6min

Running (8 km/h)

🚴

9min

Cycling

🏊

7min

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 roll?

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.

How Nutritious Is Boston roll?

Nutrient density

Medium

44/ 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

38/ 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 Boston 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 Boston roll Contain Allergens?

No known major allergens

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

Which Diets Is Boston 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 roll Fat Profile

SATURATED

0.27g

MONOUNSATURATED

0.41g

POLYUNSATURATED

0.3g

⚖️

Omega 6:3 ratio 8.3:1

Above the ideal 4:1 (8.3:1).

Compare Boston roll

🍣vs🐟
Boston roll vs Salmon Fillet25 kcal fewer per 100 g
→
🍣vs🐟
Boston roll vs Canned Tuna65 kcal more per 100 g
→
🍣vs🐟
Boston roll vs Fish71 kcal more per 100 g
→
🍣vs🐟
Boston roll vs Tuna49 kcal more per 100 g
→

Foods Similar to Boston roll

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Have another question about Boston roll?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

EatBetter

Scan calories with your camera

Instant AI nutrition analysis

App StoreGoogle Play

Nutrition data compiled from USDA FoodData Central and scientific sources.