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Crab, sushi rice, nori, vegetables wrap
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Crab sushi wrap (120 g) has 174 calories. That works out to 145 calories per 100 g. It contains 28.2 g of carbs, 8.6 g of protein, 2.6 g of fat and 1.4 g of fiber. Its 0.8 µg of B12 covers 35% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 120 g
174
KCAL / 120G
Carbs
28.2g
· 10% DV
Protein
8.6g
· 17% DV
Fat
2.6g
· 3% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 20% · Fat 14%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 174 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 312 mg | 14% |
| Total carbohydrate | 28.2 g | 10% |
| Fiber | 1.4 g | 5% |
| Protein | 8.6 g | 17% |
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) | 120 g | 174 kcal |
| 1 piece (small) | 80 g | 116 kcal |
| 100 g | 100 g | 145 kcal |
| 1 serving (medium) | 150 g | 218 kcal |
| 1 piece (large) | 180 g | 261 kcal |
| 1 serving (large) | 200 g | 290 kcal |
| 2 piece (double) | 240 g | 348 kcal |
Calculated from 145 calories per 100 g.
A crab sushi wrap usually contains sushi rice, crab meat or imitation crab, nori, and vegetables such as cucumber or avocado. Recipes vary, and some add mayonnaise or a seasoned sauce, so check the filling if you have a preference.
A crab sushi wrap can use either real crab or imitation crab, often called surimi. Surimi is usually made from white fish and flavored to resemble crab; restaurants and packaged versions may use different fillings.
The crab in a crab sushi wrap is usually cooked, and imitation crab is generally precooked as well. Recipes differ, though, so ask whether any other seafood in the wrap is raw before ordering.
To make a crab sushi wrap, spread cooked sushi rice over nori, add crab or imitation crab and thinly sliced vegetables, then roll it firmly. Use a sharp, slightly damp knife to cut it without crushing the filling.
A crab sushi wrap stays crisper when you assemble it just before serving. Moist rice and vegetables soften the nori over time, so keep the components separate until you are ready to roll and eat it.
Soy sauce is a classic dip for a crab sushi wrap, while wasabi or pickled ginger adds extra sharpness. Use a light hand with dipping sauce so it does not overpower the crab or make the rice soggy.
Keep a crab sushi wrap refrigerated and aim to eat it the same day, since its seafood and cooked rice should not sit out for long. Discard it if it has been left at room temperature for an extended period.
You can freeze a crab sushi wrap, but it usually loses quality after thawing. The rice may become firm, vegetables can turn watery, and nori softens, so making it fresh is a better way to preserve its texture.
A crab sushi wrap can be eaten during pregnancy if its crab or imitation-crab filling is cooked and the wrap has been handled and chilled safely. Avoid versions containing raw seafood or ingredients that have been left unrefrigerated.
No, a crab sushi wrap and a California roll are different formats. Both may use crab or imitation crab, rice, and nori, but a California roll is formed as small sushi pieces, while a wrap is larger and rolled like a hand-held wrap.
Vitamins
B12
0.84µg · 35% DV
B3
1.32mg · 8% DV
B2
0.08mg · 6% DV
B5
0.26mg · 5% DV
Minerals
Selenium
12µg · 22% DV
Sodium
312mg · 14% DV
Phosphorus
78mg · 11% DV
Iodine
14µg · 9% DV
Potassium ⭐
132mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 174 calories in 1 piece (medium) (120 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.
A crab sushi wrap is a handheld, sushi-inspired roll made by wrapping sushi rice, crab and vegetables in nori. It draws on Japanese sushi ingredients, but the wrap format is a modern, convenient way to serve them rather than a traditional sushi style. The seasoned rice is gently tangy, nori brings a savoury sea taste, and crisp vegetables balance the crab’s soft texture.
It works as a light lunch or an easy meal on the go, and is often served with soy sauce and pickled ginger. Across English-speaking countries, you may find it on sushi menus or make it at home. Rice supplies much of its carbohydrate, while the crab adds protein: a 100 g portion has 7.2 g. For a lighter version, use less dipping sauce and add extra vegetables.
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 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.
Contains these 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
0.48g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.