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Light, low-calorie maki sushi made with cucumber, nori seaweed, and seasoned rice.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
6 piece (medium) of Cucumber Maki Sushi (120 g) has 144 calories. That works out to 120 calories per 100 g. It contains 30.6 g of carbs, 2.8 g of protein, 0.6 g of fat and 1.4 g of fiber. Its 19.2 µg of Iodine covers 13% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 6 piece (medium) · 120 g
144
KCAL / 120G
Carbs
30.6g
· 11% DV
Protein
2.8g
· 6% DV
Fat
0.6g
· 1% 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 88% · Protein 8% · Fat 4%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Trans fat | 0 g | |
| Sodium | 252 mg | 11% |
| Total carbohydrate | 30.6 g | 11% |
| Fiber | 1.4 g | 5% |
| Protein | 2.8 g | 6% |
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 |
|---|---|---|
| 6 piece (medium) | 120 g | 144 kcal |
| 1 piece (mini) | 20 g | 24 kcal |
| 4 piece (small) | 80 g | 96 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (medium) | 100 g | 120 kcal |
| 8 piece (large) | 160 g | 192 kcal |
| 2 serving (large) | 200 g | 240 kcal |
| 12 piece (jumbo) | 240 g | 288 kcal |
Calculated from 120 calories per 100 g.
Cucumber maki sushi is a Japanese sushi roll made with seasoned rice and cucumber wrapped in nori. The roll is sliced into bite-size pieces, and the traditional version contains no fish.
To make cucumber maki sushi, spread a thin layer of seasoned sushi rice over nori, add cucumber strips, and roll it tightly. Slice the roll with a sharp, slightly damp knife so the rice does not stick.
Cucumber maki sushi tastes mild, fresh, and slightly tangy from the seasoned rice. Crisp cucumber contrasts with the soft rice and savory nori, so the roll is usually served with soy sauce or other dipping condiments.
No, traditional cucumber maki sushi contains cucumber, nori, and seasoned rice, not raw fish. Restaurants may offer variations with additional fillings, so ask what is inside if you are ordering a customized roll.
Short-grain sushi rice works best for cucumber maki sushi because its sticky texture helps the roll hold together. Long-grain rice tends to stay separate and can make the nori roll difficult to slice neatly.
You do not have to peel cucumber for cucumber maki sushi. Wash it well, trim the ends, and cut it into thin strips; remove the seedy center if it is especially watery or makes the roll hard to close.
Cucumber maki sushi usually falls apart when the rice is too dry, the roll is loosely wrapped, or there is too much filling. Spread the rice thinly, keep the cucumber strips narrow, and press the roll evenly as you shape it.
Yes, you can roll cucumber maki sushi without a bamboo mat. Place the nori on parchment or a clean kitchen towel, then use your hands to roll it firmly; avoid pressing so hard that the filling squeezes out.
Soy sauce is the classic dip for cucumber maki sushi, and wasabi or pickled ginger can be served alongside it. Dip just the edge of each piece so the rice does not absorb too much sauce and fall apart.
Store leftover cucumber maki sushi in a sealed container in the refrigerator and eat it by the next day. Do not leave it sitting at room temperature for an extended time; the rice also becomes firmer as it chills.
Vitamins
Vitamin K
8.4µg · 7% DV
B5
0.24mg · 5% DV
B1
0.05mg · 4% DV
Biotin
1.2µg · 4% DV
Minerals
Iodine
19µg · 13% DV
Sodium
252mg · 11% DV
Manganese
0.16mg · 7% DV
Phosphorus
46mg · 7% DV
Potassium ⭐
72mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 144 calories in 6 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.
Cucumber Maki Sushi is a Japanese maki roll made by wrapping seasoned rice and a crisp strip of cucumber in nori seaweed. The roll is sliced into small, easy-to-eat rounds, with cucumber at the centre of each piece.
Its flavour is clean and mild, and the contrast between soft rice and crunchy cucumber makes it a refreshing choice. In Japan and at sushi restaurants around the world, it is commonly served with soy sauce, pickled ginger and wasabi, either as part of a sushi platter or as a light bite. At about 120 calories per 100 g, it is a lighter option than fried or heavily sauced rolls; pair it with soup or a salad for a more rounded meal.
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
— Not 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
0.12g
MONOUNSATURATED
0.12g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.