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Provides protein and iodine; moderate glycemic load from sushi rice
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
8 piece (medium) of Eel uramaki (200 g) has 370 calories. That works out to 185 calories per 100 g. It contains 54.8 g of carbs, 17.2 g of protein, 9.2 g of fat and 2.2 g of fiber. Its 3.4 µg of B12 covers 142% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 8 piece (medium) · 200 g
370
KCAL / 200G
Carbs
54.8g
· 20% DV
Protein
17.2g
· 34% DV
Fat
9.2g
· 12% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 19% · Fat 22%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 370 kcal | |
| Total fat | 9.2 g | 12% |
| Saturated fat | 2 g | 10% |
| Trans fat | 0 g | |
| Sodium | 840 mg | 37% |
| Total carbohydrate | 54.8 g | 20% |
| Fiber | 2.2 g | 8% |
| Protein | 17.2 g | 34% |
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 |
|---|---|---|
| 8 piece (medium) | 200 g | 370 kcal |
| 1 piece (mini) | 25 g | 46 kcal |
| 100 g | 100 g | 185 kcal |
| 4 piece (small) | 100 g | 185 kcal |
| 1 serving (small) | 120 g | 222 kcal |
| 6 piece (medium) | 150 g | 278 kcal |
| 1 serving (medium) | 180 g | 333 kcal |
| 8 piece (large) | 200 g | 370 kcal |
| 1 serving (large) | 240 g | 444 kcal |
| 10 piece (extra large) | 250 g | 463 kcal |
Calculated from 185 calories per 100 g.
Eel uramaki is a sushi roll with rice on the outside and nori and fillings inside, including eel. It is commonly made with cooked, grilled eel and a sweet soy-based glaze, though additional fillings vary by restaurant.
Eel uramaki is usually made with cooked eel, often grilled and glazed before it is added to the roll. It is therefore different from sushi made with raw fish; ask the restaurant if you need to confirm how its eel is prepared.
Eel uramaki contains sushi rice, nori, and eel, usually cooked. Cucumber, avocado, sesame, or a sweet soy-based sauce may also be included, but these additions are not universal, so the ingredients can differ from one menu to another.
Eel uramaki typically tastes savory and mildly sweet, with tender eel and seasoned rice. A glaze adds sweetness and umami, while fillings such as cucumber can add freshness and crunch. The exact balance depends on the sauce and recipe.
Eel uramaki is a filled roll with rice on the outside, while unagi nigiri is a piece of seasoned rice topped with eel. Both commonly use cooked freshwater eel, but their shape, rice-to-filling balance, and serving style differ.
To make eel uramaki, spread sushi rice over a sheet of nori, turn it over, add cooked eel and other fillings, then roll it tightly with a bamboo mat. Slice the roll into pieces and serve it with condiments if desired.
Eel uramaki is often topped with a sweet soy-based eel glaze, sometimes called unagi sauce. Soy sauce, pickled ginger, and wasabi may be served alongside it. Extra soy sauce can make the meal saltier, so taste the roll first.
No. Eel sushi is a broad term for sushi containing eel, while eel uramaki specifically describes an inside-out roll with rice on the outside. Eel sushi can also refer to nigiri or other roll styles.
Yes, you can make eel uramaki at home with sushi rice, nori, cooked eel, and a bamboo rolling mat. Spread the rice on the nori, flip it over, add the fillings, roll firmly, and slice with a damp, sharp knife.
Refrigerate leftover eel uramaki promptly in a covered container and eat it as soon as possible. The rice can become firm and the nori soft in the refrigerator, so it is best enjoyed fresh; do not leave it at room temperature.
Vitamins
B12
3.4µg · 142% DV
Vitamin D
4.2µg · 21% DV
B3
3.2mg · 20% DV
Vitamin K
18µg · 15% DV
Minerals
Selenium
24µg · 44% DV
Iodine
56µg · 37% DV
Sodium
840mg · 37% DV
Phosphorus
216mg · 31% DV
Potassium ⭐
252mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 370 calories in 8 piece (medium) (200 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.
Eel uramaki is a Japanese inside-out sushi roll, with rice on the outside and nori and fillings tucked inside. It usually contains cooked eel, often brushed with a sweet-savoury glaze, and may include cucumber or other fillings.
The eel is tender and rich, balanced by seasoned rice and crisp vegetables. It is commonly served sliced into bite-sized pieces, with pickled ginger, wasabi and soy sauce; outside Japan, it is a familiar choice on sushi menus worldwide. The rice supplies most of its carbohydrates, while eel contributes protein and iodine. For a lighter meal, pair it with a simple salad and use dipping sauce sparingly.
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
— 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
2g
MONOUNSATURATED
3g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.