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Fish roll Calories
Fish fillet rolled with vegetables and/or bread or pastry
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fish roll (120 g) has 204 calories. That works out to 170 calories per 100 g. It contains 15.6 g of carbs, 18 g of protein, 7.2 g of fat and 1.4 g of fiber. Its 1.3 µg of B12 covers 55% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Fish roll Nutrition Facts
Selected: 1 piece (medium) · 120 g
204
KCAL / 120G
Carbs
15.6g
· 6% DV
Protein
18g
· 36% DV
Fat
7.2g
· 9% 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 31% · Protein 36% · Fat 33%
Fish roll nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 204 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0.02 g | |
| Sodium | 372 mg | 16% |
| Total carbohydrate | 15.6 g | 6% |
| Fiber | 1.4 g | 5% |
| Protein | 18 g | 36% |
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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How Many Calories in 1 Medium Fish roll?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 204 kcal |
| 1 slice (thin) | 60 g | 102 kcal |
| 1 piece (small) | 80 g | 136 kcal |
| 1 slice (thick) | 90 g | 153 kcal |
| 100 g | 100 g | 170 kcal |
| 1 serving (medium) | 150 g | 255 kcal |
| 1 piece (large) | 180 g | 306 kcal |
| 1 serving (large) | 200 g | 340 kcal |
| 2 piece (double) | 240 g | 408 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Fish roll
What is a fish roll?
A fish roll is a dish made by wrapping fish fillet around a filling, often vegetables, then cooking it. Recipes vary: some use only fish and filling, while others add bread or pastry as part of the roll.
How do you make a fish roll?
To make a fish roll, place a small amount of prepared filling on a thin, boneless fish fillet, roll it up, and secure it with a toothpick. Bake or pan-cook the rolls until the fish is opaque and flakes easily.
Which fish is best for a fish roll?
Mild, boneless fillets that bend without breaking work best for a fish roll. Sole, whiting, and thin-cut white fish are practical choices; ask for fillets suitable for rolling, since thick or fragile pieces can split during preparation.
How do you stop a fish roll from unravelling?
Keep a fish roll closed by using a modest amount of filling, rolling the fillet snugly, and securing it with a toothpick or kitchen string. If the filling is wet, drain it first so the fish holds its shape while cooking.
What filling can you put in a fish roll?
A fish roll can be filled with sautéed vegetables such as spinach, peppers, mushrooms, or onions. Let cooked fillings cool and drain them before rolling; excess moisture can make the fillet tear or leave the finished dish watery.
Can you bake a fish roll instead of frying it?
Yes, a fish roll can be baked instead of fried. Arrange the rolls seam-side down in a lightly oiled baking dish and cook until the fish is opaque and flakes easily; baking also makes it easier to cook several rolls at once.
Can you prepare a fish roll ahead of time?
Yes, you can assemble a fish roll a few hours ahead and keep it covered in the refrigerator until cooking. Keep the filling cool and avoid leaving raw fish at room temperature; cook the rolls shortly before serving.
How do you know when a fish roll is cooked?
A fish roll is cooked when the fish has turned opaque throughout and separates easily with a fork. Check the thickest part of the roll, since the filling can slow cooking and the outside may look done before the center is ready.
What should you serve with a fish roll?
Serve a fish roll with a crisp salad, roasted vegetables, or potatoes and a wedge of lemon. If the roll has a rich filling or pastry, a light salad is a good contrast; a simple grain side suits a plainer version.
Can you freeze a fish roll?
Yes, a cooked fish roll can be frozen in an airtight container, though its texture may soften after thawing. Defrost it in the refrigerator and reheat it until hot throughout; freezing raw assembled rolls can make delicate fillets harder to handle.
Fish roll Vitamins & Minerals
Vitamins
B12
1.32µg · 55% DV
B5
0.84mg · 17% DV
B3
2.52mg · 16% DV
B6
0.26mg · 15% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
144mg · 21% DV
Iodine
26µg · 17% DV
Sodium
372mg · 16% DV
Potassium ⭐
264mg · 8% DV
Fish roll Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fish roll
To burn the 204 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.
What is Fish roll?
Fish roll is made by wrapping fish fillet around a filling, often vegetables, then cooking it in the oven or on the stovetop. Recipes vary with the fish and the cook; some versions include bread or pastry as part of the roll. The name is used for preparations rather than one fixed recipe, so the filling and texture can differ from one table to another.
The fish stays tender while taking on the flavour of its filling. Serve it warm with lemon, fresh herbs and a salad as a main course; a simple vegetable side also works well. With 15 g of protein per 100 g, it offers a substantial protein contribution. For a lighter version, bake it and make the filling mostly vegetables.
How Nutritious Is Fish roll?
Nutrient density
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.
Satiety score
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.
Is Fish 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 Fish roll Contain Allergens?
Contains these allergens:
Which Diets Is Fish 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
Fish roll Fat Profile
SATURATED
1.44g
MONOUNSATURATED
2.52g
POLYUNSATURATED
1.32g
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.