1 piece (medium) of Futomaki (45 g) has 64 calories. That works out to 143 calories per 100 g. It contains 12.1 g of carbs, 2.3 g of protein, 0.9 g of fat and 0.8 g of fiber. Its 10.8 µg of Iodine covers 7% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

Futomaki Nutrition Facts

Selected: 100 g

143

KCAL / 100G

Carbs

26.8g

· 10% DV

Protein

5.2g

· 10% DV

Fat

1.9g

· 2% DV

Fiber

1.8g

· 6% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 74% · Protein 14% · Fat 12%

Futomaki Vitamins & Minerals

Vitamins

B12

0.3µg · 13% DV

Biotin

2.1µg · 7% DV

0.9mg · 6% DV

0.08mg · 5% DV

Minerals

Iodine

24µg · 16% DV

Selenium

7.8µg · 14% DV

Sodium

310mg · 13% DV

Phosphorus

72mg · 10% DV

How Nutritious Is Futomaki?

Nutrient density

Medium

42/ 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

43/ 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.

Futomaki Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

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

How to Burn Off Futomaki

To burn the 143 calories in 100 g:

🚶

35min

Walking (5 km/h)

🏃

15min

Running (8 km/h)

🚴

19min

Cycling

🏊

17min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Futomaki Processed?

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.

Does Futomaki Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy yes

Sesame free

Which Diets Is Futomaki 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

Futomaki Fat Profile

SATURATED

0.3g

MONOUNSATURATED

0.45g

POLYUNSATURATED

0.38g

⚖️

Omega 6:3 ratio 5.3:1

Above the ideal 4:1 (5.3:1).

Compare Futomaki

🍣vs🧴

Futomaki vs Hawthorn Vinegar125 kcal more per 100 g

→🍣vs🌯

Futomaki vs Tantuni67 kcal fewer per 100 g

→🍣vs🌯

Futomaki vs Chicken Wrap52 kcal fewer per 100 g

→🍣vs🍫

Futomaki vs Protein Bar207 kcal fewer per 100 g

→

Foods Similar to Futomaki

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Futomaki

How many calories are in futomaki?

Futomaki contains 143 calories per 100 g. The same serving provides 5.2 g of protein, 26.8 g of carbohydrates, and 1.9 g of fat.

Is futomaki suitable for a pescatarian diet?

Yes, futomaki is compatible with pescatarian diets. It is also listed as suitable for omnivore, Mediterranean, and flexitarian eating patterns.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026