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Avocado and shrimp tempura sushi roll
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Golden Dragon Roll (220 g) has 376 calories. That works out to 171 calories per 100 g. It contains 55.9 g of carbs, 12.8 g of protein, 11.9 g of fat and 4 g of fiber. Its 28.6 µg of Selenium covers 52% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 220 g
376
KCAL / 220G
Carbs
55.9g
· 20% DV
Protein
12.8g
· 26% DV
Fat
11.9g
· 15% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 13% · Fat 28%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 376 kcal | |
| Total fat | 11.9 g | 15% |
| Saturated fat | 2.31 g | 12% |
| Trans fat | 0.09 g | |
| Sodium | 858 mg | 37% |
| Total carbohydrate | 55.9 g | 20% |
| Fiber | 4 g | 14% |
| Protein | 12.8 g | 26% |
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 serving (medium) | 220 g | 376 kcal |
| 1 piece (mini) | 28 g | 48 kcal |
| 100 g | 100 g | 171 kcal |
| 4 piece (small) | 100 g | 171 kcal |
| 6 piece (medium) | 150 g | 257 kcal |
| 1 serving (small) | 150 g | 257 kcal |
| 8 piece (large) | 220 g | 376 kcal |
| 10 piece (extra large) | 275 g | 470 kcal |
| 1 serving (large) | 275 g | 470 kcal |
Calculated from 171 calories per 100 g.
A Golden Dragon Roll usually has shrimp tempura and cucumber inside, with avocado layered over the top. Depending on the restaurant, it may also include imitation crab, sesame, or a sweet eel-style sauce.
The shrimp in a Golden Dragon Roll is usually cooked: it is battered and deep-fried as tempura. Recipes can vary, so ask the restaurant if you need to confirm how its shrimp is prepared.
The name usually refers to the avocado slices arranged over the roll, which resemble a dragon’s scales. “Golden” may describe the golden-brown tempura shrimp or the restaurant’s presentation; the name does not define one standard recipe.
Not necessarily. A Golden Dragon Roll commonly features shrimp tempura beneath avocado, while “dragon roll” can describe several restaurant-specific rolls, often topped with avocado and sometimes made with eel. Ingredients and names vary between menus.
A Golden Dragon Roll is often finished with sweet eel sauce, also called unagi sauce, and may come with spicy mayonnaise. The sauce is usually eel-flavoured or eel-style; its presence alone does not mean the roll contains eel.
Yes, you can make a Golden Dragon Roll at home with sushi rice, nori, cooked shrimp tempura, cucumber, and thin avocado slices. Shape the rice roll first, then layer avocado over it and add sauce just before serving.
Eat a Golden Dragon Roll with chopsticks or your fingers, in bite-sized pieces. Add only a little soy sauce if it is already dressed, and have pickled ginger between different sushi pieces rather than piling it onto the roll.
It is better not to reheat a Golden Dragon Roll, because warming it can make the sushi rice tough and the avocado soft. If you want the tempura crisp, warm the shrimp separately before assembling the roll rather than microwaving the finished sushi.
A Golden Dragon Roll is best eaten the day it is made. If you must save it, refrigerate it promptly in a sealed container and eat it within 24 hours; the rice and tempura lose quality as they sit.
A Golden Dragon Roll is generally served at room temperature or slightly chilled, even though its shrimp tempura was fried. It is not usually a hot sushi dish, and the tempura may soften as the roll cools.
Vitamins
B12
0.99µg · 41% DV
Vitamin K
18.7µg · 16% DV
B6
0.26mg · 15% DV
Folate
61.6µg · 15% DV
Minerals
Selenium
29µg · 53% DV
Sodium
858mg · 37% DV
Phosphorus
224mg · 32% DV
Manganese
0.7mg · 30% DV
Potassium ⭐
387mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 376 calories in 1 serving (medium) (220 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.
Golden Dragon Roll is a modern, Western-style sushi roll, usually filled with shrimp tempura and avocado and wrapped in seasoned rice and nori. Some versions add sliced avocado and sauce on top.
Its contrast of crisp shrimp, soft rice and creamy avocado makes it a popular restaurant roll, especially in North American-style sushi menus. It is commonly served with soy sauce, wasabi and pickled ginger, either as a meal or alongside other rolls. Rice supplies much of its carbohydrate, while the fried shrimp and avocado contribute to its fat content. For a lighter meal, ask for less sauce and pair it with a simple salad.
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
2.31g
MONOUNSATURATED
5.17g
POLYUNSATURATED
3.3g
Omega 6:3 ratio 11.4:1
Above the ideal 4:1 (11.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.