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Sushi maki with kapya pepper, low calorie, source of fiber and vitamin C
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
6 piece (medium) of Kapya Maki (120 g) has 144 calories. That works out to 120 calories per 100 g. It contains 30 g of carbs, 3 g of protein, 1.4 g of fat and 2.6 g of fiber. Its 48 mg of Vitamin C covers 53% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Selected: 6 piece (medium) · 120 g
144
KCAL / 120G
Carbs
30g
· 11% DV
Protein
3g
· 6% DV
Fat
1.4g
· 2% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 83% · Protein 8% · Fat 9%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 216 mg | 9% |
| Total carbohydrate | 30 g | 11% |
| Fiber | 2.6 g | 9% |
| Protein | 3 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) | 120 g | 144 kcal |
| 8 piece (large) | 160 g | 192 kcal |
| 2 serving (large) | 240 g | 288 kcal |
| 12 piece (jumbo) | 240 g | 288 kcal |
Calculated from 120 calories per 100 g.
Kapya Maki is a maki sushi roll filled with kapya pepper, the sweet red pepper commonly used in Turkish cooking. It is usually made with seasoned sushi rice and nori, then sliced into bite-sized rounds.
No, raw fish is not an essential ingredient in Kapya Maki. The defining filling is kapya pepper, though individual restaurants may add fish or other ingredients, so ask about the specific roll if you need to avoid fish.
Kapya Maki is defined by its kapya pepper filling, while a California roll commonly features imitation crab or crab, avocado, and cucumber. Recipes vary, but the fillings give the two rolls different flavors and textures.
Either is used in Kapya Maki. Raw kapya pepper stays crisp and fresh-tasting, while roasted pepper is softer and sweeter; the choice depends on the recipe or the sushi maker.
To make Kapya Maki, spread cooled, seasoned sushi rice over a sheet of nori, place thin strips of kapya pepper in the center, and roll it firmly with a bamboo mat. Slice with a sharp, damp knife.
Kapya Maki can fall apart if the rice is too wet, the roll is loosely packed, or the filling is overloaded. Let the rice cool, spread it evenly, roll firmly, and use a sharp, damp knife to cut clean slices.
Soy sauce is the usual dip for Kapya Maki. Use a small amount so it does not overpower the sweet pepper, and add wasabi or pickled ginger if you enjoy their stronger flavors.
Keep leftover Kapya Maki covered in the refrigerator and eat it as soon as possible, ideally the same day. Sushi rice should not sit at room temperature for extended periods, and rolls left out during a long meal should be discarded.
Freezing Kapya Maki is not recommended. The rice can turn hard or crumbly after thawing, while the nori and pepper lose their texture; it is best eaten freshly made.
Yes, Kapya Maki can work as a light meal, especially when served with a side dish. Since the roll is mainly rice and pepper, adding a protein-rich dish can make the meal more filling.
Vitamins
Vitamin C
48mg · 53% DV
B1
0.06mg · 5% DV
Vitamin K
6µg · 5% DV
B5
0.24mg · 5% DV
Minerals
Sodium
216mg · 9% DV
Manganese
0.16mg · 7% DV
Copper
0.05mg · 6% DV
Phosphorus
38mg · 5% DV
Potassium ⭐
84mg · 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.
Kapya Maki is a Japanese-style maki sushi roll filled with kapya pepper, a sweet red pepper common in Turkish cooking. Seasoned sushi rice and nori are rolled around the pepper, then sliced into bite-sized pieces. It brings a Turkish ingredient into a familiar sushi format, and is often served as part of a mixed sushi platter.
The soft, lightly seasoned rice contrasts with the pepper’s gentle sweetness and slight crunch. Eat the pieces as they are or dip them lightly in soy sauce. Mostly rice-based, Kapya Maki is a light vegetarian-friendly option; it provides 2.2 g of fibre per 100 g. Pair it with edamame or a crisp salad for a more rounded meal, and go easy on the dipping sauce if you want to keep the plate lighter.
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
0.24g
MONOUNSATURATED
0.36g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.