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Mixed vegetable maki Calories
Low-fat vegetable sushi roll
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
8 piece (medium) of Mixed vegetable maki (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 47 g of carbs, 5.8 g of protein, 1.6 g of fat and 3.8 g of fiber. Its 0.6 mg of Manganese covers 25% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Mixed vegetable maki Nutrition Facts
Selected: 8 piece (medium) · 180 g
230
KCAL / 180G
Carbs
47g
· 17% DV
Protein
5.8g
· 12% DV
Fat
1.6g
· 2% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 83% · Protein 10% · Fat 7%
Mixed vegetable maki nutrition facts table · 8 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 1.6 g | 2% |
| Saturated fat | 0.25 g | 1% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 47 g | 17% |
| Fiber | 3.8 g | 14% |
| Protein | 5.8 g | 12% |
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 8 Pieces of Mixed vegetable maki?
| Serving | Amount | Calories |
|---|---|---|
| 8 piece (medium) | 180 g | 230 kcal |
| 1 piece (mini) | 22.5 g | 29 kcal |
| 4 piece (small) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 6 piece (medium) | 135 g | 173 kcal |
| 1 serving (medium) | 150 g | 192 kcal |
| 8 piece (large) | 180 g | 230 kcal |
| 1 pack (medium) | 180 g | 230 kcal |
| 1 serving (large) | 220 g | 282 kcal |
| 10 piece (extra large) | 225 g | 288 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Mixed vegetable maki
What vegetables are usually in mixed vegetable maki?
Mixed vegetable maki commonly contains cucumber, avocado and carrot, though the filling varies by restaurant or recipe. Some rolls also use pickled radish, lettuce or other vegetables, so the name does not point to one fixed combination.
Is mixed vegetable maki cooked or raw?
The sushi rice in mixed vegetable maki is cooked, while vegetables such as cucumber and avocado are usually served raw. Fillings vary, however, and some versions include cooked or pickled vegetables; the roll itself is not typically deep-fried.
How do you make mixed vegetable maki at home?
To make mixed vegetable maki, spread seasoned sushi rice over a sheet of nori, add thin vegetable strips, then roll it firmly with a bamboo mat. Use damp hands to handle the rice and a sharp, damp knife to slice the roll.
What sauces go well with mixed vegetable maki?
Soy sauce is the usual dip for mixed vegetable maki, and a little wasabi adds heat if you like it. Use only a light dip so the sauce does not overwhelm the fresh vegetables or make the rice fall apart.
Is mixed vegetable maki a healthy choice?
Mixed vegetable maki can be a light meal or snack, with vegetables alongside rice, but it is not automatically a complete meal. Pairing it with edamame or another protein-rich dish makes the meal more filling; salty dipping sauces can add substantial sodium.
How is mixed vegetable maki different from a vegetable tempura roll?
Mixed vegetable maki usually features fresh or pickled vegetables wrapped with rice and nori. A vegetable tempura roll includes vegetables coated in batter and fried, so it has a crispier filling and a richer, heavier texture.
How long does mixed vegetable maki last in the fridge?
Keep mixed vegetable maki covered in the refrigerator and eat it as soon as possible, ideally the same day. The rice and fresh fillings lose quality quickly, and sushi should not be left at room temperature for an extended period.
Can you freeze mixed vegetable maki?
Freezing mixed vegetable maki is not recommended. Thawed rice can turn dry or mushy, fresh vegetables may release water, and the nori can become limp, leaving the roll with a noticeably worse texture.
Why does mixed vegetable maki fall apart when you cut it?
Mixed vegetable maki often falls apart if it is overfilled, loosely rolled or cut with a blunt knife. Keep the filling in a narrow line, press the roll snugly without crushing it, and wet the knife between slices.
Why is pickled ginger served with mixed vegetable maki?
Pickled ginger is served with mixed vegetable maki as a palate cleanser between different pieces of sushi. Its sharp, tangy flavor refreshes the mouth; it is usually eaten in a small bite between rolls rather than piled on top.
Mixed vegetable maki Vitamins & Minerals
Vitamins
Vitamin K
25.2µg · 21% DV
Folate
39.6µg · 10% DV
B6
0.14mg · 8% DV
B3
1.26mg · 8% DV
Minerals
Manganese
0.58mg · 25% DV
Sodium
378mg · 16% DV
Iodine
22µg · 15% DV
Copper
0.13mg · 14% DV
Potassium ⭐
207mg · 6% DV
Mixed vegetable maki Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed vegetable maki
To burn the 230 calories in 8 piece (medium) (180 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 Mixed vegetable maki?
Mixed vegetable maki is a Japanese-style sushi roll made by wrapping sushi rice and vegetables in a sheet of nori, then cutting it into bite-sized rounds. Fillings vary, but cucumber, carrot and avocado are common choices; the vegetables are usually served raw or lightly prepared.
It is often eaten as part of a sushi meal in Japan and at sushi restaurants worldwide, with soy sauce and, if desired, wasabi. The rice makes it mainly a carbohydrate-based choice, while the vegetables add some fibre; it is naturally low in fat. Pair it with miso soup or edamame for a more substantial meal, or choose a lighter dip if you want to keep the overall meal less salty.
How Nutritious Is Mixed vegetable maki?
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 Mixed vegetable maki 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 Mixed vegetable maki Contain Allergens?
No known major allergens
Which Diets Is Mixed vegetable maki Good For?
Vegan
✓ 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
Mixed vegetable maki Fat Profile
SATURATED
0.25g
MONOUNSATURATED
0.22g
POLYUNSATURATED
0.38g
Omega 6:3 ratio 6.4:1
Above the ideal 4:1 (6.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.