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Mizu roll Calories
Sushi-style roll; rice-based, typically with seafood and vegetables
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Mizu roll (35 g) has 50 calories. That works out to 143 calories per 100 g. It contains 8.2 g of carbs, 2.4 g of protein, 0.9 g of fat and 0.4 g of fiber. Its 0.2 µg of B12 covers 10% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Mizu roll Nutrition Facts
Selected: 1 piece (medium) · 35 g
50
KCAL / 35G
Carbs
8.2g
· 3% DV
Protein
2.4g
· 5% DV
Fat
0.9g
· 1% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 19% · Fat 16%
Mizu roll nutrition facts table · 1 piece (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 50 kcal | |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.18 g | 1% |
| Trans fat | 0 g | |
| Sodium | 109 mg | 5% |
| Total carbohydrate | 8.2 g | 3% |
| Fiber | 0.4 g | 1% |
| Protein | 2.4 g | 5% |
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 Mizu roll?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 35 g | 50 kcal |
| 1 piece (small) | 28 g | 40 kcal |
| 1 piece (large) | 45 g | 64 kcal |
| 100 g | 100 g | 143 kcal |
| 6 piece (medium) | 210 g | 300 kcal |
| 1 serving (medium) | 210 g | 300 kcal |
| 8 piece (large) | 280 g | 400 kcal |
| 1 serving (large) | 280 g | 400 kcal |
| 10 piece (extra large) | 350 g | 501 kcal |
Calculated from 143 calories per 100 g.
Frequently Asked Questions About Mizu roll
What is a Mizu roll?
A Mizu roll is a sushi-style roll made with rice and typically filled with seafood and vegetables. “Mizu roll” is not a universally standardized recipe name, so the exact ingredients can differ between restaurants.
Is a Mizu roll raw or cooked?
A Mizu roll can be made with raw or cooked seafood, depending on the restaurant’s recipe. The name alone does not tell you which; ask what is inside and whether the seafood has been cooked if that matters to you.
What ingredients are in a Mizu roll?
Mizu rolls typically combine sushi rice with seafood and vegetables, and may be wrapped in nori. The filling is not fixed across menus, so check the restaurant’s description rather than assuming every Mizu roll contains the same fish or vegetables.
How is a Mizu roll different from a California roll?
A Mizu roll is not a standardized sushi recipe, while a California roll usually has a familiar filling of imitation crab, avocado, and cucumber. A Mizu roll’s ingredients depend on the restaurant, so compare the menu descriptions to see the actual difference.
How do you eat a Mizu roll?
Eat a Mizu roll in bite-sized pieces with chopsticks or your fingers, as you would other sushi rolls. A little soy sauce is optional; wasabi and pickled ginger are commonly served alongside but do not need to be added to every bite.
Can you make a Mizu roll at home?
Yes, you can make a Mizu roll at home with seasoned sushi rice, nori, and a seafood-and-vegetable filling of your choice. Use a bamboo mat to shape it, and choose seafood intended for raw consumption if your recipe includes uncooked fish.
How long does a Mizu roll last in the fridge?
A Mizu roll is best eaten soon after it is made. Refrigerate leftovers promptly in a covered container and aim to eat them the same day; rice and seafood lose quality quickly, and a roll left out for a long time should be discarded.
Can you eat a Mizu roll while pregnant?
You can choose a Mizu roll during pregnancy if its seafood is thoroughly cooked; avoid versions made with raw fish. Ask what the filling contains before ordering, and follow any personal pregnancy guidance you have about seafood.
What goes well with a Mizu roll?
Miso soup, edamame, or a light salad are common sides for a Mizu roll. Soy sauce, wasabi, and pickled ginger can accompany it, while a simple side helps keep the meal from feeling too heavy.
Is a Mizu roll a good choice for lunch?
Yes, a Mizu roll can work as a convenient lunch, especially with a vegetable side or soup. Its rice and seafood make it more substantial than a small snack, but the size and filling vary by restaurant.
Mizu roll Vitamins & Minerals
Vitamins
B12
0.24µg · 10% DV
B3
0.42mg · 3% DV
Biotin
0.74µg · 2% DV
B5
0.11mg · 2% DV
Minerals
Selenium
3.85µg · 7% DV
Manganese
0.11mg · 5% DV
Sodium
109mg · 5% DV
Phosphorus
29mg · 4% DV
Potassium ⭐
41mg · 1% DV
Mizu roll Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mizu roll
To burn the 50 calories in 1 piece (medium) (35 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 Mizu roll?
Mizu roll is a sushi-style roll built around rice, usually paired with seafood and vegetables. The exact fillings can vary by restaurant, so check the menu if you have a particular combination in mind. It draws on Japanese sushi traditions, though the name may refer to a restaurant-specific preparation rather than one fixed recipe.
It is served sliced and is easy to share, or to have as part of a sushi meal with pickled ginger and dipping sauce. Rice provides most of its carbohydrates, while seafood contributes protein; it is generally not especially rich in fat. For a lighter meal, pair it with a vegetable side and use dipping sauce sparingly.
How Nutritious Is Mizu 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 Mizu 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 Mizu roll Contain Allergens?
Contains these allergens:
Which Diets Is Mizu 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
Mizu roll Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.24g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 3.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.