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Spicy seafood sushi roll with tempura and avocado
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Osaka Dynamite Roll (150 g) has 278 calories. That works out to 185 calories per 100 g. It contains 37.5 g of carbs, 11.3 g of protein, 8.3 g of fat and 2.6 g of fiber. Its 1.7 µg of B12 covers 69% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 150 g
278
KCAL / 150G
Carbs
37.5g
· 14% DV
Protein
11.3g
· 23% DV
Fat
8.3g
· 11% 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 56% · Protein 17% · Fat 27%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 278 kcal | |
| Total fat | 8.3 g | 11% |
| Saturated fat | 1.65 g | 8% |
| Trans fat | 0 g | |
| Sodium | 555 mg | 24% |
| Total carbohydrate | 37.5 g | 14% |
| Fiber | 2.6 g | 9% |
| Protein | 11.3 g | 23% |
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) | 150 g | 278 kcal |
| 1 piece (small) | 35 g | 65 kcal |
| 1 piece (large) | 50 g | 93 kcal |
| 100 g | 100 g | 185 kcal |
| 1 serving (small) | 100 g | 185 kcal |
| 4 piece (medium) | 140 g | 259 kcal |
| 1 serving (large) | 200 g | 370 kcal |
| 8 piece (large) | 280 g | 518 kcal |
Calculated from 185 calories per 100 g.
An Osaka Dynamite Roll is a sushi roll featuring tempura seafood and avocado, usually paired with a spicy sauce. The exact filling and toppings vary by restaurant, so the name does not guarantee one fixed recipe.
An Osaka Dynamite Roll typically combines sushi rice, nori, tempura seafood, and avocado. Many versions add spicy mayonnaise or another sauce, while toppings and the type of seafood differ from one restaurant to another.
An Osaka Dynamite Roll is usually mildly to moderately spicy because it often comes with spicy mayonnaise or chili sauce. The heat varies by recipe; ask for the sauce on the side if you want to control it.
The tempura seafood in an Osaka Dynamite Roll is cooked by frying. Some versions may add raw seafood or other uncooked toppings, though, so check the restaurant’s ingredients if you need to avoid raw fish.
An Osaka Dynamite Roll is distinguished by its tempura seafood and commonly spicy sauce. Many standard sushi rolls use neither, although there is no single standardized recipe, and restaurants can interpret the name differently.
Not necessarily. Osaka Dynamite Roll is a restaurant-style name, and “dynamite roll” recipes vary widely; both often feature tempura seafood and spicy sauce, but the fillings and toppings may not match.
Eat an Osaka Dynamite Roll in bite-size pieces with chopsticks or your fingers. A light dip in soy sauce is enough because the spicy topping is already flavorful; have pickled ginger between pieces if desired.
Yes, you can make an Osaka Dynamite Roll at home with seasoned sushi rice, nori, avocado, and cooked tempura seafood. Roll the filling tightly, slice with a damp sharp knife, then add spicy sauce.
An Osaka Dynamite Roll can fit into a balanced meal, but its tempura seafood and creamy spicy sauce make it richer than a roll with simply cooked seafood and vegetables. Pair it with a vegetable side for a more balanced meal.
An Osaka Dynamite Roll can be a pregnancy-friendly choice when the seafood is fully cooked and the roll is freshly prepared. Avoid versions with raw seafood, and choose a restaurant that handles sushi safely.
Vitamins
B12
1.65µg · 69% DV
B3
3.15mg · 20% DV
B5
0.75mg · 15% DV
B6
0.2mg · 12% DV
Minerals
Selenium
17µg · 31% DV
Sodium
555mg · 24% DV
Iodine
24µg · 16% DV
Phosphorus
98mg · 14% DV
Potassium ⭐
270mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 278 calories in 1 serving (medium) (150 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.
Osaka Dynamite Roll is a sushi roll made with sushi rice and nori, with spicy seafood, tempura and avocado in the filling. Recipes vary by restaurant, and the name alone does not establish that it originated in Osaka; it is a menu-style roll found at sushi restaurants.
The soft rice and creamy avocado contrast with the crisp tempura, while the filling brings heat and savoury seafood flavour. It is commonly ordered as part of a sushi meal, either for one person or to share, and can be paired with a simple salad. Rice supplies much of its carbohydrate, while the seafood contributes protein. For a lighter order, skip extra tempura or rich sauce.
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
1.65g
MONOUNSATURATED
3.15g
POLYUNSATURATED
1.5g
Omega 6:3 ratio 0.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.