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Popular sushi roll with cream cheese, crab, and avocado
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
6 piece (medium) of Osaka roll sushi (150 g) has 270 calories. That works out to 180 calories per 100 g. It contains 39 g of carbs, 9.8 g of protein, 8.3 g of fat and 2 g of fiber. Its 0.8 µg of B12 covers 31% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Selected: 6 piece (medium) · 150 g
270
KCAL / 150G
Carbs
39g
· 14% DV
Protein
9.8g
· 20% DV
Fat
8.3g
· 11% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 15% · Fat 27%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 270 kcal | |
| Total fat | 8.3 g | 11% |
| Saturated fat | 2.55 g | 13% |
| Trans fat | 0.03 g | |
| Sodium | 510 mg | 22% |
| Total carbohydrate | 39 g | 14% |
| Fiber | 2 g | 7% |
| Protein | 9.8 g | 20% |
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) | 150 g | 270 kcal |
| 1 piece (small) | 25 g | 45 kcal |
| 100 g | 100 g | 180 kcal |
| 4 piece (medium) | 100 g | 180 kcal |
| 1 serving (medium) | 150 g | 270 kcal |
| 8 piece (large) | 200 g | 360 kcal |
| 1 pack (large) | 200 g | 360 kcal |
| 2 serving (large) | 300 g | 540 kcal |
Calculated from 180 calories per 100 g.
Osaka roll sushi typically contains sushi rice, nori, cream cheese, avocado, and crab or imitation crab. Recipes vary by restaurant, so ask whether the crab is real or imitation if that distinction matters to you.
Osaka roll sushi is usually made without raw fish; the crab filling is often cooked crab or imitation crab made from cooked fish. Recipes differ, so check with the restaurant if you need to avoid raw seafood.
To make Osaka roll sushi, spread sushi rice over nori, add cream cheese, avocado, and crab, then roll it tightly and slice it. A bamboo mat helps keep the filling in place, and a damp knife makes cleaner cuts.
Osaka roll sushi commonly includes cream cheese, crab, and avocado, while a California roll usually pairs crab or imitation crab with avocado and cucumber. Neither name guarantees one fixed recipe, so ingredients can overlap or vary between restaurants.
Osaka roll sushi may use either real crab or imitation crab, also called surimi. Surimi is generally made from fish rather than crab, so check the menu or ask the restaurant when the type of filling matters.
Soy sauce is the most common dip for Osaka roll sushi, and wasabi or pickled ginger may be served alongside it. Use a light dip so the cream cheese and avocado flavors do not get overwhelmed.
Osaka roll sushi is usually creamy and mild, with richness from the cream cheese and avocado and a savory seafood flavor from the crab filling. The exact taste depends on whether the roll uses real crab, surimi, or added sauces.
Miso soup, edamame, or a simple salad pair well with Osaka roll sushi. Their lighter flavors and textures balance the richness of its cream cheese and avocado filling.
Osaka roll sushi is best eaten soon after it is made. Refrigerate leftovers promptly in a covered container and eat them the same day; discard sushi that has been left at room temperature for an extended period.
Osaka roll sushi may be an option during pregnancy if it contains no raw seafood and has been freshly prepared and properly chilled. Confirm that the filling is cooked, and ask your healthcare professional if you are unsure about seafood safety.
Vitamins
B12
0.75µg · 31% DV
B5
0.52mg · 10% DV
B3
1.65mg · 10% DV
B2
0.12mg · 9% DV
Minerals
Sodium
510mg · 22% DV
Selenium
11µg · 20% DV
Phosphorus
98mg · 14% DV
Copper
0.09mg · 10% DV
Potassium ⭐
180mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 270 calories in 6 piece (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 roll sushi is a contemporary sushi roll made with vinegared rice and nori, typically filled with cream cheese, crab or crab-style filling, and avocado. The name suggests a link to Osaka, but recipes sold under this name can vary, so it is best understood as a modern roll rather than a fixed traditional Japanese recipe.
Its creamy centre and soft avocado are balanced by the lightly tangy rice. It is usually sliced into bite-sized pieces and served with soy sauce, wasabi, and pickled ginger at sushi restaurants, or shared as part of a larger meal. Rice provides much of its carbohydrate, while the filling adds some protein and fat. For a lighter meal, pair a few pieces with a simple salad or broth-based soup.
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
2.55g
MONOUNSATURATED
3g
POLYUNSATURATED
1.5g
Omega 6:3 ratio 1.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.