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Vegetable sushi, low calorie, fiber source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
6 piece (medium) of Red Pepper 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, 1.8 g of fat and 2.6 g of fiber. Its 45.6 mg of Vitamin C covers 51% 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
1.8g
· 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 81% · Protein 8% · Fat 11%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 252 mg | 11% |
| 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) | 100 g | 120 kcal |
| 8 piece (large) | 160 g | 192 kcal |
| 2 serving (large) | 200 g | 240 kcal |
| 12 piece (jumbo) | 240 g | 288 kcal |
Calculated from 120 calories per 100 g.
Red pepper maki is a sushi roll made by wrapping sushi rice and red pepper in nori seaweed, then cutting the roll into pieces. The pepper may be roasted or raw, and the basic version does not require fish.
No, basic red pepper maki contains red pepper, sushi rice, and nori rather than raw fish. Restaurant recipes can add other fillings, so ask about the ingredients if you need to avoid fish or cross-contact.
A red pepper maki roll usually contains seasoned sushi rice, nori, and red pepper. Some versions add sesame, avocado, or other vegetables, so the filling can vary between restaurants and homemade recipes.
Red pepper in maki can be either roasted or raw. Roasting softens the pepper and brings out its sweetness, while raw strips keep a firmer, crunchier bite; the menu or recipe should specify which style is used.
Soy sauce is a common dip for red pepper maki, but it is optional. Wasabi adds heat and pickled ginger is often eaten between pieces; use just a light dip so the rice does not soak up too much sauce or fall apart.
You can eat red pepper maki with chopsticks or your fingers, usually in one bite if the pieces are small enough. Dip the filling side lightly in soy sauce rather than soaking the rice, which can make the roll break apart.
Red pepper maki is best eaten soon after it is made. Refrigerate leftovers promptly in a covered container and aim to eat them the same day; cooked rice should not be left sitting at room temperature for an extended time.
Freezing red pepper maki is not recommended because thawed sushi rice often turns dry or mushy and the nori loses its texture. Make only what you plan to eat, or refrigerate leftovers briefly rather than freezing them.
Yes, you can roll red pepper maki without a sushi mat. Put the nori and fillings on a clean tea towel, use the towel to guide and tighten the roll, then cut it with a sharp, slightly damp knife.
Vitamins
Vitamin C
45.6mg · 51% DV
Vitamin A
144µg · 16% DV
B6
0.16mg · 9% DV
B3
1.44mg · 9% DV
Minerals
Sodium
252mg · 11% DV
Copper
0.1mg · 11% DV
Manganese
0.16mg · 7% DV
Iodine
9.6µg · 6% DV
Potassium ⭐
132mg · 4% 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.
Red Pepper Maki is a vegetable-filled take on Japanese makizushi, made by wrapping sushi rice and strips of red pepper in nori. The pepper may be raw or roasted, while the rice’s gentle seasoning gives the roll a mild, tangy edge.
In Japan and sushi restaurants around the world, maki is commonly served in bite-sized pieces with soy sauce, pickled ginger and wasabi. The rice makes Red Pepper Maki mainly a source of carbohydrates; the pepper adds some fibre, and it provides 120 calories per 100 g. Pair it with a salad or other vegetable sides for a light meal, and go easy on dipping sauce if you prefer the pepper’s flavour to stand out.
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
✓ 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
0.36g
MONOUNSATURATED
0.48g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.