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Rice-based sushi roll with salmon, cucumber, and omega-3 fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
8 piece (medium) of Salmon cucumber uramaki (200 g) has 308 calories. That works out to 154 calories per 100 g. It contains 48.2 g of carbs, 14.4 g of protein, 6.4 g of fat and 2 g of fiber. Its 2.4 µg of B12 covers 100% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Selected: 8 piece (medium) · 200 g
308
KCAL / 200G
Carbs
48.2g
· 18% DV
Protein
14.4g
· 29% DV
Fat
6.4g
· 8% 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 63% · Protein 19% · Fat 18%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 308 kcal | |
| Total fat | 6.4 g | 8% |
| Saturated fat | 1.1 g | 6% |
| Trans fat | 0 g | |
| Sodium | 620 mg | 27% |
| Total carbohydrate | 48.2 g | 18% |
| Fiber | 2 g | 7% |
| Protein | 14.4 g | 29% |
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 |
|---|---|---|
| 8 piece (medium) | 200 g | 308 kcal |
| 100 g | 100 g | 154 kcal |
| 4 piece (small) | 100 g | 154 kcal |
| 6 piece (medium) | 150 g | 231 kcal |
| 1 serving (medium) | 180 g | 277 kcal |
| 8 piece (large) | 200 g | 308 kcal |
| 1 pack (large) | 220 g | 339 kcal |
| 10 piece (extra large) | 250 g | 385 kcal |
| 12 piece (jumbo) | 300 g | 462 kcal |
Calculated from 154 calories per 100 g.
Salmon cucumber uramaki is an inside-out sushi roll, with nori wrapped around the fillings and rice on the outside. Salmon and cucumber are the defining fillings; sesame or other additions depend on the recipe.
Rice on the outside is the defining presentation of uramaki, also called inside-out sushi. The nori wraps the salmon and cucumber inside, while the rice forms the outer layer and may be finished with sesame.
It can be raw, smoked, or cooked; salmon cucumber uramaki does not always use the same preparation. Ask the restaurant which kind it uses, especially if you avoid raw fish or need to reduce food-safety risks.
Salmon cucumber uramaki has rice on the outside and nori around the filling, while a standard maki roll usually has nori on the outside. The ingredients may be similar, but the assembly and texture differ.
Soy sauce is the usual dip for salmon cucumber uramaki, and wasabi or pickled ginger may be served alongside it. Use a light dip so the salt does not overwhelm the salmon and cucumber.
Yes. Spread seasoned sushi rice on nori, flip it so the rice faces outward, add salmon and cucumber, then roll tightly with a bamboo mat. Use fish intended for raw consumption if your recipe calls for uncooked salmon.
Eat salmon cucumber uramaki soon after it is made, particularly when it contains raw salmon. Refrigerate leftovers promptly, and discard them if they have sat at room temperature for more than two hours.
It can be a balanced sushi choice, offering salmon along with rice and cucumber. The main thing to watch is what accompanies it: generous soy sauce, creamy toppings, or fried additions can add substantial salt or richness.
Avoid salmon cucumber uramaki made with raw salmon during pregnancy because uncooked fish can carry harmful microbes or parasites. Choose a version with thoroughly cooked salmon, and ask your healthcare professional about advice specific to you.
Freezing salmon cucumber uramaki is not recommended for good texture. Thawed rice often turns dry or crumbly, and cucumber becomes watery; fresh preparation is a better choice, especially when the roll contains raw salmon.
Vitamins
B12
2.4µg · 100% DV
B3
4.2mg · 26% DV
Vitamin D
4.8µg · 24% DV
B6
0.36mg · 21% DV
Minerals
Selenium
24µg · 44% DV
Manganese
0.64mg · 28% DV
Phosphorus
190mg · 27% DV
Sodium
620mg · 27% DV
Potassium ⭐
290mg · 9% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 308 calories in 8 piece (medium) (200 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.
Salmon cucumber uramaki is a Japanese-style sushi roll made with seasoned rice on the outside and nori wrapped around salmon and cucumber inside. The roll is sliced into bite-sized pieces, with the filling bringing together tender fish and crisp, cool cucumber.
It is commonly served at sushi restaurants with soy sauce, pickled ginger and wasabi, and is also an easy choice for a shared meal or lunch. Rice provides most of its carbohydrates, while salmon contributes protein and omega-3 fats. Pair it with a simple salad or miso soup for a more rounded meal, or enjoy it on its own as a light sushi option.
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 2
Minimally 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
1.1g
MONOUNSATURATED
1.9g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.