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Salmon futomaki Calories
Sushi roll with salmon, rice and seaweed; provides protein and omega-3
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Salmon futomaki (45 g) has 71 calories. That works out to 158 calories per 100 g. It contains 11.3 g of carbs, 3 g of protein, 1.5 g of fat and 0.4 g of fiber. Its 0.7 µg of B12 covers 30% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Salmon futomaki Nutrition Facts
Selected: 1 piece (medium) · 45 g
71
KCAL / 45G
Carbs
11.3g
· 4% DV
Protein
3g
· 6% DV
Fat
1.5g
· 2% 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 64% · Protein 17% · Fat 19%
Salmon futomaki nutrition facts table · 1 piece (medium) (45 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 71 kcal | |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.45 g | 2% |
| Trans fat | 0 g | |
| Sodium | 144 mg | 6% |
| Total carbohydrate | 11.3 g | 4% |
| Fiber | 0.4 g | 1% |
| 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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How Many Calories in 1 Medium Salmon futomaki?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 45 g | 71 kcal |
| 1 piece (small) | 35 g | 55 kcal |
| 1 piece (large) | 60 g | 95 kcal |
| 100 g | 100 g | 158 kcal |
| 4 piece (medium) | 180 g | 284 kcal |
| 1 pack (small) | 180 g | 284 kcal |
| 1 serving (medium) | 225 g | 356 kcal |
| 6 piece (large) | 270 g | 427 kcal |
| 8 piece (extra large) | 360 g | 569 kcal |
Calculated from 158 calories per 100 g.
Frequently Asked Questions About Salmon futomaki
What is salmon futomaki made of?
Salmon futomaki is a thick sushi roll made with sushi rice, salmon and a sheet of nori. Recipes may add cucumber, avocado, or cream cheese, so the exact filling varies by restaurant and style.
Is salmon futomaki made with raw salmon?
Salmon futomaki can be made with raw, cooked, or smoked salmon. The name describes the roll, not how the fish is prepared, so ask the restaurant which version it serves if you want to avoid raw fish.
How is salmon futomaki different from salmon hosomaki?
Salmon futomaki is a thick roll that often contains several fillings, while salmon hosomaki is thinner and typically centers on one filling. Futomaki pieces are therefore broader and may include combinations such as salmon with cucumber or avocado.
How is salmon futomaki different from a salmon California roll?
Salmon futomaki is a broad category of thick nori-wrapped sushi roll, while a salmon California roll is a specific Western-style roll, commonly made with avocado and sometimes cucumber or cream cheese. California rolls are often served rice-side out.
Can you make salmon futomaki without a bamboo sushi mat?
Yes, you can roll salmon futomaki without a bamboo mat. Place the nori and fillings on parchment or a clean tea towel, then use your hands to roll it firmly; keep the seam underneath briefly so it holds.
What fillings go well with salmon futomaki?
Cucumber and avocado pair well with salmon futomaki, adding freshness and a soft contrast to the fish. Cream cheese is another popular modern addition, though traditional futomaki recipes vary and do not require any one set of fillings.
What sauce should you serve with salmon futomaki?
Soy sauce is the usual dipping sauce for salmon futomaki, with wasabi and pickled ginger served alongside if desired. Dip lightly rather than soaking the roll, so the rice and salmon flavors remain noticeable.
How long does salmon futomaki keep in the refrigerator?
Salmon futomaki is best eaten freshly made. Refrigerate leftovers promptly in a sealed container and eat them by the next day; discard rolls left out for a long time or showing an unusual smell or appearance.
Is salmon futomaki safe to eat during pregnancy?
Salmon futomaki made with raw salmon is best avoided during pregnancy; a freshly prepared version with thoroughly cooked salmon is a safer choice. Ask your healthcare professional for advice that fits your pregnancy and local food-safety guidance.
Can you freeze salmon futomaki?
Freezing salmon futomaki is not recommended because thawing can make the rice dry or crumbly and the nori limp. For better texture and food quality, make only what you plan to eat fresh.
Salmon futomaki Vitamins & Minerals
Vitamins
B12
0.72µg · 30% DV
B3
1.53mg · 10% DV
B6
0.14mg · 8% DV
Vitamin D
1.44µg · 7% DV
Minerals
Selenium
7.2µg · 13% DV
Phosphorus
58mg · 8% DV
Iodine
11µg · 7% DV
Sodium
144mg · 6% DV
Potassium ⭐
81mg · 2% DV
Salmon futomaki Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salmon futomaki
To burn the 71 calories in 1 piece (medium) (45 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 Salmon futomaki?
Salmon futomaki is a thick Japanese sushi roll, made by wrapping seasoned rice and salmon in a sheet of nori. Its filling may vary, but the combination is typically mild and savoury, with tender rice, rich salmon and a pleasantly chewy seaweed exterior. In Japan it is served at sushi counters and sold ready-made, while sushi restaurants and takeaway shops around the world offer it as a roll or in cut pieces.
It is often eaten with soy sauce, pickled ginger and wasabi. Rice supplies most of its carbohydrates, while salmon contributes protein and omega-3 fats; it provides 6.67 g of protein per 100 g. Pair it with a salad or soup for a more rounded meal, and go lightly on the soy sauce if you prefer a less salty bite.
How Nutritious Is Salmon futomaki?
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 Salmon futomaki 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 Salmon futomaki Contain Allergens?
Contains these allergens:
Which Diets Is Salmon futomaki 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
Salmon futomaki Fat Profile
SATURATED
0.45g
MONOUNSATURATED
0.81g
POLYUNSATURATED
0.54g
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.