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Salmon mango roll Calories
Sushi roll with salmon and mango; provides protein, omega-3 fats, and moderate carbohydrates.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Salmon mango roll (35 g) has 62 calories. That works out to 176 calories per 100 g. It contains 8.4 g of carbs, 3.1 g of protein, 1.7 g of fat and 0.5 g of fiber. Its 0.6 µg of B12 covers 23% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Salmon mango roll Nutrition Facts
Selected: 1 piece (medium) · 35 g
62
KCAL / 35G
Carbs
8.4g
· 3% DV
Protein
3.1g
· 6% DV
Fat
1.7g
· 2% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 20% · Fat 25%
Salmon mango roll nutrition facts table · 1 piece (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 62 kcal | |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.32 g | 2% |
| Trans fat | 0 g | |
| Sodium | 109 mg | 5% |
| Total carbohydrate | 8.4 g | 3% |
| Fiber | 0.5 g | 2% |
| Protein | 3.1 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 mango roll?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 35 g | 62 kcal |
| 1 piece (small) | 30 g | 53 kcal |
| 1 piece (large) | 45 g | 79 kcal |
| 100 g | 100 g | 176 kcal |
| 1 serving (medium) | 200 g | 352 kcal |
| 6 piece (medium) | 210 g | 370 kcal |
| 8 piece (large) | 280 g | 493 kcal |
| 1 serving (large) | 280 g | 493 kcal |
| 10 piece (extra large) | 350 g | 616 kcal |
Calculated from 176 calories per 100 g.
Frequently Asked Questions About Salmon mango roll
What is a salmon mango roll?
A salmon mango roll is a sushi roll combining salmon and mango with seasoned sushi rice, usually wrapped in nori. Depending on the restaurant or recipe, the salmon may be raw, cooked, or smoked.
Is the salmon in a salmon mango roll raw?
It can be raw, but salmon mango rolls are also made with cooked or smoked salmon. Ask the restaurant which version it serves; raw salmon should be intended for raw consumption and kept properly chilled.
How do you make a salmon mango roll at home?
Spread a thin layer of seasoned sushi rice over nori, then add strips of salmon and mango. Roll firmly with a bamboo mat, seal the edge with a little water, and slice with a sharp, damp knife.
Does mango go well with salmon in a salmon mango roll?
Yes. Ripe mango brings sweetness and a soft texture that contrast with salmon’s savory richness. Use firm-ripe mango so it stays in strips and does not turn the filling mushy while rolling.
What sauce goes with a salmon mango roll?
Soy sauce is a common dip for a salmon mango roll, but use a light touch so it does not overpower the mango. Wasabi adds heat, while pickled ginger offers a sharp, refreshing contrast between bites.
Is a salmon mango roll a healthy choice?
It can be a balanced part of a meal: salmon provides protein and omega-3 fats, while mango and rice contribute carbohydrates. Pair it with vegetables or miso soup if you want a more varied meal.
How long does a salmon mango roll last in the fridge?
A salmon mango roll is best eaten soon after it is made. Refrigerate leftovers promptly in a covered container and eat them within a day; discard sushi left at room temperature for an extended period.
Can you freeze a salmon mango roll?
Freezing a salmon mango roll is not recommended because thawed sushi rice can become hard or mushy, and mango loses its fresh texture. Make only what you plan to eat and refrigerate any leftovers promptly.
How is a salmon mango roll different from a Philadelphia roll?
A salmon mango roll pairs salmon with mango, while a Philadelphia roll typically combines salmon with cream cheese and cucumber. Recipes vary, but the mango version is fruitier and does not necessarily include cream cheese.
What rice is used in a salmon mango roll?
A salmon mango roll is usually made with short-grain sushi rice seasoned with rice vinegar, sugar, and salt. Long-grain rice is a poor substitute because it does not cling together well enough to hold the roll.
Salmon mango roll Vitamins & Minerals
Vitamins
B12
0.56µg · 23% DV
Vitamin D
1.43µg · 7% DV
B3
1.01mg · 6% DV
B6
0.08mg · 5% DV
Minerals
Selenium
5.6µg · 10% DV
Phosphorus
41mg · 6% DV
Manganese
0.11mg · 5% DV
Sodium
109mg · 5% DV
Potassium ⭐
62mg · 2% DV
Salmon mango roll Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salmon mango roll
To burn the 62 calories in 1 piece (medium) (35 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 mango roll?
Salmon mango roll is a sushi-style roll, usually made with sushi rice and nori wrapped around salmon and strips of mango. It brings together the salmon’s savoury richness and the fruit’s sweet, tangy flavour, with soft rice and a slightly chewy seaweed wrap. Inspired by Japanese sushi, this modern combination is commonly found on sushi menus internationally; it works as a light meal or as part of a shared spread. Enjoy it with pickled ginger and wasabi, adding soy sauce to taste.
It provides protein and omega-3 fats, alongside a moderate amount of carbohydrate from the rice. For a lighter meal, pair it with a simple salad rather than several rice-based sides.
How Nutritious Is Salmon mango roll?
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 mango roll Processed?
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.
Does Salmon mango roll Contain Allergens?
Contains these allergens:
Which Diets Is Salmon mango roll 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 mango roll Fat Profile
SATURATED
0.32g
MONOUNSATURATED
0.52g
POLYUNSATURATED
0.39g
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.