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Light rice sushi roll wrapped in mineral-rich nori seaweed
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
100 g of Seaweed Sushi Roll has 150 calories. It contains 32.1 g of carbs, 3.3 g of protein, 0.8 g of fat and 1.5 g of fiber. Its 43 µg of Iodine covers 29% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 100 g
150
KCAL / 100G
Carbs
32.1g
· 12% DV
Protein
3.3g
· 7% DV
Fat
0.8g
· 1% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 86% · Protein 9% · Fat 5%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 150 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.18 g | 1% |
| Trans fat | 0 g | |
| Sodium | 210 mg | 9% |
| Total carbohydrate | 32.1 g | 12% |
| Fiber | 1.5 g | 5% |
| Protein | 3.3 g | 7% |
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 |
|---|---|---|
| 1 piece (small) | 25 g | 38 kcal |
| 2 piece (half) | 50 g | 75 kcal |
| 100 g | 100 g | 150 kcal |
| 4 piece (medium) | 100 g | 150 kcal |
| 1 cup (chopped) | 140 g | 210 kcal |
| 6 piece (large) | 150 g | 225 kcal |
| 1 serving (large) | 150 g | 225 kcal |
| 8 piece (extra large) | 200 g | 300 kcal |
Calculated from 150 calories per 100 g.
A Seaweed Sushi Roll typically has nori, seasoned sushi rice and a filling such as vegetables, avocado or fish. The filling varies by recipe, so the name alone does not tell you whether it contains raw fish.
To make a Seaweed Sushi Roll, spread a thin layer of seasoned rice on nori, add a narrow line of filling, then roll it firmly with a bamboo mat or clean hands. Use a sharp, slightly damp knife to slice it.
No, a Seaweed Sushi Roll does not necessarily contain raw fish. It can be filled with vegetables, cooked seafood or other ingredients; check the menu description or package if you need to know exactly what is inside.
A Seaweed Sushi Roll often falls apart if it is loosely rolled, overfilled or cut with a blade that drags through the rice. Keep the filling narrow, roll firmly, and wipe a sharp knife between slices.
For a Seaweed Sushi Roll, place the rice on the rough, dull side of the nori and leave the shiny side facing out. The rough surface helps the rice grip, while the shiny side gives the finished roll a neat appearance.
The nori in a Seaweed Sushi Roll softens as it absorbs moisture from the rice and filling. For a crisper bite, assemble the roll shortly before serving; once the nori has absorbed moisture, it cannot be made crisp again.
A Seaweed Sushi Roll is best eaten soon after it is made, and should be refrigerated promptly if you are not eating it right away. Rice and fillings lose their texture during storage, so avoid leaving a prepared roll at room temperature.
Freezing a Seaweed Sushi Roll is usually not recommended. The rice can turn firm or crumbly after thawing, and the nori may become unpleasantly soft; make only what you plan to eat fresh.
You can eat a Seaweed Sushi Roll with either your hands or chopsticks. It is cut into bite-sized pieces for easy serving, and a small amount of soy sauce can be used for dipping rather than poured over the roll.
A Seaweed Sushi Roll is usually made as a long cylinder and sliced into pieces, while a hand roll is wrapped into a cone and eaten by hand. Both can use nori, seasoned rice and similar fillings, but their shapes and serving styles differ.
Vitamins
B3
0.7mg · 4% DV
Vitamin K
4.5µg · 4% DV
Biotin
1.1µg · 4% DV
B5
0.18mg · 4% DV
Minerals
Iodine
43µg · 29% DV
Manganese
0.43mg · 19% DV
Selenium
6.1µg · 11% DV
Sodium
210mg · 9% DV
Potassium ⭐
72mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 150 calories in 100 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.
A Seaweed Sushi Roll is a Japanese-style sushi roll made by wrapping prepared rice in nori, a sheet of dried seaweed. Fillings vary by recipe and may include vegetables such as cucumber or avocado; the name alone does not specify what is inside.
In Japan it is commonly sliced into bite-sized pieces and served with soy sauce, wasabi and pickled ginger. Sushi rolls are also widely eaten at restaurants and as convenient meals in many English-speaking countries. This roll is rice-led, low in fat and relatively light; it provides 150 calories per 100 g. Enjoy it as a small meal or pair it with a vegetable side if you want something more substantial.
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.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.18g
MONOUNSATURATED
0.16g
POLYUNSATURATED
0.19g
Omega 6:3 ratio 3.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.