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Seaweed Sushi Roll Calories

Light rice sushi roll wrapped in mineral-rich nori seaweed

CALORIES · 100 G

150kcal

GI

55medium

POTASSIUM · 100 G

72mg

FIBER · 100 G

1.5g

Quick answer

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.

Seaweed Sushi Roll Nutrition Facts

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%

Seaweed Sushi Roll nutrition facts table · 100 g

NutrientAmount% DV
Calories150 kcal
Total fat0.8 g1%
Saturated fat0.18 g1%
Trans fat0 g
Sodium210 mg9%
Total carbohydrate32.1 g12%
Fiber1.5 g5%
Protein3.3 g7%

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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Seaweed Sushi Roll Calories per Serving

ServingAmountCalories
1 piece (small)25 g38 kcal
2 piece (half)50 g75 kcal
100 g100 g150 kcal
4 piece (medium)100 g150 kcal
1 cup (chopped)140 g210 kcal
6 piece (large)150 g225 kcal
1 serving (large)150 g225 kcal
8 piece (extra large)200 g300 kcal

Calculated from 150 calories per 100 g.

Frequently Asked Questions About Seaweed Sushi Roll

What is in a Seaweed Sushi Roll?

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.

How do you make a Seaweed Sushi Roll at home?

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.

Does a Seaweed Sushi Roll contain raw fish?

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.

Why does a Seaweed Sushi Roll fall apart when cut?

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.

Which side of the nori goes on the outside of a Seaweed Sushi Roll?

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.

Why does the seaweed in a Seaweed Sushi Roll get soggy?

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.

How long does a Seaweed Sushi Roll last in the fridge?

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.

Can you freeze a Seaweed Sushi Roll?

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.

Is a Seaweed Sushi Roll eaten with your hands or chopsticks?

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.

What is the difference between a Seaweed Sushi Roll and a hand 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.

Seaweed Sushi Roll Vitamins & Minerals

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

Seaweed Sushi Roll Glycemic Index

GLYCEMIC INDEX

55
Medium
0 Low5570100

GLYCEMIC LOAD

18
Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Seaweed Sushi Roll

To burn the 150 calories in 100 g:

🚶

37min

Walking (5 km/h)

🏃

15min

Running (8 km/h)

🚴

20min

Cycling

🏊

17min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Seaweed Sushi Roll?

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.

How Nutritious Is Seaweed Sushi Roll?

Nutrient density

Medium

43/ 100

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

37/ 100

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 Seaweed Sushi Roll 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 Seaweed Sushi Roll Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Seaweed Sushi Roll Good For?

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

Seaweed Sushi Roll Fat Profile

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.