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Sushi roll with masago (capelin roe) Calories
Popular Japanese dish, source of protein and omega-3, topped with masago
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
6 piece (medium) of Sushi roll with masago (capelin roe) (140 g) has 217 calories. That works out to 155 calories per 100 g. It contains 35 g of carbs, 10.5 g of protein, 3.8 g of fat and 1.7 g of fiber. Its 1.7 µg of B12 covers 70% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Sushi roll with masago (capelin roe) Nutrition Facts
Selected: 6 piece (medium) · 140 g
217
KCAL / 140G
Carbs
35g
· 13% DV
Protein
10.5g
· 21% DV
Fat
3.8g
· 5% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 19% · Fat 16%
Sushi roll with masago (capelin roe) nutrition facts table · 6 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 217 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0 g | |
| Sodium | 448 mg | 19% |
| Total carbohydrate | 35 g | 13% |
| Fiber | 1.7 g | 6% |
| Protein | 10.5 g | 21% |
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 6 Pieces of Sushi roll with masago (capelin roe)?
| Serving | Amount | Calories |
|---|---|---|
| 6 piece (medium) | 140 g | 217 kcal |
| 1 piece (small) | 22 g | 34 kcal |
| 2 piece (small) | 45 g | 70 kcal |
| 4 piece (medium) | 90 g | 140 kcal |
| 100 g | 100 g | 155 kcal |
| 1 serving (medium) | 140 g | 217 kcal |
| 8 piece (large) | 185 g | 287 kcal |
| 1 pack (large) | 200 g | 310 kcal |
Calculated from 155 calories per 100 g.
Frequently Asked Questions About Sushi roll with masago (capelin roe)
What is masago on a sushi roll with masago?
Masago is the roe of capelin, a small fish. On a sushi roll with masago, the tiny eggs are usually seasoned and placed on the outside, adding a mildly salty, seafood-like flavor and a slight crunch.
How is masago different from tobiko on a sushi roll?
Masago comes from capelin, while tobiko comes from flying fish. Masago eggs are typically smaller and softer; tobiko tends to be larger and crunchier. Seasonings and added coloring can also affect their flavor and appearance.
What is inside a sushi roll with masago?
The filling varies by recipe. A sushi roll with masago may contain sushi rice and nori with cucumber, avocado, fish, or another seafood inside; masago usually coats the outside. Check the restaurant’s ingredient list if you need to avoid a particular filling.
Is the masago on a sushi roll cooked?
Usually not: masago is commonly salted or seasoned capelin roe served without cooking. Preparation can vary by supplier, so ask the restaurant if you need to know whether the roe or other seafood in your roll has been cooked.
What does a sushi roll with masago taste like?
A sushi roll with masago is generally mildly salty, with a delicate seafood flavor and small, slightly crisp roe. Its overall taste depends on the filling and sauces; cucumber or avocado, for example, tastes different from a roll filled with fish.
Can you eat masago straight from a sushi roll?
Yes, masago on a sushi roll is meant to be eaten as served, along with the rice, nori, and filling. It is usually seasoned, so taste the roll before adding soy sauce, which can make the bite much saltier.
How do you make a sushi roll with masago at home?
Spread sushi rice over nori, add a narrow line of filling, and roll it firmly with a bamboo mat. Then coat the outside with masago and slice with a damp, sharp knife. Keep the filling modest so the roll holds together.
Is a sushi roll with masago safe to eat during pregnancy?
Use caution with a sushi roll with masago during pregnancy: the roe is commonly served uncooked, and the roll may also contain raw fish. Follow local pregnancy guidance on raw seafood and ask your healthcare professional if you are unsure what is safe for you.
How long does a sushi roll with masago keep in the fridge?
A sushi roll with masago is best eaten fresh. Refrigerate leftovers promptly in a covered container and aim to eat them the same day; discard sushi that has been left at room temperature for an extended period.
Can you freeze a sushi roll with masago?
Freezing a sushi roll with masago is not recommended for quality. The rice can turn dry or hard after thawing, while the filling and roe may lose their original texture. It is better to buy or prepare only what you plan to eat.
Sushi roll with masago (capelin roe) Vitamins & Minerals
Vitamins
B12
1.68µg · 70% DV
B3
2.1mg · 13% DV
B5
0.49mg · 10% DV
B2
0.13mg · 10% DV
Minerals
Selenium
14µg · 25% DV
Sodium
448mg · 19% DV
Iodine
25µg · 17% DV
Phosphorus
91mg · 13% DV
Potassium ⭐
154mg · 5% DV
Sushi roll with masago (capelin roe) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sushi roll with masago (capelin roe)
To burn the 217 calories in 6 piece (medium) (140 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 Sushi roll with masago (capelin roe)?
A sushi roll with masago (capelin roe) is a Japanese-style roll made with seasoned sushi rice, nori and a filling, then coated or topped with tiny capelin eggs. The filling varies, so the name refers to the roe on the outside rather than a particular centre.
The rice is soft, gently tangy and mildly sweet, while masago brings a salty, sea-like flavour and a subtle pop. It is commonly served in sushi restaurants with soy sauce, pickled ginger and wasabi, either as part of a mixed platter or a light meal. Rice makes it more carbohydrate-focused than protein-rich; pair it with edamame or a simple salad for a more balanced meal.
How Nutritious Is Sushi roll with masago (capelin roe)?
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 Sushi roll with masago (capelin roe) 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 Sushi roll with masago (capelin roe) Contain Allergens?
Contains these allergens:
Which Diets Is Sushi roll with masago (capelin roe) 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
Sushi roll with masago (capelin roe) Fat Profile
SATURATED
0.84g
MONOUNSATURATED
1.12g
POLYUNSATURATED
0.56g
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.