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Maki sushi with Japanese sea bass, seasoned sushi rice, and nori
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
6 piece (medium) of Suzuki maki (180 g) has 272 calories. That works out to 151 calories per 100 g. It contains 44.6 g of carbs, 13 g of protein, 4.5 g of fat and 2 g of fiber. Its 1.6 µg of B12 covers 68% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 6 piece (medium) · 180 g
272
KCAL / 180G
Carbs
44.6g
· 16% DV
Protein
13g
· 26% DV
Fat
4.5g
· 6% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 19% · Fat 15%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 272 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 0.99 g | 5% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 44.6 g | 16% |
| Fiber | 2 g | 7% |
| Protein | 13 g | 26% |
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 |
|---|---|---|
| 6 piece (medium) | 180 g | 272 kcal |
| 1 piece (small) | 30 g | 45 kcal |
| 3 piece (small) | 90 g | 136 kcal |
| 100 g | 100 g | 151 kcal |
| 1 serving (medium) | 180 g | 272 kcal |
| 8 piece (large) | 240 g | 362 kcal |
| 1 serving (large) | 270 g | 408 kcal |
| 10 piece (large) | 300 g | 453 kcal |
Calculated from 151 calories per 100 g.
Suzuki maki is a Japanese-style sushi roll made with suzuki, or Japanese sea bass, seasoned sushi rice and nori. The ingredients are rolled in seaweed and cut into bite-sized pieces.
Suzuki maki is commonly served with raw Japanese sea bass, though some restaurants offer a cooked-fish version. Ask how the fish is prepared when ordering, especially if you need to avoid raw seafood.
Suzuki maki has a mild, clean-tasting fish filling, tangy seasoned rice and a savory, sea-like note from nori. Japanese sea bass is usually less rich-tasting than oily fish, so strong sauces can easily dominate it.
Suzuki maki is a roll wrapped in nori with rice and Japanese sea bass inside. Sea bass nigiri is a slice of fish laid over a small hand-shaped mound of rice, usually without a seaweed wrap.
To make Suzuki maki, spread seasoned sushi rice over nori, add sushi-grade Japanese sea bass, then roll tightly and slice with a sharp, damp knife. Keep raw fish chilled and use fish intended for raw consumption.
No, Suzuki maki is not the same as a California roll. Suzuki maki features Japanese sea bass, seasoned rice and nori, while a California roll typically uses imitation crab and avocado, often with the rice on the outside.
Soy sauce, wasabi and pickled ginger are common accompaniments to Suzuki maki. Use soy sauce sparingly so it does not overpower the mild fish, and eat a little pickled ginger between different sushi pieces.
Freezing assembled Suzuki maki is not recommended because thawing makes the rice hard or crumbly and can spoil the texture of the nori. Keep it refrigerated and eat it promptly rather than freezing leftovers.
Suzuki maki is best eaten the day it is made; if necessary, refrigerate it in a covered container and use it within 24 hours. Discard sushi that has been left at room temperature for an extended period.
Avoid Suzuki maki made with raw Japanese sea bass during pregnancy because raw fish can carry foodborne pathogens. Choose a version made with thoroughly cooked fish instead, and ask your clinician for guidance if you have specific concerns.
Vitamins
B12
1.62µg · 68% DV
B3
3.78mg · 24% DV
B6
0.32mg · 19% DV
Vitamin K
15.3µg · 13% DV
Minerals
Selenium
29µg · 53% DV
Phosphorus
189mg · 27% DV
Iodine
36µg · 24% DV
Manganese
0.5mg · 22% DV
Sodium
378mg · 16% DV
Potassium ⭐
261mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 272 calories in 6 piece (medium) (180 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.
Suzuki maki is a Japanese-style sushi roll filled with suzuki, the Japanese name for sea bass, and seasoned sushi rice, then wrapped in a sheet of nori and cut into bite-sized pieces. It brings together the mild flavour of the fish, tangy rice and savoury seaweed.
In Japan and at sushi restaurants around the world, it is commonly served as part of a mixed sushi meal, with soy sauce, wasabi and pickled ginger on the side. The rice makes it chiefly a source of carbohydrates, while the fish contributes protein. For a lighter meal, pair it with a simple salad or vegetable side rather than ordering several rice-based rolls.
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 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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not 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
0.99g
MONOUNSATURATED
1.58g
POLYUNSATURATED
0.77g
Omega 6:3 ratio 0.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.