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Thick sushi roll with tempura filling, sushi rice, and nori.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Tempura futo maki (35 g) has 65 calories. That works out to 185 calories per 100 g. It contains 9.9 g of carbs, 1.8 g of protein, 2 g of fat and 0.6 g of fiber. Its 2.9 µg of Selenium covers 5% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 35 g
65
KCAL / 35G
Carbs
9.9g
· 4% DV
Protein
1.8g
· 4% DV
Fat
2g
· 3% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 11% · Fat 28%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 65 kcal | |
| Total fat | 2 g | 3% |
| Saturated fat | 0.32 g | 2% |
| Trans fat | 0.01 g | |
| Sodium | 112 mg | 5% |
| Total carbohydrate | 9.9 g | 4% |
| Fiber | 0.6 g | 2% |
| Protein | 1.8 g | 4% |
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 (medium) | 35 g | 65 kcal |
| 1 piece (small) | 30 g | 56 kcal |
| 1 piece (large) | 45 g | 83 kcal |
| 100 g | 100 g | 185 kcal |
| 1 serving (medium) | 175 g | 324 kcal |
| 6 piece (medium) | 210 g | 389 kcal |
| 8 piece (large) | 280 g | 518 kcal |
| 1 serving (large) | 280 g | 518 kcal |
| 10 piece (jumbo) | 350 g | 648 kcal |
Calculated from 185 calories per 100 g.
Tempura futo maki is a thick sushi roll made with sushi rice, nori, and a tempura filling. The filling is battered and fried, while additional ingredients such as cucumber, avocado, or seafood vary by recipe.
Usually, only the filling in tempura futo maki is battered and deep-fried; the whole roll is not necessarily fried. Restaurants may prepare special fried versions, so ask whether the roll itself has been cooked in hot oil.
Tempura futo maki does not automatically contain raw fish, since its tempura filling is cooked. Some versions add raw fish or serve it with uncooked seafood, so check the specific filling if you want to avoid raw ingredients.
Tempura futo maki is a futomaki-style roll with a tempura ingredient in the filling. Futomaki describes a thick roll with several fillings, whereas tempura identifies a battered, fried component; other ingredients can differ from one recipe to another.
Tempura futo maki is generally served at room temperature or slightly chilled, though its freshly fried filling may still be warm. It is best soon after preparation because moisture from the rice and other fillings softens the tempura coating.
Soy sauce is a common dip for tempura futo maki, and pickled ginger is often served alongside it. Dip a cut piece lightly rather than soaking it, since excess sauce can overpower the filling and make the roll fall apart.
To make tempura futo maki, spread seasoned sushi rice over nori, add a strip of freshly fried tempura filling, and roll it tightly with a bamboo mat. Let the filling drain first, and use a damp, sharp knife to cut clean slices.
Yes, tempura futo maki can be eaten with your hands or chopsticks. The sliced pieces are designed to be manageable in one bite; if dipping in soy sauce, turn the filling side toward the sauce to keep the rice from absorbing too much.
Store leftover tempura futo maki covered in the refrigerator and eat it as soon as possible, preferably the same day. Chilled sushi rice firms up and the tempura turns soft, so leftovers are less enjoyable and should not be left sitting at room temperature.
Tempura futo maki can be part of a meal, but its fried filling and rice make it different from a roll built mainly around vegetables or plain seafood. Pair it with a vegetable dish or soup for more variety, and choose portions that suit your meal.
Vitamins
B12
0.06µg · 3% DV
Vitamin K
2.97µg · 2% DV
Biotin
0.74µg · 2% DV
B3
0.39mg · 2% DV
Minerals
Selenium
2.94µg · 5% DV
Sodium
112mg · 5% DV
Manganese
0.11mg · 5% DV
Iodine
5.6µg · 4% DV
Potassium ⭐
39mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 65 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.
Tempura futo maki is a thick Japanese-style sushi roll made with seasoned sushi rice and nori, wrapped around a tempura-fried filling, often seafood or vegetables. “Futo” means thick, while tempura describes the light batter-frying; the filling can vary from one restaurant to another.
It is usually cut into bite-sized rounds and served with soy sauce, pickled ginger and wasabi. Outside Japan, it is a familiar choice on sushi menus, eaten as a shared starter or as part of a meal. The rice makes it carbohydrate-forward, while the fried filling adds some fat; protein depends on what is inside. Pair it with a salad or miso soup for a more balanced meal, and go easy on extra sauces if you prefer a lighter plate.
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.32g
MONOUNSATURATED
0.56g
POLYUNSATURATED
0.56g
Omega 6:3 ratio 17:1
Above the ideal 4:1 (17:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.