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Maki sushi roll with tempura-fried seafood or vegetables
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
6 piece (medium) of Tempura Maki (120 g) has 216 calories. That works out to 180 calories per 100 g. It contains 38.4 g of carbs, 6.6 g of protein, 4.2 g of fat and 2.2 g of fiber. Its 0.4 µg of B12 covers 15% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Selected: 6 piece (medium) · 120 g
216
KCAL / 120G
Carbs
38.4g
· 14% DV
Protein
6.6g
· 13% DV
Fat
4.2g
· 5% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 71% · Protein 12% · Fat 17%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0.01 g | |
| Sodium | 384 mg | 17% |
| Total carbohydrate | 38.4 g | 14% |
| Fiber | 2.2 g | 8% |
| Protein | 6.6 g | 13% |
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) | 120 g | 216 kcal |
| 1 piece (mini) | 20 g | 36 kcal |
| 4 piece (small) | 80 g | 144 kcal |
| 100 g | 100 g | 180 kcal |
| 1 serving (medium) | 100 g | 180 kcal |
| 8 piece (large) | 160 g | 288 kcal |
| 1 pack (large) | 200 g | 360 kcal |
| 12 piece (jumbo) | 240 g | 432 kcal |
Calculated from 180 calories per 100 g.
Tempura maki is a sushi roll filled with seafood or vegetables that have been coated and fried in tempura batter. The filling is wrapped with sushi rice and nori, giving the roll a crisp center and soft rice.
Usually, no: the seafood inside tempura maki is typically battered and cooked. Some versions add raw fish alongside the fried filling, so ask the restaurant about the specific roll if you want to avoid raw seafood.
Tempura maki usually contains fried shrimp or vegetables, sushi rice, and nori. Cucumber, avocado, cream cheese, or sauces may also be included, so the exact ingredients vary by recipe and restaurant.
Tempura maki is made by frying a battered filling, then rolling it with sushi rice and nori. Spread the rice thinly over the nori, place the filling in the center, and roll firmly; let the roll settle briefly before slicing.
Tempura maki typically has a battered, fried filling, while many other sushi rolls use fillings that are not deep-fried. That gives tempura maki a crisp bite and a richer taste, even though the rice-and-nori rolling style is similar.
Tempura maki is usually served at room temperature or slightly warm, rather than piping hot. The fried filling may be warm while the rice is cooler, and the contrast is part of the dish's appeal.
Soy sauce is a common dip for tempura maki, often served with wasabi and pickled ginger. Spicy or sweet sauces are also popular; serve sauce on the side or add it just before eating to help preserve the crisp coating.
Tempura maki gets soggy when steam from the hot filling is trapped in the roll or sauce soaks into the rice and coating. Eat it soon after it is made and keep dipping sauces separate until serving.
Store leftover tempura maki in a covered container in the refrigerator and eat it as soon as possible, ideally the same day. The rice can become firm and the fried filling loses its crunch, so it is best enjoyed fresh.
Yes, tempura maki can be made without shrimp. Common alternatives include battered and fried vegetables such as sweet potato or zucchini; check the filling when ordering, since recipes differ between restaurants.
Vitamins
B12
0.36µg · 15% DV
B3
1.32mg · 8% DV
B1
0.08mg · 7% DV
Vitamin K
8.4µg · 7% DV
Minerals
Sodium
384mg · 17% DV
Selenium
5.4µg · 10% DV
Iodine
14µg · 9% DV
Phosphorus
66mg · 9% DV
Potassium ⭐
96mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 216 calories in 6 piece (medium) (120 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 maki is a Japanese-style sushi roll filled with seafood or vegetables dipped in batter and fried until crisp, then wrapped with seasoned rice and nori. The contrast between the crunchy filling, soft rice and savoury seaweed makes it richer in texture than a simple maki roll; recipes and fillings vary.
It is commonly served in sushi restaurants with soy sauce, pickled ginger and wasabi, and is easy to share as part of a sushi meal. Rice provides most of its carbohydrates: a 100 g portion has 32 g. Pair it with edamame or a vegetable salad for a more balanced meal, or choose a vegetable filling if you want a lighter option.
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
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.84g
MONOUNSATURATED
1.32g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 2.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.