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Several sliced sushi rolls show white rice wrapped in dark seaweed around a crisp golden tempura filling, arranged with their cut faces visible on a plate.

Tempura Maki Calories

Maki sushi roll with tempura-fried seafood or vegetables

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

180kcal

GI

65medium

POTASSIUM · 100 G

80mg

FIBER · 100 G

1.8g

Quick answer

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.

Tempura Maki Nutrition Facts

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%

Tempura Maki nutrition facts table · 6 piece (medium) (120 g)

NutrientAmount% DV
Calories216 kcal
Total fat4.2 g5%
Saturated fat0.84 g4%
Trans fat0.01 g
Sodium384 mg17%
Total carbohydrate38.4 g14%
Fiber2.2 g8%
Protein6.6 g13%

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 Tempura Maki?

ServingAmountCalories
6 piece (medium)120 g216 kcal
1 piece (mini)20 g36 kcal
4 piece (small)80 g144 kcal
100 g100 g180 kcal
1 serving (medium)100 g180 kcal
8 piece (large)160 g288 kcal
1 pack (large)200 g360 kcal
12 piece (jumbo)240 g432 kcal

Calculated from 180 calories per 100 g.

Frequently Asked Questions About Tempura Maki

What is tempura maki?

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.

Is the fish in tempura maki raw?

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.

What is inside tempura maki?

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.

How is tempura maki made?

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.

How is tempura maki different from regular sushi rolls?

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.

Is tempura maki served hot or cold?

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.

What sauce goes well with tempura maki?

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.

Why does tempura maki get soggy?

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.

How should you store leftover tempura maki?

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.

Can tempura maki be made without shrimp?

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.

Tempura Maki Vitamins & Minerals

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

Tempura Maki Glycemic Index

GLYCEMIC INDEX

65
Medium
0 Low5570100

GLYCEMIC LOAD

25.2
High

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

How to Burn Off Tempura Maki

To burn the 216 calories in 6 piece (medium) (120 g):

🚶

53min

Walking (5 km/h)

🏃

22min

Running (8 km/h)

🚴

29min

Cycling

🏊

25min

Swimming

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

What is Tempura Maki?

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.

How Nutritious Is Tempura Maki?

Nutrient density

Medium

35/ 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

39/ 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 Tempura Maki 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 Tempura Maki Contain Allergens?

Contains these allergens:

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

Which Diets Is Tempura Maki 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

Tempura Maki Fat Profile

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.