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Unagi maki Calories
Maki sushi with grilled eel, sushi rice, and nori
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Unagi maki (150 g) has 323 calories. That works out to 215 calories per 100 g. It contains 42.6 g of carbs, 13.7 g of protein, 10.8 g of fat and 2 g of fiber. Its 2.7 µg of B12 covers 113% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Unagi maki Nutrition Facts
Selected: 1 serving (medium) · 150 g
323
KCAL / 150G
Carbs
42.6g
· 15% DV
Protein
13.7g
· 27% DV
Fat
10.8g
· 14% 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 53% · Protein 17% · Fat 30%
Unagi maki nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 323 kcal | |
| Total fat | 10.8 g | 14% |
| Saturated fat | 2.4 g | 12% |
| Trans fat | 0 g | |
| Sodium | 615 mg | 27% |
| Total carbohydrate | 42.6 g | 15% |
| Fiber | 2 g | 7% |
| Protein | 13.7 g | 27% |
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 1 Serving of Unagi maki?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 323 kcal |
| 1 piece (small) | 25 g | 54 kcal |
| 100 g | 100 g | 215 kcal |
| 4 piece (small) | 100 g | 215 kcal |
| 6 piece (medium) | 150 g | 323 kcal |
| 8 piece (large) | 200 g | 430 kcal |
| 1 serving (large) | 200 g | 430 kcal |
| 10 piece (jumbo) | 250 g | 538 kcal |
Calculated from 215 calories per 100 g.
Frequently Asked Questions About Unagi maki
What does “unagi” mean in unagi maki?
“Unagi” is the Japanese word for freshwater eel, the grilled fish traditionally used in unagi maki. The word identifies the eel, while “maki” refers to sushi rolled with rice and seaweed.
Is unagi maki made with freshwater eel?
Yes, unagi maki traditionally contains Japanese freshwater eel. It is usually grilled with a sweet-savory glaze before being rolled with sushi rice and nori; recipes outside Japan may vary in the eel or sauce used.
Why is unagi maki glazed with a sweet sauce?
The glaze complements grilled eel’s rich flavor and gives unagi maki its characteristic sweet-salty finish. It is commonly a thickened soy-based sauce, often made with mirin and sugar, brushed onto the eel during or after grilling.
Is unagi maki the same as a dragon roll?
No, unagi maki is a basic eel sushi roll, while a dragon roll is a more elaborate sushi-roll style that often includes eel, avocado, and additional toppings or sauces. Ingredients and presentation vary between restaurants.
Can you eat the skin in unagi maki?
Yes, the eel skin in unagi maki is generally cooked and edible. It may be left on during grilling, where it becomes tender or slightly crisp; remove it only if you dislike its texture or your serving includes unusually tough skin.
Does unagi maki contain bones?
Properly prepared unagi maki should not contain noticeable bones because the eel is filleted before grilling. Very small pin bones can occasionally remain, so chew carefully and stop eating if you feel a sharp bone.
How is eel prepared before it goes into unagi maki?
The eel for unagi maki is typically filleted, grilled, and brushed with a sweet soy-based glaze. In the Japanese kabayaki style, it is often grilled, steamed, then grilled again, which helps make the flesh tender.
Is unagi maki served with anything besides soy sauce?
Yes, unagi maki is often served with pickled ginger and wasabi, and some restaurants add extra eel sauce. Miso soup or a simple side salad also pairs well without competing with the eel’s rich, glazed flavor.
Can you reheat leftover unagi maki?
It is better not to microwave unagi maki, because the rice can turn hard or gummy and the nori can become unpleasantly soft. If you want warm eel, separate it before reheating; sushi is best eaten soon after preparation.
Is unagi maki safe to eat during pregnancy?
Unagi maki contains cooked eel, so it avoids the raw-fish concern, but freshness and careful handling still matter. Choose a reputable source and eat it freshly prepared; ask your healthcare professional for advice specific to your pregnancy.
Unagi maki Vitamins & Minerals
Vitamins
B12
2.7µg · 113% DV
Vitamin D
6.3µg · 32% DV
B3
3.15mg · 20% DV
Biotin
4.5µg · 15% DV
Minerals
Selenium
20µg · 36% DV
Phosphorus
218mg · 31% DV
Iodine
42µg · 28% DV
Sodium
615mg · 27% DV
Potassium ⭐
270mg · 8% DV
Unagi maki Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Unagi maki
To burn the 323 calories in 1 serving (medium) (150 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 Unagi maki?
Unagi maki is a Japanese maki sushi roll filled with grilled eel and sushi rice, wrapped in a sheet of nori. The eel is often brushed with a sweet-savoury glaze, and some versions include a crisp vegetable such as cucumber.
The rice is soft and gently sticky, while nori adds a savoury, sea-like note that balances the eel’s rich, smoky sweetness. In Japan and at sushi restaurants around the world, it is served as part of a sushi meal or ordered by the roll, often with pickled ginger, wasabi and soy sauce. Its rice makes it carbohydrate-forward, while eel contributes protein and richness. Pair it with a simple salad or soup for a more balanced-feeling meal.
How Nutritious Is Unagi maki?
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 Unagi 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 Unagi maki Contain Allergens?
Contains these allergens:
Which Diets Is Unagi 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
Unagi maki Fat Profile
SATURATED
2.4g
MONOUNSATURATED
4.05g
POLYUNSATURATED
1.35g
Omega 6:3 ratio 2.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.