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Unagi Roll (Eel Sushi Roll) Calories
Popular sushi roll made with grilled eel, sushi rice, nori, and typically unagi sauce.
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Unagi Roll (Eel Sushi Roll) (150 g) has 270 calories. That works out to 180 calories per 100 g. It contains 42 g of carbs, 12.8 g of protein, 5.3 g of fat and 1.8 g of fiber. Its 1.8 µg of B12 covers 75% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Unagi Roll (Eel Sushi Roll) Nutrition Facts
Selected: 1 serving (medium) · 150 g
270
KCAL / 150G
Carbs
42g
· 15% DV
Protein
12.8g
· 26% DV
Fat
5.3g
· 7% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 19% · Fat 18%
Unagi Roll (Eel Sushi Roll) nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 270 kcal | |
| Total fat | 5.3 g | 7% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0 g | |
| Sodium | 480 mg | 21% |
| Total carbohydrate | 42 g | 15% |
| Fiber | 1.8 g | 6% |
| Protein | 12.8 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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How Many Calories in 1 Serving of Unagi Roll (Eel Sushi Roll)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 270 kcal |
| 1 piece (small) | 35 g | 63 kcal |
| 1 piece (large) | 50 g | 90 kcal |
| 100 g | 100 g | 180 kcal |
| 6 piece (medium) | 150 g | 270 kcal |
| 8 piece (large) | 200 g | 360 kcal |
| 1 serving (large) | 200 g | 360 kcal |
| 1 pack (jumbo) | 250 g | 450 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Unagi Roll (Eel Sushi Roll)
What is an unagi roll?
An unagi roll is a sushi roll filled with grilled freshwater eel, sushi rice, and nori. It is often finished with a sweet-savory eel sauce, so it is a cooked-fish sushi option rather than a raw-eel roll.
Is an unagi roll cooked or raw?
An unagi roll is usually made with cooked eel. The eel is typically grilled before it is placed in the sushi roll; if you have a raw-fish concern, confirm the preparation with the restaurant.
What does an unagi roll taste like?
An unagi roll tastes rich, tender, and slightly smoky, with a sweet-savory finish from the sauce. The soft grilled eel contrasts with the rice and the lightly crisp, sea-scented nori.
What is unagi sauce on an unagi roll made of?
Unagi sauce is usually made with soy sauce, mirin, and sugar, simmered until glossy. It gives the roll its characteristic sweet-salty glaze; ask about the sauce ingredients if you need to avoid soy.
What is the difference between an unagi roll and a dragon roll?
An unagi roll centers on grilled eel inside the sushi roll. A dragon roll is a broader style that often has avocado layered on top and may include eel, but its ingredients and presentation vary by restaurant.
Can you make an unagi roll at home?
Yes, you can make an unagi roll at home with cooked eel, seasoned sushi rice, and nori. Spread rice over the nori, add the eel, roll it tightly, then slice and add eel sauce if desired.
Does an unagi roll have bones?
An unagi roll is normally made with eel that has been filleted and deboned, but a small bone can occasionally remain. Check the eel before serving it to children, and offer manageable pieces.
Can you freeze an unagi roll?
Freezing an unagi roll is not recommended because the rice can become hard or crumbly and the nori loses its texture when thawed. For the best quality, refrigerate leftovers promptly and eat them the next day.
Can you eat an unagi roll while pregnant?
Generally, a fully cooked unagi roll is a safer sushi choice than a roll made with raw fish. Eel species and local fish guidance can vary, so follow pregnancy-specific seafood advice and ask your clinician if your situation requires individual guidance.
How should you store leftover unagi roll?
Put leftover unagi roll in a sealed container in the refrigerator promptly and eat it by the next day. Sushi rice and cooked seafood do not keep well at room temperature, so discard pieces left out for an extended time.
Unagi Roll (Eel Sushi Roll) Vitamins & Minerals
Vitamins
B12
1.8µg · 75% DV
B3
2.7mg · 17% DV
Vitamin D
3.15µg · 16% DV
B5
0.75mg · 15% DV
Minerals
Sodium
480mg · 21% DV
Selenium
11µg · 20% DV
Phosphorus
98mg · 14% DV
Copper
0.09mg · 10% DV
Potassium ⭐
165mg · 5% DV
Unagi Roll (Eel Sushi Roll) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Unagi Roll (Eel Sushi Roll)
To burn the 270 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 Roll (Eel Sushi Roll)?
An Unagi Roll (Eel Sushi Roll) is a Japanese-style sushi roll made with grilled eel, seasoned sushi rice and nori, usually finished with a sweet-savoury unagi sauce. It is cut into bite-sized pieces and commonly served in sushi restaurants in Japan and around the world. Pickled ginger and wasabi make traditional accompaniments; a little soy sauce is another option, though the roll is already sauced.
Rice supplies most of its carbohydrates, while eel contributes protein; each 100 g has 28 g of carbohydrates. For a lighter meal, share a roll or pair a few pieces with cucumber or a simple salad, and go easy on extra sauce.
How Nutritious Is Unagi Roll (Eel Sushi Roll)?
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 Roll (Eel Sushi Roll) 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 Roll (Eel Sushi Roll) Contain Allergens?
Contains these allergens:
Which Diets Is Unagi Roll (Eel Sushi Roll) 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 Roll (Eel Sushi Roll) Fat Profile
SATURATED
1.2g
MONOUNSATURATED
1.8g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.