1 serving (200 grams) contains 250 calories, 14.0 grams of protein, 7.0 grams of fat, and 38.0 grams of carbohydrates.
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Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.2 g | 10% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 23.5 mg | 7% | |
| Sodium | 588.2 mg | 25% | |
| Total Carbohydrates | 44.7 g | 16% | |
| Dietary Fiber | 3.5 g | 12% | |
| Sugars | 2.4 g | ||
| protein | 16.5 g | 33% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 23.5 mg | 1% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 352.9 mg | 7% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Sushi roll with tuna and avocado
Sushi rolls with tuna and avocado are a staple of Japanese cuisine, combining fresh, raw fish with vinegared rice, vegetables, and occasionally seaweed. Tuna is a lean protein powerhouse, while avocado provides creamy texture and healthy fats. This combination creates a nutrient-dense meal that is low in calories yet high in protein, omega-3 fatty acids, and essential vitamins such as vitamin D, potassium, and vitamin E. The added nori (seaweed) contributes iodine and trace minerals, further boosting its nutritional profile.
Health Benefits
- Rich in lean protein from tuna, important for muscle growth and tissue repair.
- Contains omega-3 fatty acids, particularly EPA and DHA from tuna, which support heart and brain health.
- Avocado provides monounsaturated fats and vitamin E, which are beneficial for skin health and inflammation reduction.
- Nori (seaweed) is a great source of iodine, supporting thyroid function.
- High potassium content from avocado helps in managing blood pressure.
Dietary Considerations
Selection and Storage
Store sushi in the refrigerator and consume within 24 hours for optimal freshness. Avoid leaving sushi at room temperature for more than 2 hours to reduce the risk of bacterial growth.
Common Questions About Sushi roll with tuna and avocado Nutrition
Is a sushi roll with tuna and avocado high in protein?
Yes, a sushi roll with tuna and avocado is relatively high in protein. Tuna is a lean protein source, providing approximately 7-12 grams of protein per roll, depending on portion size. The avocado adds healthy fats but minimal protein.
Can I eat a sushi roll with tuna and avocado on a keto diet?
A traditional sushi roll with rice is not keto-friendly due to the carbohydrate content in the sushi rice, which can exceed 25 grams per roll. However, you can opt for a tuna and avocado roll prepared as a 'sushi bowl' without rice or wrapped in cucumber to fit ketogenic diet guidelines.
What are the health benefits of eating a sushi roll with tuna and avocado?
Tuna provides lean protein and omega-3 fatty acids, which support heart and brain health. Avocado is rich in monounsaturated fats, potassium, and fiber, promoting healthy cholesterol levels and aiding digestion. However, regular consumption of tuna should be moderated due to potential mercury levels.
What is a recommended serving size for a sushi roll with tuna and avocado?
A standard sushi roll typically consists of 6-8 pieces and can range from 200-350 calories per roll. A balanced portion would be one roll paired with a side of vegetables or miso soup to complete your meal without exceeding calorie and sodium limits.
How does a sushi roll with tuna and avocado compare to other sushi rolls in terms of nutrition?
A tuna and avocado roll is often healthier than rolls with fried ingredients, such as tempura or creamy sauces, as it focuses on whole, natural ingredients. It contains less saturated fat and fewer calories than fried options but more heart-healthy fats due to the avocado.
