Vegetarian sushi rolls can be a health addition to your eating plan in moderation.
Image Credit: vaaseenaa/iStock/GettyImages
In This Article
Nutrition
Calories and Macros
Is It Healthy?
Most often, there are fewer calories in a vegetable sushi roll than in a sushi roll made with fish, crab or meat. Some sushi fans choose to eat vegetable sushi rolls as part of a vegetarian diet, while others choose them simply because they're delicious and full of nutrients.
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Vegetable Sushi Nutrition
There are different types of vegetable sushi rolls, and the calories and nutrition in them will depend on the specific ingredients.
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According to the USDA, a vegetable roll made with white rice, seaweed, avocado, carrots, lettuce, cucumber and sesame seeds has:
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Calories: 224 Total fat: 5 gSaturated fat: 1 gTrans fat: 0 g Cholesterol: 0 mg Sodium: 508.6 mg Total carbs: 43 gDietary fiber: 4.1 gSugar: 9 g Protein: 4 g
Vegetable Roll Calories and Macros Vegetable sushi can be made with a broad range of ingredients, and the varying sizes also make it difficult to give this food a specific calorie total. In the vegetable roll above, you’ll get 224 calories, 5 grams of fat, 43 grams of carbs and 4 grams of protein.
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Many varieties of vegetarian sushi are full of nutrition. Be sure to check individual product labels and ingredient lists for specific nutrition and calorie information.
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Keep in mind that eating vegetable sushi with ginger adds about 25 calories per tablespoon, while soy sauce adds 11 per tablespoon.
Is Vegetarian Sushi Healthy? As far as nutrients go, vegetarian sushi rolls can be considered a healthy meal or snack option. The vegetables provide important nutrients your body needs, and they’re typically low in calories and saturated fat.
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Forego or limit ingredients like spicy mayo (high in fat) and eel sauce (contains sugar) to keep the calories low and nutrient-value high.
That said, the rice in veggie sushi rolls can make them high in carbs, which may be a concern for people who are trying to control their blood sugar. Choosing brown rice for vegetarian sushi rolls may help with blood sugar balance, according to Harvard Health Publishing.
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references
Cancer.org: Cut Calories and Fat, Not Flavor
MyFitnessPal: Calories in Sushi Vegetarian Roll
Fine Cooking: Homemade Pickled Ginger
USDA National Nutrient Database: Soy Sauce Made From Soy (Tamari)
MyFitnessPal: Calories in S&B Japanese Horseradish Wasabi
USDA MyFoodData: Mai Vegetable Roll With Rice
Harvard Health Publishing: Grain of the Month: Brown Rice
references
Cancer.org: Cut Calories and Fat, Not Flavor
MyFitnessPal: Calories in Sushi Vegetarian Roll
Fine Cooking: Homemade Pickled Ginger
USDA National Nutrient Database: Soy Sauce Made From Soy (Tamari)
MyFitnessPal: Calories in S&B Japanese Horseradish Wasabi
USDA MyFoodData: Mai Vegetable Roll With Rice
Harvard Health Publishing: Grain of the Month: Brown Rice
Vegetarian sushi rolls can be a health addition to your eating plan in moderation.
Image Credit: vaaseenaa/iStock/GettyImages
Image Credit: vaaseenaa/iStock/GettyImages
Nutrition
Calories and Macros
Is It Healthy?
Saturated fat: 1 gTrans fat: 0 g
Dietary fiber: 4.1 gSugar: 9 g
Cancer.org: Cut Calories and Fat, Not Flavor MyFitnessPal: Calories in Sushi Vegetarian Roll Fine Cooking: Homemade Pickled Ginger USDA National Nutrient Database: Soy Sauce Made From Soy (Tamari) MyFitnessPal: Calories in S&B Japanese Horseradish Wasabi USDA MyFoodData: Mai Vegetable Roll With Rice Harvard Health Publishing: Grain of the Month: Brown Rice
