Delicious and delicate, sushi rolls have been a firm favourite of anyone who enjoys Japanese cuisine. Known for their fresh and flavorsome fillings such as tuna, crab meat, salmon, white rice, avocado, soy sauce and more, it’s no wonder sushi has become a go-to healthy option for the people of Melbourne.
Have it as a side dish or let it take centre stage as the main course. It doesn’t matter how you choose to have your sushi, as long as you know what you’re putting in your body. That’s why we’re here to tell you everything you need to know about sushi roll nutrition.
The Raw Details: Calories, Carbs, Protein and Fat
Every sushi roll is different. Some come with raw fish while others are entirely vegetarian. Because of this, nutritional information can change quite drastically, depending on your snack of choice.
Your favourite sauces, fillings, toppings, spices, and preferred portion size, can all have an impact on nutritional information. But there is a general consensus when it comes to specific dishes. We’re sharing all the raw details, so you know exactly how much carbs and calories are in sushi rolls.
Lion King Roll
The Lion King Sushi Roll comes with a crab, avocado, and cucumber filling, wrapped in nori seaweed or white rice and then finally topped with a succulent layer of salmon and sauce. Its rich flavour is the perfect way to elevate your dining experience.
Here’s what you can expect from 100 grams of a Lion King Sushi Roll:
- Calories: 180
- Carbs: 20 – 25g
- Protein: 4 – 6g
- Fat: 4 – 6g
For allergens, this roll contains: gluten, dairy, egg, fish, soy, sesame, peanuts.
Aburi Salmon Lover Roll
This sushi roll comes with fresh salmon, a rice and nori wrap, cucumber, avocado and usually imitation crab, along with a spicy sauce for a more traditional Japanese taste.
Here’s what you can expect from 100 grams of a Aburi Salmon Lover Roll:
- Calories: 166
- Carbs: 25 – 30g
- Protein: 6 – 8g
- Fat: 3 – 6g
For allergens, this roll contains: gluten, fish, shellfish, soy, sesame.
Tuna Lover Roll
The key ingredient here is fresh tuna, avocado, spring onions, and cucumber. When served with wasabi or soy sauce, it can truly enrich your senses.
Here’s what you can expect from 100 grams of a Tuna Delight Roll:
- Calories: 162
- Carbs: 25 – 30g
- Protein: 6 – 9g
- Fat: 7 – 10g
For allergens, this roll contains: egg, fish, soy, shellfish, sesame.
Spider Roll
A sushi roll made up of battered, soft-shell crab, rice and nori seaweed, lettuce and mayo, it gives you the perfect fusion of flavours.
Here’s what you can expect from 100 grams of a Spider Roll:
- Calories: 165
- Carbs: 15 – 20g
- Protein: 7 – 11g
- Fat: 5 – 7g
For allergens, this roll contains: shellfish, soy, sesame.
Dragon Roll
It’s all about the presentation with the dragon roll. It’s usually made up of tender and delicious shrimp, with cucumber, tobiko, avocado, nori seaweed and rice adding to the rich flavour. Combine that with the fact it’s made to look like a traditional dragon you’ve got one of the most visually appealing sushi rolls.
Here’s what you can expect from 100 grams of a Dragon Roll:
- Calories: 161
- Carbs: 15 – 20g
- Protein: 5g – 7g
- Fat: 7g – 10g
Contains: gluten, egg, shellfish, soy, sesame
Flavour Meets Wellness: Making the Healthy Choice
There’s nothing like savouring the melt-in-your-mouth taste of your favourite sushi roll. But finding that sweet spot between flavour and nutrition can be tricky. The good news is, many of the ingredients found in sushi offer a wealth of health benefits.
Raw fish fillings such as tuna and shrimp make sushi rolls rich in omega-3, while also being an excellent source of protein and calcium. Because of this, eating sushi can help with heart health and bone health, and with a high level of antioxidants, it can also help to rejuvenate your skin.
White rice is a great source of energy and can also help with your gut health because it’s so easy to digest. And the addition of super foods such as avocado and spring onions can contribute to the overall healthiness of sushi.
Knowing what’s in your sushi rolls is only half the battle though. You also need to consider how they’re cooked. Any parts of the roll that have been fried tend to contain more fats and calories, while some sauces can add extra sugars to your snack.
Experience Fresh and Authentic Sushi in Melbourne
Quality and authenticity are key to finding the most nutritious and flavorsome sushi rolls. And there’s no better place for this than Sushi Jiro. We use fresh ingredients, carefully prepared by our talented and highly skilled chefs, who are dedicated to giving you a taste of traditional Japanese cuisine.
Stop by one of our restaurants for a truly authentic dining experience and see our famous sushi train in action. Or if you fancy something healthier for your takeaway treat, order online to get the best sushi in Melbourne delivered directly to your door!