A shrimp tempura roll is a popular sushi item consisting of shrimp that has been battered and deep fried in tempura style, rolled inside nori seaweed and sushi rice. Shrimp tempura rolls make a tasty and indulgent treat, but many sushi lovers find themselves wondering just how many calories are packed into one of these rolls.
Calories in Shrimp Tempura Rolls
The number of calories in a shrimp tempura roll can vary depending on the size of the roll and the specific ingredients used. However, on average, one piece of shrimp tempura roll contains around 150-300 calories.
This calorie range takes into account the shrimp tempura filling as well as the rice, nori seaweed wrapper, and any vegetables, sauces or other ingredients included in the roll. For example, a spicy shrimp tempura roll with cucumber and spicy mayo will be higher in calories than a more simple version.
Some key factors that affect the calorie content include:
- Batter – The tempura batter used to fry the shrimp adds extra calories
- Oil – Frying in oil adds significant calories
- Rice – White sushi rice packs roughly 100 calories per 1/2 cup
- Sauces and fillings – Spicy mayo, eel sauce, avocado and other fillings can increase calories
- Sweet sauce – Rolls with sweet sauce tend to be higher in calories than sauce-free rolls
To provide a calorie breakdown, let’s look at two popular shrimp tempura roll options:
Calories in Basic Shrimp Tempura Roll
A basic shrimp tempura roll containing:
- 4-5 pieces of fried shrimp (about 3 oz)
- 1/2 cup white sushi rice
- Nori seaweed wrapper
Contains approximately:
| Ingredient | Calories |
|---|---|
| Shrimp tempura | 180 |
| Sushi rice | 100 |
| Nori | 10 |
| Total Calories | 290 |
So one piece of a basic shrimp tempura roll contains around 150 calories.
Calories in Spicy Shrimp Tempura Roll
A spicy shrimp tempura roll with:
- 4-5 pieces fried shrimp
- 1/2 cup sushi rice
- Cucumber strips
- Spicy mayo
Contains approximately:
| Ingredient | Calories |
|---|---|
| Shrimp tempura | 180 |
| Sushi rice | 100 |
| Cucumber | 5 |
| Spicy mayo | 50 |
| Total Calories | 335 |
So one piece of a spicy shrimp tempura roll contains around 170 calories.
As you can see, additional ingredients like spicy mayo can add extra calories to the roll.
Comparing Shrimp Tempura Roll Calories to Other Sushi
How does the shrimp tempura roll compare calorie-wise to some other popular sushi rolls?
Here is a calorie comparison of one piece of several different sushi rolls:
| Sushi Roll | Calories (Per Piece) |
|---|---|
| Shrimp tempura roll | 150-300 |
| California roll (crab, avocado, cucumber) | 100-150 |
| Spicy tuna roll | 120-170 |
| Salmon roll | 100-150 |
| Philadelphia roll (smoked salmon, cream cheese) | 150-200 |
| Rainbow roll (variety of fish, avocado) | 150-250 |
| Spider roll (soft shell crab) | 150-200 |
| Dragon roll (eel, avocado) | 300-400 |
As you can see, the shrimp tempura roll is on the higher end of the calorie scale compared to standard rolls like salmon or California. The tempura style of frying adds a significant amount of calories.
Rolls that also include fried ingredients like soft shell crab (spider roll) or very fatty fish like tuna can have a similar calorie count. Specialty rolls with extra sauce or toppings like a dragon roll tend to be the highest in calories of standard sushi rolls.
So while the shrimp tempura roll is one of the more indulgent options, it has a similar calorie profile to many other popular rolls. Just keep portion sizes in mind when enjoying this tasty treat!
Tips for Enjoying Shrimp Tempura Rolls While Managing Calories
Here are some tips to keep in mind so you can enjoy your shrimp tempura rolls guilt-free:
– Stick to 1-2 pieces as part of a meal with vegetables and other balanced foods.
– Avoid cream cheese, sauces, fried items as extra fillings – these all add extra calories. Stick to cucumber, avocado, carrot.
– Load up on the veggies! Get extra side salads, edamame, or miso soup to help fill up.
– Split a roll as an appetizer. Many rolls have 6-8 pieces – split with a friend so you don’t overdo it.
– Opt for brown rice when available. It contains fiber and nutrients without too many extra calories.
– Drink unsweetened tea, sparkling water or hot green tea instead of soda.
– Watch your portion of white rice. Stick to 1/2 cup or less per meal.
– Save half for leftovers. Sushi keeps well overnight in the fridge, so split the roll and enjoy the rest tomorrow.
– Go easy on spicy mayo and other condiments. These small sauces add bigger calories.
– Balance it out with lighter meals the rest of the day. Don’t overdo other carbs and fat.
With smart choices and moderation, you can definitely fit shrimp tempura rolls into a healthy diet. Knowing the calorie count is the first step to making sure your sushi indulgence doesn’t derail your goals.
Health Benefits Beyond Calories
When choosing any food, it’s important to look beyond just calories and consider the overall nutrition. And while shrimp tempura rolls are an indulgent choice, they do pack some healthy perks when enjoyed in moderation.
Here are some of the key nutrients found in shrimp tempura rolls:
Protein
Shrimp is an excellent source of lean protein. Getting enough protein is important for building muscle, appetite control, and overall health.
Healthy Fats
The omega-3 fatty acids in shrimp provide anti-inflammatory benefits, while the avocado adds metabolism-boosting monounsaturated fats when included in rolls.
Vitamin B12
Shrimp contains high levels of vitamin B12, which is important for energy and brain function.
Selenium
Shrimp is a rich source of selenium, a mineral with antioxidant effects that supports immune health.
Iodine
The iodine found in seafood like shrimp helps regulate thyroid function.
Nori Seaweed
The wrap provides vitamin C, iron, iodine, and antioxidants.
So while it’s fine to indulge in moderation, there are some legit health perks to balance out the calories when you choose shrimp tempura rolls!
Shrimp Tempura Roll Calories Takeaways
To wrap up, here are the key points to keep in mind about calories in shrimp tempura rolls:
- One piece of shrimp tempura roll contains approximately 150-300 calories.
- Frying, batter, sauces and fillings like spicy mayo can increase calories.
- Shrimp tempura rolls are on the higher end for calories compared to basic sushi rolls.
- Enjoy in moderation as part of balanced eating and portion control.
- Shrimp provides protein, healthy fats and important nutrients.
Savoring a few pieces of shrimp tempura roll can absolutely be part of a healthy diet when you pay attention to portions and ingredients. Understanding calories allows you to make informed choices and balance this tasty treat with the rest of your daily meals.
