Quick Answer
The number of calories in avocado and cucumber sushi can vary depending on the specific ingredients and amounts used. However, a general estimate is:
– 1 roll of avocado sushi (6-8 pieces): 300-400 calories
– 1 roll of cucumber sushi (6-8 pieces): 150-250 calories
So a typical serving of either avocado or cucumber sushi contains roughly 200-350 calories. The avocado adds more calories and fat compared to the lower calorie cucumber. But both make for relatively light and healthy sushi options.
Calculating Calories in Sushi Rolls
To get a more accurate calorie count, you need to look at the specific ingredients and amounts in each recipe. Here are some of the factors that influence the calories in sushi:
Rice
– The main source of calories in sushi comes from the cooked rice. A typical sushi roll contains around 1/2 cup of cooked sushi rice.
– 1/2 cup of cooked white sushi rice has about 150 calories.
– Brown rice has slightly more nutrients and fiber, which adds about another 10-20 calories per serving.
Fillings
– Ingredients like avocado, cucumber, carrot and other vegetables are relatively low in calories.
– A whole avocado (200g) has approximately 320 calories, while a whole cucumber (300g) has just 45 calories.
– When cut into rolls, you’re only getting a portion of these ingredients.
– Lean protein fillings like tuna add minimal calories (less than 100 for a typical serving).
– Fattier fish like salmon can add 150-200 calories per serving.
– Tempura battering and fried ingredients result in far more calories and fat.
Accompaniments
– Condiments like soy sauce, wasabi, and ginger add negligible calories.
– Dipping sauces like tempura sauce or spicy mayo add 50-100 calories per tablespoon.
– Extra toppings like roe, sesame seeds, and scallions are low calorie garnishes.
So the base of rice plus vegetable fillings gives you 200-300 calories in a typical sushi roll. Lean protein adds another 100 or so. Fatty fish, fried ingredients, and heavy sauces can double the calories.
Calories in Avocado Sushi Roll
Avocado is a higher calorie fruit, providing mostly healthy fats and fiber. Here’s a breakdown of the calories in a typical avocado sushi roll:
Rice (1/2 cup)
– White sushi rice: 150 calories
– Brown sushi rice: 170 calories
Avocado (1/4 avocado)
– 80 calories
– 8g fat
– 4g fiber
Cucumber (1/4 cucumber)
– 5 calories
Carrots (2-3 strips)
– 5 calories
Sesame seeds (1 tsp)
– 20 calories
Soy sauce (1 tsp)
– 5 calories
**Total:** Around 265-285 calories for a basic avocado sushi roll with white or brown rice.
The avocado adds healthy fats and makes it more filling, but the total calorie count is still reasonable for a light meal. Double that if you eat a full order of 2 rolls (530-570 calories).
Calories in Cucumber Sushi Roll
Cucumber is one of the lowest calorie vegetable options for sushi. Here is the calorie count for basic cucumber rolls:
Rice (1/2 cup)
– White rice: 150 calories
– Brown rice: 170 calories
Cucumber (1/4 cucumber)
– 5 calories
Carrots (2-3 strips)
– 5 calories
Scallions (1 tbsp)
– 5 calories
Sesame seeds (1 tsp)
– 20 calories
Ginger (1 tsp)
– 5 calories
Soy sauce (1 tsp)
– 5 calories
**Total:** Around 195-215 for a cucumber sushi roll with white or brown rice.
Going with the lower calorie cucumber allows you to save about 70 calories per roll compared to avocado. Eating 2 rolls would be under 500 calories.
Comparing Calories in Avocado vs. Cucumber Rolls
Based on typical ingredients and amounts, here is a calorie comparison:
| Sushi Roll (6-8 pieces) | Avocado | Cucumber |
|---|---|---|
| White Rice | 150 calories | 150 calories |
| Brown Rice | 170 calories | 170 calories |
| Main Filling | 80 calories (avocado) | 5 calories (cucumber) |
| Veggie Filling | 10 calories | 10 calories |
| Seeds & Toppings | 20 calories | 20 calories |
| Sauce | 5 calories | 5 calories |
| Total Calories | 265-285 calories | 190-210 calories |
As you can see, the avocado adds about 70-80 more calories per roll compared to the lighter cucumber filling. But both are still reasonably low calorie options for sushi.
Tips to Reduce Calories in Sushi
Here are some easy tips to lighten up your sushi order:
– Choose cucumber, carrot, or shrimp instead of higher calorie fillings like avocado or salmon.
– Opt for lighter ponzu or ginger dressing rather than thick creamy sauces.
– Skip the deep fried tempura rolls and go for raw or lightly seared.
– Request brown rice when possible to increase fiber.
– Enjoy sashimi (raw fish without rice) instead of rolls.
– Fill up on vegetable sides like edamame, seaweed salad, or miso soup.
– Eat slowly and drink green tea to avoid overeating. Split rolls or orders with a friend.
– Make your own sushi at home with lighter ingredients and sauces.
The Nutritional Benefits of Avocado and Cucumber Sushi
Despite the extra calories, avocado and cucumber rolls are very nutritious:
Avocado Nutrition
– Healthy unsaturated fats
– Vitamin E, C, K, folate, niacin
– Potassium, magnesium, copper
– Fiber
– Carotenoids like lutein and zeaxanthin
Cucumber Nutrition
– Hydrating water content
– Vitamin K, C, magnesium
– Flavonoids like quercetin
– Potassium, manganese
– Fiber
So both options provide valuable antioxidants, minerals, phytonutrients and fiber. Enjoy sushi in moderation as part of an overall healthy diet.
Healthiest Sushi Options
To maximize nutrition while controlling calories, opt for these healthy sushi roll fillings:
– Cucumber
– Carrots
– Avocado
– Leafy greens like lettuce or cabbage
– Shrimp
– Tuna
– Salmon
– Yellowtail
– Mackerel (saba)
– Albacore (bincho)
Avoid anything deep fried like tempura rolls. And limit high sugar sauces like spicy mayo.
Make Your Own Low Calorie Sushi at Home
One of the healthiest and most cost effective options is to make fresh sushi rolls at home. Here are some easy tips:
– Cook short grain brown sushi rice for added nutrition. Let it cool completely before using.
– Line a sushi rolling mat in plastic wrap for easy rolling.
– Choose fillings like cucumber, carrot, bell pepper, canned tuna or salmon.
– Instead of mayo, use lighter citrus or ginger based dressings.
– Add seeds, herbs, and spices for extra flavor and crunch.
– Roll up tightly, slice, and enjoy with soy sauce, wasabi, and pickled ginger.
Making homemade sushi allows you full control over ingredients for a lighter calorie meal that’s still full of flavor.
Conclusion
Avocado and cucumber rolls are two lighter options when it comes to sushi. Avocado adds more healthy fats and calories at around 300 calories per roll. Cucumber provides hydration and few calories at just 150-200 calories per roll.
Exact calories will depend on the type of rice, accompaniments, and other ingredients you choose. But both avocado and cucumber make for relatively low calorie sushi choices.
Eat in moderation as part of a nutrient rich diet. Or make healthy homemade sushi for total control over nutrition and calories. Either way, avocado and cucumber rolls are delicious options that provide important nutrients.
