The number of calories in a cooked tuna and avocado roll can vary depending on the specific ingredients and amounts used. However, on average, one 6-8 piece tuna and avocado roll contains about 300-500 calories.
Calculating Calories in Sushi Rolls
Determining the calories in sushi rolls requires looking at the calories of each ingredient and the portion size. Here are some general guidelines for estimating calories in tuna and avocado rolls:
– Tuna (3 oz): 90-150 calories
– Avocado (1/4 avocado): 80 calories
– Rice (1/2 cup cooked): 100-150 calories
– Nori (toasted seaweed wrapper): 10-15 calories
– Mayonnaise or spicy mayo (1-2 tbsp): 100-200 calories
– Cucumber, carrot, etc (few pieces): 5-10 calories
– Soy sauce for dipping (1 tbsp): 10 calories
Most standard tuna and avocado rolls use about 3 oz of tuna, 1/4 avocado, 1/2 cup rice, a nori wrapper, and various vegetables. This would total around 390-605 calories per roll.
If spicy mayo or regular mayonnaise is added, this can add 100-200 calories. A 6-8 piece roll would then have 300-500 calories total.
Here is a sample nutrition calculation for a 6-piece tuna and avocado roll:
– Tuna (3 oz): 120 calories
– Avocado (1/4): 80 calories
– Rice (1/2 cup): 150 calories
– Nori (1 sheet): 15 calories
– Cucumber (1/4 cup): 5 calories
– Carrots (1/4 cup): 10 calories
– Mayonnaise (2 tbsp): 200 calories
Total Calories per 6-piece roll: Around 580
So in this example, one standard tuna and avocado roll has around 290-300 calories per 3 pieces, or 580 calories total in a 6-piece roll.
Factors Affecting Calorie Count
Several factors can alter the calorie count in tuna and avocado rolls, including:
– Portion size – More rolls or pieces means more calories.
– Ingredients – Adding extra avocado, tuna, rice, or high-calorie sauces increases calories.
– Cooking method – Tempura fried rolls have more calories than regular rolls.
– Condiments – Spicy mayo, eel sauce, creamy sauces all add calories.
– Restaurant preparation – Ingredients amounts may vary between restaurants.
– Fillings – Non-veggie fillings like shrimp or imitation crab can increase calories.
– Rice type – Brown rice has slightly fewer calories than white sushi rice.
To get a more accurate calorie count, check the nutrition information from the restaurant if available. Or you can modify rolls to make them lower in calories by asking for less rice, skipping mayo-based sauces, and loading up on vegetables.
Nutrition Facts of Tuna and Avocado
To understand the calories in a tuna avocado roll, it helps to look at the nutrition facts for the key ingredients – tuna and avocado:
Tuna Nutrition Facts
– Protein – 25g per 3 oz serving
– Fat – 1g
– Calories – 90-150 per 3 oz
– Omega-3s – 500mg
– Vitamin B12 – 16mcg
– Selenium – 68mcg
Tuna is a lean protein that is low in calories and fat compared to other proteins. A standard 3 oz portion of tuna provides 25g of protein for only 90-150 calories, making it an excellent choice for sushi rolls.
Avocado Nutrition Facts
– Fat – 15g per 1/4 avocado
– Calories – 80 per 1/4 avocado
– Fiber – 5g
– Vitamin C – 12% DV
– Vitamin K – 26% DV
– Folate – 20% DV
– Potassium – 14% DV
Avocados offer heart-healthy fats and important vitamins and minerals. 1/4 avocado has 80 calories and lots of fiber to help you feel full. The creamy texture and mild flavor complements the tuna perfectly.
Together, the tuna and avocado provide protein, healthy fats, and nutrients like omega-3s, vitamin K, and potassium. This makes the tuna and avocado roll one of the healthier sushi options.
Health Benefits of Tuna and Avocado Rolls
Beyond being relatively low in calories, tuna and avocado rolls offer several health benefits:
The tuna provides about 25g protein per serving, which helps keep you feeling fuller for longer compared to carbs alone. Protein also helps maintain and repair muscles.
Heart Healthy Fats
The avocado supplies monounsaturated fats that can improve cholesterol levels and lower heart disease risk when eaten in moderation.
With less rice than other rolls, this recipe can fit into low-carb eating plans like the keto diet.
Omega-3 Fatty Acids
Tuna is one of the best sources of anti-inflammatory omega-3 fatty acids EPA and DHA, which are linked to brain and heart health.
Vitamins & Minerals
This roll delivers a variety of vitamins and minerals from the tuna, avocado, vegetables, and even the nori seaweed wrapper.
Low Calorie Sushi Roll Options
For a lower calorie sushi roll, you can make certain modifications:
– Ask for brown rice instead of white rice
– Choose rolls with more vegetables
– Skip the mayo-based sauces
– Order tuna or salmon instead of fattier fish
– Get hand rolls instead of full rolls
– Request rolls to be cut in half to control portion size
– Enjoy sashimi instead of rolls
Here are some of the lowest calorie sushi roll options:
|Sushi Roll||Calories (6 pieces)|
|Tuna avocado roll||300-500|
|Salmon avocado roll||350-550|
|Cucumber avocado roll||350-450|
|Shrimp tempura roll||400-600|
|California roll (crab/avocado)||450-650|
As you can see, a tuna or salmon avocado roll is one of the lowest calorie sushi options, while also providing nutrients and protein.
High Calorie Sushi Rolls to Avoid
On the other end of the spectrum, these sushi rolls contain the most calories:
– Deep fried rolls like tempura rolls or jalapeno poppers
– Creamy rolls with lots of mayo, cream cheese, or tempura flakes
– Lobster rolls with butter sauce
– Fatty fish like mackerel or escolar
– Eel rolls with heavy eel sauce
– Cheesy rolls like baked scallop rolls
– Saucy rolls like dragon rolls or dynamite rolls
– Large special rolls with lots of toppings and multiple fish types
Stick to more simple rolls like tuna, salmon, or yellowtail if you are watching your calorie intake. Order sashimi, Japanese salads, miso soup, or edamame on the side for a lighter and nutrient-dense meal.
Portion Control with Sushi Rolls
One key practice for reducing calories with sushi is portion control. A few strategies include:
– Order an appetizer size roll with just 3-4 pieces
– Split a roll with a friend
– Get a side salad instead of a full roll
– Ask the chef for half rice in your rolls
– Only have one roll as your meal
– Take leftovers home instead of overeating
– Share a sushi platter that contains pieces of different rolls
It’s easy to overeat at a sushi restaurant if you aren’t careful. But you can enjoy your favorite rolls while sticking to your calorie goals with proper portion sizes. Having just one roll as a meal or splitting rolls is an easy way cut calories in half.
Make Your Own Low Calorie Sushi Rolls
One of the best ways to control calories and nutrition in sushi is to make it yourself at home. Here are some tips:
– Use brown sushi rice or try cauliflower rice
– Fill nori sheets with extra veggies like cucumber, bell pepper, carrot
– Choose lean proteins like cooked shrimp, chicken, salmon, or tuna
– Use 1/2 an avocado for creaminess
– Skip mayo and cream cheese
– Dip in low-sodium soy sauce, ponzu, or ginger dressing
– Garnish with edamame, scallions, or sesame seeds
Homemade sushi takes some practice but it allows you to cut calories while adding more nutrition. Bake or grill salmon, shrimp, or chicken for the filling. Load up on unlimited veggies and switch white rice to a lower-carb option.
Tuna and avocado rolls can make a relatively healthy sushi choice at 300-500 calories for 6-8 pieces. Exact calories depend on the restaurant’s ingredients and portion sizes. Key factors are the amounts of tuna, avocado, rice, and use of high-calorie sauces.
To decrease calories, skip the mayo-based sauces, order rolls with extra vegetables, request brown rice, and watch your portion sizes. Other low-calorie sushi options include salmon rolls, shrimp rolls, and sashimi. Making your own sushi at home can also help control calories and increase nutrition.
Overall, tuna and avocado rolls offer a good balance of lean protein, healthy fats, and nutrients for a lower calorie sushi meal when portion sizes are kept reasonable. Pair with side salads, sashimi, or edamame to make a more filling and nutritious Japanese-inspired meal.