Quick Answer
The number of calories in a cucumber avocado roll can vary depending on the size and ingredients, but on average a 6-8 piece cucumber avocado roll contains around 300-500 calories. The cucumber and avocado provide minimal calories, while the white rice and small amount of crab contribute more substantial calories. Using lighter sushi rice or swapping crab for something like fresh salmon can lower the calorie count.
Calories in Cucumber Avocado Roll Ingredients
A cucumber avocado roll is a simple vegetarian sushi roll made with fresh ingredients like cucumber, avocado, rice, and sometimes crab meat. Here is the calorie breakdown for the main ingredients:
Cucumber
– 1 cup of sliced cucumber: 16 calories
Cucumbers are very low in calories with most coming from carbohydrates and a small amount from protein. The water content is high, making cucumbers a hydrating, low-calorie food choice.
Avocado
– 1 cup cubed avocado: 240 calories
While higher in calories than cucumber, avocado is a healthy source of monounsaturated fats. The creamy texture adds richness and nutrients like vitamin C, folate, and potassium. Portion is important when adding avocado to sushi.
Sushi Rice
– 1 cup cooked white sushi rice: 205 calories
The starchy white rice used in sushi provides a substantial amount of the calories. Opting for sushi made with brown rice or cauliflower rice can reduce the calorie count by around 50 calories per cup.
Imitation Crab
– 2 oz imitation crab: 70 calories
Often used as a vegetarian alternative to real crab, the imitation crab is made from fish and starch. Two ounces adds a modest amount of calories, as well as protein.
Crab Meat
– 2 oz crab meat: 45 calories
Real crab is lower in calories than the imitation version. But it still provides a nice protein boost.
Nutrition Facts for 6-8 Piece Cucumber Avocado Roll
The number of pieces makes a difference in the total calories. Here is an estimate for a standard restaurant order of 6-8 pieces:
| Ingredient | Amount | Calories |
|---|---|---|
| Cucumber | 1 cup sliced | 16 |
| Avocado | 0.5 cup cubed | 120 |
| Sushi rice | 1.5 cups | 307 |
| Imitation crab | 2 oz | 70 |
| Total | 513 |
For 6-8 pieces, the total comes to 513 calories. This estimate uses average calorie counts and standard sushi roll ingredient amounts. The exact total will vary depending on the restaurant preparation.
Ways to Reduce Calories in Cucumber Avocado Roll
Making adjustments to the traditional recipe can lower the calorie count for a cucumber avocado roll:
– Use brown sushi rice: Saves around 75 calories for 6-8 pieces
– Skip the imitation crab: Saves 70 calories
– Fill with salmon instead of crab: Fresh salmon has fewer calories than imitation crab
– Request extra vegetables: Bulking up on cucumbers and avocado fills you up with fewer calories
– Go easy on soy sauce: The salty dipping sauce adds sodium and a touch of calories
– Opt for a lettuce wrap: Replacing the rice with lettuce removes over 300 calories
– Share your roll: Get the flavor and cut calories by splitting one roll
With smart substitutions and smaller portions, it’s possible to enjoy a cucumber avocado roll for around 300 calories.
Low Calorie Cucumber Avocado Roll Recipe
This lighter version uses brown rice and skips the imitation crab for an ultra low-calorie vegetarian sushi roll.
Ingredients
– 1 cup cooked short grain brown rice – 205 calories
– 1 cucumber, sliced into matchsticks – 16 calories
– 1 avocado, sliced into strips – 120 calories
– 2 tablespoons chopped cilantro – 2 calories
– 1-2 teaspoons rice vinegar – 0 calories
– 1⁄4 teaspoon sea salt – 0 calories
– 6 nori sheets
Instructions
1. Cook the short grain brown rice according to package instructions. Allow to cool until ready to use for rolling sushi.
2. Slice the cucumber and avocado into long thin strips. Chop cilantro.
3. Lay a nori sheet shiny side down on a bamboo mat. Spread about 3⁄4 cup of the cooked rice evenly across the nori. Leave a 1 inch strip free at the top.
4. Layer the cucumber, avocado, cilantro, rice vinegar and salt about 1 inch from the bottom of the nori sheet.
5. Roll up the sushi roll using the bamboo mat to apply gentle pressure. Seal with a bit of water.
6. Slice each roll into 6-8 pieces using a sharp knife.
7. Repeat process with remaining ingredients to make 6 rolls.
This light vegetarian cucumber avocado sushi yields 6 rolls at just 343 calories each. Leaving off the salty soy sauce saves even more calories. Pair with miso soup for a low calorie,nutritious meal.
Nutrition Benefits of Cucumber Avocado Rolls
Beyond being low in calories, cucumber avocado rolls provide important vitamins, minerals and antioxidants. Some of the key nutrition benefits include:
Hydration
Cucumbers are made up of about 96% water, making these rolls hydrating and refreshing.
Fiber
The combination of cucumber, avocado and brown rice contributes fiber to help fill you up.
Potassium
Avocado provides more than 10% of your daily potassium needs per roll to support heart health.
Vitamin C
Just one cucumber avocado roll made with imitation crab offers around 25% of the recommended daily vitamin C.
Antioxidants
Avocados contain the antioxidants lutein and zeaxanthin to help protect vision and eye health.
Healthy Fats
Monounsaturated fats from the avocado offer anti-inflammatory benefits.
When choosing vegetarian sushi, cucumber avocado rolls make a very nutritious option. Limiting soy sauce helps keep sodium in check. Enjoy sushi as part of an overall balanced diet.
Should You Eat Cucumber Avocado Rolls When Trying to Lose Weight?
Cucumber avocado rolls can be a smart food choice when trying to manage your weight. Some key reasons why they make sense in a weight loss diet:
– Low in calories – sushi fills you up without overloading on calories
– Nutrient-dense – provides volume along with vitamins, minerals and antioxidants
– High protein – sushi rice along with crab or salmon offer satiating protein
– Hydrating – cucumbers provide hydration to help you feel full
– Whole food – made from unprocessed, nutritious ingredients like seaweed, rice, veggies and lean protein
To keep calories in check:
– Stick to 6-8 pieces or one roll
– Choose brown sushi rice
– Load up on cucumber and avocado
– Skip the fatty sauces and sodium-laden soy sauce
– Watch your alcohol intake if enjoying sushi with drinks
As long as you watch your portion size, cucumber avocado rolls can be a slimming food choice when eating out or grabbing takeout. Their fresh ingredients and lean protein keep you satisfied on fewer calories than fried foods or heavy dishes. Enjoy sushi as a lighter restaurant meal or meal prep rolls at home to control calories and fat.
Healthy Sushi Swaps When Trying to Lose Weight
Sushi can be a healthy cuisine when you opt for nutritious ingredients and limit heavy sauces. Some easy food swaps to cut calories in your sushi order:
Choose vegetable rolls over fried rolls
Rolls filled with tempura shrimp or fried soft shell crab can pack in extra calories and fat. Opting for cucumber avocado rolls saves around 200 calories per 6-8 pieces.
Skip the spicy mayo
Just a tablespoon of spicy mayo can add around 60 calories and 5 grams of fat. Either avoid this creamy sauce or ask for a very light drizzle over your roll.
Limit soy sauce
The salty dipping sauce adds sodium and a touch of calories. Use a light hand when dipping sushi to limit excess calories.
Order brown rice
White sushi rice packs around 40 grams of refined carbohydrates. Nutritious brown rice provides more fiber for fewer calories.
Fill up on extra vegetables
Ask for extra cucumber, avocado, mushroom or other vegetable fillings to add nutrition and volume. Say no thanks to heavy sauces and fried add-ins.
With smart choices, sushi can be a lean protein source that combines satiating rice, hydrating vegetables and omega-3 rich seafood. Unlimited rolls of tempura or fatty meat are calorie bombs, while vegetable rolls stay relatively light. Enjoy sushi as part of an overall healthy diet focused on whole foods.
Should You Avoid Cucumber Avocado Rolls for Weight Loss?
There is no reason to completely avoid cucumber avocado rolls when trying to manage your weight. With mindful choices, sushi can be part of a calorie-controlled diet:
– Stick to 1 roll max to control portions
– Fill up on extra veggies rather than rice for volume
– Dip with restraint to limit excess sodium and calories
– Pair with miso soup and green tea instead of soda for a balanced meal
– Avoid the veggie tempura rolls and mayo-laden options
However, there are some downsides to frequent sushi when dieting:
– Rice packs refined carbohydrates that may spike blood sugar
– Most rolls include white rice rather than healthier brown rice
– It’s easy to underestimate calories when grazing on small pieces
– Eating out means less control over ingredients and prep
– Soy sauce, spicy mayo and tempura quickly drive up calories
Occasionally enjoying veggie-focused rolls made with brown rice can fit into a healthy weight loss plan. But relying too heavily on even lighter sushi may undermine your calorie deficit thanks to hidden carbs, fat and sodium in the accompaniments.
Healthier Sushi Options for Weight Loss Diet
While an occasional cucumber avocado roll won’t sabotage your diet, there are even healthier sushi options to choose if weight loss is your goal:
– Sashimi – skip the rice and enjoy raw fish sliced fresh
– Hand roll – wrapped in just one sheet of nori instead of rice
– Chirashi bowls – sushi ingredients like salmon, roe, veggies served over rice
– Brown rice rolls – swap refined white rice for nutritious brown
– Seaweed salads – skip the rice and enjoy hydrating wakame
– Miso soup – opt for a low-sodium broth with tofu and wakame
– Edamame – skip the chips and munch on protein-packed soybeans
– Salmon and avocado – load up on healthy fats instead of carbs
– Tofu rolls – pick your veggies and protein-rich tofu to fill you up
Focus your meal on lean protein, healthy fats, and fiber-rich choices to help lose or maintain your weight. Be mindful of portions of rice and sodium-loaded sauces. With smart choices, sushi restaurants can support your weight loss goals.
Conclusion
When eating out, a cucumber avocado roll is one of the lightest sushi options available. Choosing brown rice and loading up on extra vegetables while limiting sauces helps keep the calorie count reasonable at around 300-500 calories for 6-8 pieces. While not the absolute lowest calorie choice, fresh vegetable rolls act as a lighter alternative to tempura or fried sushi. You can enjoy cucumber avocado rolls occasionally as part of a balanced diet focused on lean protein, produce, and whole grains. Just practice portion control and limit excess carbs, fat and sodium in accompaniments to make sushi work for your weight loss diet.
