A sweet potato tempura roll is a popular sushi roll made with sweet potato and tempura batter. It’s a delicious combination of sweet and savory flavors. But like many fried foods, it can be high in calories. So how many calories are actually in one sweet potato tempura roll?
What is a sweet potato tempura roll?
A sweet potato tempura roll is a creative twist on a traditional sushi roll. It starts with a core of sweet potato that is sliced into long spears or rectangular sticks. The sweet potato is then dipped in tempura batter and fried until golden brown and crispy.
Next, the fried sweet potato is placed on a sheet of nori (dried seaweed). Sushi rice and other fillings like avocado, cucumber, crab meat or spicy mayo are layered on top of the sweet potato. The nori is then tightly rolled up around the fillings into a cylinder shape.
The end result is a crunchy, fried exterior wrapped around a soft, sweet interior. The contrast of textures and flavors is what makes this such a fun and tasty sushi roll.
Nutrition facts for sweet potato tempura rolls
To determine how many calories are in a sweet potato tempura roll, we need to look at the nutrition facts of the individual ingredients:
- Sweet potato – One medium baked sweet potato (114 grams) has 103 calories.
- Tempura batter – A light tempura batter is typically made with flour, cornstarch, eggs, water and baking soda. About 1/4 cup of tempura batter would have around 150 calories.
- Nori – A sheet of dried nori seaweed has about 10 calories.
- Sushi rice – A 1/2 cup serving of cooked sushi rice has about 220 calories.
- Fillings like avocado, cucumber, crab, etc. – These add anywhere from 30-100 calories depending on amount used.
So just adding up the core ingredients (sweet potato, tempura batter, nori and rice), a single roll would have around 483 calories before other fillings.
Calories in a typical sweet potato tempura roll
Most sweet potato tempura rolls contain about 1/2 cup of rice, a medium sweet potato cut into spears or strips, 1/4 cup tempura batter, a sheet of nori, and small amounts of fillings like avocado or spicy mayo.
Here is the full nutrition breakdown for a typical sweet potato tempura roll:
| Ingredient | Calories |
|---|---|
| 1/2 cup sushi rice | 220 |
| 1 medium sweet potato | 103 |
| 1/4 cup tempura batter | 150 |
| 1 sheet nori | 10 |
| 2 slices avocado | 40 |
| 1 tbsp spicy mayo | 45 |
| Total calories: | 568 |
So on average, a single sweet potato tempura roll from a sushi restaurant contains around 568 calories.
Factors that affect the calories in sweet potato tempura rolls
While the average is 568 calories per roll, the actual amount can vary quite a bit depending on:
- Portion size – Bigger rolls with more rice and sweet potato will have more calories.
- Tempura batter – A heavier, fattier tempura batter adds more calories.
- Fillings – Fatty fillings like salmon, tuna, bacon or cheese packs on extra calories.
- Sauces – Spicy mayo, eel sauce and other drizzled sauces contribute more calories.
- Where you get it – Rolls from restaurants could have more tempura batter and sauces than homemade.
Tips for lightening up sweet potato tempura rolls
While sweet potato tempura rolls make for an indulgent treat, there are ways to make them a bit healthier without sacrificing too much flavor.
- Use lighter tempura batter made with soda water instead of heavier batter made with beer.
- Opt for leaner fillings like cucumber, mango or shrimp instead of fattier options.
- Use brown rice or cauliflower rice which is lower in calories than white sushi rice.
- Skip the fatty sauces and opt for lower cal options like mustard or ponzu sauce.
- Slice the sweet potato thinly to extend it and reduce calories.
- Share one roll between multiple people to control portions.
You can also bake the sweet potato spears before assembling the roll to avoid deep-frying in oil.
Healthier sweet potato roll filling ideas
When making sweet potato tempura rolls at home, you can pack them with healthier fillings to lighten them up. Here are some nutritious ideas for fillings:
- Cucumber – Add crunch without adding many calories
- Carrots – For extra fiber and vitamins
- Bell peppers – For flavor and texture
- Mango – A tropical, sweet twist
- Edamame – Protein-rich and filling
- Shrimp – Lean protein and omega-3s
- Smoked salmon – Rich flavor in smaller amounts
- Crab sticks – Lower fat than real crab meat
- Spinach – Nutrient-dense green veggie
Make it a meal
While sweet potato tempura rolls alone make a tasty appetizer or light meal, you can round it out into a more filling meal by pairing it with sides like:
- Miso soup – Only ~50 calories per cup
- Seaweed salad – Low cal & nutritious
- Steamed edamame – Filling plant-based protein
- Fresh fruit – Add vitamins and fiber
A sweet potato tempura roll alongside some miso soup, seaweed salad and edamame pod appetizer makes for a healthy, Japanese-inspired dinner at around 650 calories. Not bad for a satisfying sushi meal!
The bottom line
A sweet potato tempura roll can range from 500-700 calories depending on size and ingredients. While not the most diet-friendly sushi option, there are ways to adjust the ingredients and portion size for a lighter take on this creative, crispy roll.
