Quick Answer
A tempura sushi roll contains approximately 400-500 calories per roll on average. The exact calorie count can vary depending on the size of the roll, type of filling, and how it is fried. Tempura batter adds a significant amount of calories from carbohydrates and fat. Fillings like avocado, cucumber, and shrimp are lower in calories while fried fillings can add more. A tempura sushi roll will have more calories than a regular sushi roll without the fried exterior.
Calories in Tempura Batter
The crispy tempura batter coating is a main source of calories in tempura sushi rolls. Tempura batter is made from flour, water or dashi stock, and sometimes eggs.
Here is the nutrition breakdown for a typical tempura batter:
Nutrient | Amount |
---|---|
Calories | 188 |
Carbohydrates | 26g |
Protein | 4g |
Fat | 6g |
Saturated Fat | 1g |
A light tempura batter of around 2 oz (56g) will add approximately 188 calories to the sushi roll from the carbohydrates and fat. Heavier tempura with more batter can add over 300 calories.
The flour and starch provide carbohydrates while a small amount of oil or fat is added to help crisp and cook the batter. Eggs also add fat and protein if included. So the crisp and crunchy coating contributes a good portion of calories to tempura sushi rolls.
Calories in Sushi Fillings
In addition to the batter, the types of fillings in the tempura sushi roll impact the calorie content. The most common sushi roll fillings include:
Filling | Calories |
---|---|
Avocado | 80 per 1/4 cup |
Cucumber | 5 per 1/4 cup |
Imitation crab | 45 per 2 oz |
Shrimp tempura | 130 per 4 oz |
Cream cheese | 100 per 1 oz |
As you can see, fillings like avocado, cucumber, and crab are relatively low in calories. Fresh fish and vegetables add nutrition with minimal calorie density.
However, fried fillings like shrimp tempura or other proteins increase the calories more significantly. The oil used to fry adds a good amount of fat and calories.
For example, a veggie tempura roll with avocado, cucumber, and carrots is lower in calories than a tempura roll with fried shrimp or chicken. Non-fried fillings help balance out the batter’s calorie count.
Average Calories in Tempura Sushi Rolls
Given the calories in the ingredients, a typical tempura sushi roll falls within the range of:
– Small tempura roll (6-8 pieces): 300-400 calories
– Regular tempura roll (8-10 pieces): 400-500 calories
– Jumbo tempura roll (10-12 pieces): 500-600 calories
These are estimates since the sizes and ingredient amounts can vary between sushi restaurants.
Some factors that increase calories in tempura rolls include:
– More batter from a thicker coating or larger roll
– Fried fillings like shrimp vs. vegetables
– Cream cheese or avocado as fillings
– Larger sized rolls with more pieces
– Dipping sauce like eel sauce on the side
Ways to lower the calorie count in tempura sushi rolls include:
– Requesting thinner tempura batter
– Choosing vegetable fillings
– Skipping cream cheese
– Opting for leaner proteins like whitefish
– Using reduced-fat mayo in sauces
– Choosing smaller roll sizes
– Eating just one vs. multiple rolls
So while tempura sushi rolls average 400-500 calories each, you can tweak the ingredients and portions for a lighter calorie meal.
Nutrition Facts of Tempura Sushi Rolls
Here is the nutrition facts breakdown for a typical tempura sushi roll with 8 pieces:
Nutrient | Amount |
---|---|
Calories | 480 |
Fat | 12g |
Saturated Fat | 2g |
Carbohydrates | 75g |
Fiber | 4g |
Sugar | 5g |
Protein | 11g |
Sodium | 521mg |
The majority of calories come from carbohydrates (75g) which includes the batter and rice. There is 12g of fat from the tempura batter and any avocado or cream cheese fillings.
Protein averages around 11g from fish, shrimp, or other fillings. Fiber is 3-4g and sugar is minimal at 5g.
Sodium is moderate at 521mg since soy sauce or other salty condiments are often not used in tempura rolls. Dipping sauces on the side can add more sodium.
So while tempura sushi rolls are high in calories from the fried coating, they do provide some nutritious value from fish, vegetables, fiber, and healthy fats. Moderating your portion to 1-2 rolls helps keep calories in check.
How Tempura Adds Calories vs. Regular Rolls
To see the impact of tempura batter, here is a nutrition comparison between tempura rolls and regular sushi rolls:
Nutrient | California Roll (8 pieces) | Tempura California Roll (8 pieces) |
---|---|---|
Calories | 330 | 480 |
Fat | 5g | 12g |
Carbs | 57g | 75g |
Protein | 8g | 11g |
Adding tempura batter increases calories by 150, fat by 7g, and carbs by 18g for an 8-piece roll. The protein also increases slightly.
So the crispy fried coating significantly increases the calorie density, nearly doubling the amount found in regular sushi rolls.
However, the tempura provides a nice crunch and flavor contrast to the soft rice and fish. Just balance it out by sticking to 1-2 rolls or picking veggie fillings.
Tips for Lower Calorie Tempura Rolls
Here are some tips to lighten up tempura sushi rolls:
– Choose thinner tempura batter to minimize excess calories from carbohydrates and fat
– Opt for rolls with at least some vegetable fillings like cucumber, avocado, mango, or asparagus which are naturally lower in calories
– Skip the cream cheese as a filling since it adds nearly 100 calories per ounce
– If adding shrimp or chicken, request it grilled or steamed instead of fried tempura-style to cut down on oil and fat
– Load up on extra vegetables like lettuce, carrots, spinach, and cucumber to boost nutrition
– Use reduced-fat mayo or creamy sauce instead of regular full-fat varieties
– Dip your roll in low-sodium soy sauce instead of higher-calorie eel or spicy mayo sauces
– Split a roll with a friend or take half home for leftovers to control portions and calories
– Drink unsweetened tea, water, or sugar-free drinks instead of soda or juices to avoid extra liquid calories
With smart menu choices and portion control, you can enjoy the crispy goodness of tempura sushi rolls while still maintaining a balanced calorie intake.
Healthiest Options for Tempura Rolls
To maximize nutrition while minimizing calories, here are the healthiest tempura roll options:
– Vegetable tempura rolls with mix of cucumber, avocado, spinach, asparagus, carrot, and sweet potato. Go easy on spicy mayo.
– Salmon avocado tempura roll with light batter, creamy sauce, and sesame seeds
– Shrimp tempura roll with thin batter plus cucumber and avocado
– Crunchy shrimp tempura roll with shrimp, avocado, cucumber, and spicy crab salad
– Soft-shell crab tempura roll with avocado, cucumber, and carrot (mayo on the side)
– Spicy tuna tempura roll with less rice and extra veggies instead of cream cheese
– Rainbow tempura roll with assorted fish, fruits like mango and pineapple, and veggie mix
– Tempura unagi roll with avocado, cucumber, and freshwater eel
High Calorie Tempura Rolls to Avoid
On the other hand, here are some of the highest calorie tempura rolls that you may want to avoid or limit:
– Cheeseburger tempura roll with beef, cheese, and heavy sauces
– Buffalo chicken tempura roll with fried chicken, bacon, and ranch
– Dynamite tempura roll with shrimp, cream cheese, avocado, and spicy mayo
– Deep fried tempura rolls with extra thick battered coating
– Giant tempura rolls with more rice, more pieces, and double fillings
– Creamy tempura rolls with avocado and multiple creamy sauces like spicy mayo added
– Baked tempura roll with crab salad, cream cheese, bacon, and mayo
– Tempura cheesecake rolls with cream cheese filling and sweet sauce toppings
Healthier Sushi Swaps
If you want to avoid the higher calorie tempura rolls but still crave sushi, consider these healthier swaps instead:
– Miso soup – starting with broth and seaweed is naturally low calorie
– Edamame beans – makes a fiber-rich, plant-based appetizer
– Vegetable sushi rolls – fill it with cucumber, avocado, spinach, asparagus
– Sashimi – skip the rice and enjoy slices of fresh raw fish
– Seaweed salad – hydrating greens make a light salad
– Sushi handrolls – makes a single-serving portion vs. a whole roll
– Chirashi bowl – sushi rice topped with veggies and slices of sashimi
– Traditional nigiri – fish or shrimp slice atop a small block of rice
– Brown rice maki rolls – uses fiber-rich brown rice instead of white
The Bottom Line
A tempura sushi roll averages between 400-500 calories depending on the size and ingredients. The lightweight tempura batter adds approximately 188 calories per 2 oz while fillings can range from 5 calories for cucumber up to 130 calories for shrimp tempura.
Fried, creamy, and protein-heavy fillings along with thicker batter increase calories the most. To lighten up your tempura roll, stick to mostly vegetables, request thin batter, and dip in lower-calorie sauces. Limit your portion to one roll or split with a friend.
While tempura sushi rolls are higher in calories, they still provide benefits like protein, antioxidants, fiber, and healthy fats from fish and avocado. Enjoy tempura rolls in moderation along with other veggie-based sushi options for a more balanced approach.