A 6 piece cucumber roll typically contains around 120-150 calories. The exact calorie count can vary depending on factors like the size of the rolls, ingredients used, and preparation methods. Cucumber rolls are a healthy appetizer choice that are lower in calories than many other sushi options. Let’s take a closer look at the calorie content of cucumber rolls and tips for enjoying this low-calorie sushi.
Calories in Cucumber Rolls
The main ingredients in a basic cucumber roll are cucumber, rice, and nori (seaweed). Here is the calorie breakdown for a typical 6 piece cucumber roll:
| Ingredient | Calories (for 6 pieces) |
|---|---|
| Cucumber | 15 |
| Sushi rice | 105 |
| Nori | 15 |
| Total | 135 |
As you can see, the main source of calories comes from the sushi rice. Cucumber and nori provide minimal calories.
The calorie count can increase if the rolls contain other ingredients like:
- Avocado – 50 calories per roll
- Imitation crab – 25 calories per roll
- Cream cheese – 40 calories per roll
- Tempura batter – 50+ calories per roll
So a tempura battered cucumber roll with cream cheese could contain over 200 calories for 6 pieces. Simple cucumber and rice rolls are your best bet for a lighter calorie option.
Typical Serving Size
A standard sushi restaurant order contains 6-8 pieces of rolls. So 6 cucumber rolls make for a nice light appetizer or side. Some tips:
- Order 6-12 pieces if having sushi as an appetizer
- 12-15 pieces is a good amount for a main meal
- Aim for 200-300 calories if having sushi as a snack or side
- 500-700 calories is reasonable for sushi as a main meal
Keep portion sizes in mind if you are trying to follow a calorie-controlled diet. One or two rolls containing 150 calories can make a nice snack or starter.
Nutritional Benefits
Cucumber rolls are a nutritious sushi choice. Here are some of the key nutrients you get in a 6 piece cucumber roll:
- Vitamin K – 60% DV
- Manganese – 15% DV
- Vitamin C – 10% DV
- Fiber – 5 grams
- Protein – 5 grams
The vitamin K in cucumbers promotes bone health and wound healing. Cucumber rolls also provide a decent amount of filling fiber and protein from the rice and nori.
Cucumber rolls make a healthier substitute for rolls like California rolls or shrimp tempura rolls which can be much higher in calories and fat. Opting for veggie rolls over fried and cream cheese-laden options is an easy way to lighten up your sushi choices.
Tips for Enjoying Low-Calorie Cucumber Rolls
Here are some tips to enjoy cucumber rolls as a tasty, lighter meal or snack:
- Stick to simple ingredients – cucumber, avocado, mango, or carrot make great light fillings
- Ask for brown rice which has more fiber and nutrients than white sushi rice
- Avoid deep fried tempura rolls or rolls with heavy sauces
- Use low-sodium soy sauce for dipping
- Fill up on veggie sides like edamame, seaweed salad, or miso soup
- Drink unsweetened tea or water instead of sugary drinks
- Watch your portion sizes as it’s easy to overeat at all-you-can-eat sushi restaurants
Savoring your rolls slowly can also help prevent overeating. Cucumber rolls really let the fresh taste of the veggies shine through.
Low-Calorie Sushi Alternatives
If you want more variety, there are other low-cal sushi options beyond cucumber rolls. Here are some additional low-calorie sushi rolls and items to try:
| Sushi Option | Calories (6 pieces) |
|---|---|
| Avocado roll | 165 |
| Asparagus roll | 120 |
| Salmon roll | 156 |
| Tuna roll | 144 |
| Yellowtail roll | 135 |
| Seaweed salad | 60 |
| Miso soup | 40 |
Seafood rolls like tuna, salmon, yellowtail, and shrimp tend to have 100-150 calories per 6 pieces. Veggie rolls other than cucumber also make great low-calorie options.
Make Your Own Cucumber Rolls
You can also make healthy cucumber rolls at home. This allows you to control the ingredients and portions. Follow this easy recipe:
Ingredients
- 1 cucumber, julienned
- 4 sheets nori
- 2 cups cooked sushi rice
- Optional fillings: avocado, carrot, mango, asparagus, etc.
Directions
- Slice cucumber into long thin strips.
- Lay out a nori sheet on sushi mat with shiny side down.
- Spread about 1/2 cup of rice evenly over nori.
- Layer cucumber strips across bottom 1/3 of rice.
- Optional: add other sliced veggies like avocado or mango.
- Roll up mat over filling to form a tight cylinder.
- Cut roll into 6 pieces with sharp knife.
- Repeat process with remaining ingredients.
- Enjoy with low-sodium soy sauce, wasabi, and ginger.
Making sushi at home lets you control the portion sizes. Cucumber makes a light, crisp filling that complements the tender rice and nori.
The Bottom Line
A 6 piece cucumber roll has around 120-150 calories depending on the size and ingredients used. Cucumber and avocado rolls are among the lowest calorie sushi options. Enjoy cucumber rolls as a nutritious appetizer or light meal, focusing on veggie rolls over fried options. Making your own sushi is also a great way to control calories and customize with healthy ingredients.
