Quick Answer
Chicken tempura rolls can be a healthy option when enjoyed in moderation as part of an overall balanced diet. The chicken provides protein while the rice offers some carbohydrates. However, the main drawbacks are the deep fried tempura batter, high sodium content from soy sauce, and relatively high calorie count per roll. Going easy on the sauce and enjoying just 1-2 rolls as part of a meal with veggies can help keep chicken tempura rolls as a tasty yet still reasonably healthy choice.
What are chicken tempura rolls?
Chicken tempura rolls, also sometimes called chicken katsu rolls, are a popular appetizer or meal at many Japanese restaurants. They are a type of maki sushi roll filled with chicken, vegetables, and other ingredients, then coated in a crispy tempura batter and fried before being sliced into bite-sized pieces.
The main components of a chicken tempura roll are:
– Sushi rice: Short grain white rice flavored with rice vinegar. It forms the base of the roll.
– Nori: Dry roasted seaweed sheets used to wrap the rice and fillings into a roll.
– Chicken: Chicken breast or tenderloins that are battered and deep fried in tempura style.
– Tempura batter: A light, crispy batter made from flour, eggs, and water that coats the chicken.
– Fillings: Typical fillings include cucumber, avocado, cream cheese, radish sprouts, carrots, and scallions.
– Sauce: The most common sauce for dipping is soy sauce, sometimes mixed with rice vinegar or other flavorings.
Some restaurants may use variations on the classic ingredients as well. For example, the chicken may be swapped for shrimp, the fillings customized, and different dipping sauces offered like eel sauce or spicy mayo.
Are the ingredients healthy?
To determine how healthy chicken tempura rolls are, it’s helpful to break down the main ingredients.
Sushi Rice
The white sushi rice provides carbohydrates. Rice is naturally gluten free and contains nutrients like manganese, selenium, magnesium, and B vitamins. However, since the grains are refined, the rice lacks the fiber of brown rice. The vinegary seasoning also adds sodium. So sushi rice is a fairly neutral, starchy component.
Nori
Nori seaweed is low calorie but packed with vitamins and minerals like iodine, tyrosine, magnesium, vitamin C, vitamin A, vitamin E, vitamin B12, and vitamin B2. Nori also provides a variety of antioxidants. So nutritionally it is an advantageous ingredient.
Chicken
Chicken breast is a lean protein containing all the essential amino acids needed to support muscle tissue. It is an excellent source of niacin, vitamin B6, vitamin B12, selenium, phosphorus, and choline. When battered and fried, the chicken retains its high quality protein though loses some of its natural moisture.
Tempura Batter
A typical tempura batter contains flour, eggs, and water or soda water. Some recipes also include cornstarch. The eggs and cornstarch provide protein while the flour offers carbohydrates.
Since the batter is deep fried in oil before being added to the roll, this adds a significant amount of calories. Frying also increases the fat content of otherwise lean chicken or shrimp. So the tempura coating is one of the unhealthiest aspects of a chicken tempura roll.
Fillings
Fillings like cucumber, avocado, radishes, sprouts, carrot, and scallions provide fiber, vitamins, minerals, and antioxidants without adding many calories. Cream cheese is higher in fat and calories but still a reasonable portion in each roll. So the vegetable fillers make a beneficial nutritional contribution.
Soy Sauce
The typical dipping sauce for tempura rolls is soy sauce. Soy sauce is high in sodium, providing over 1,000 mg in just a couple tablespoons. Too much sodium can negatively impact blood pressure. Mixing the soy with some rice vinegar helps balance the salty flavor.
Overall, the protein from the chicken, nutrients from the nori and fillings, and carbohydrates from rice provide some valuable nutrition. However, the deep fried aspect and high sodium sauce do mean that eating too many tempura rolls too frequently could lead to excess calories, fat, and sodium in one’s diet.
Nutrition Facts for Chicken Tempura Rolls
The nutrition facts for chicken tempura rolls can vary depending on the portion size, exact ingredients, and preparation method. But here is an estimate per 1 chicken tempura roll:
– Calories: 220
– Fat: 8g
– Saturated fat: 2g
– Trans fat: 0g
– Cholesterol: 60mg
– Sodium: 320mg
– Carbohydrates: 28g
– Fiber: 2g
– Sugar: 2g
– Protein: 8g
As you can see, a single chicken tempura roll contains a significant amount of calories, fat, and sodium. The protein and carbohydrate contents are moderate.
To put this into perspective, here are the nutrition facts for a California roll, one of the healthier maki sushi options, in comparison:
– Calories: 100
– Fat: 1g
– Sodium: 115mg
– Carbs: 15g
– Protein: 3g
So the chicken tempura version more than doubles the calories and sodium versus a California roll. The fat increases eight times over. This really reflects the impact deep frying the chicken has nutritionally.
Are chicken tempura rolls suitable for different diets?
Here is a breakdown of whether chicken tempura rolls fit into certain diet plans:
Gluten free
Yes – The main ingredients like rice, nori, chicken, and vegetables are naturally gluten free. As long as the tempura batter uses gluten-free flour, these rolls can fit a gluten free diet.
Vegetarian/vegan
No – Since chicken is one of the main ingredients, these rolls are not suitable for vegetarians or vegans. Substituting the chicken for tofu or additional vegetables would make the dish vegetarian or vegan friendly.
Low carb
Not really – Chicken tempura rolls are relatively high in carbohydrates, with 28g per roll from the rice. So they do not align well with a low carb eating plan.
Keto
No – The combination of carb-heavy rice plus the batter means chicken tempura rolls would exceed the strict carb limitations of a keto diet.
Low calorie
Not ideal – At around 220 calories each, chicken tempura rolls are considered a higher calorie food. Those strictly reducing calories would need to limit themselves to just 1 roll or select lower cal options.
Low sodium
No – With 320mg sodium per roll, plus additional from soy sauce, those limiting sodium should be mindful of portions or seek lower sodium sauces.
Paleo
No – Batter and rice take chicken tempura rolls off the menu for those following the paleo diet.
Whole30
No – The grains, batter, and soy sauce mean these rolls don’t comply with Whole30 stipulations.
So in summary, as long as the batter is gluten-free, chicken tempura rolls can work for a gluten free diet. But they are not the best fit for low carb, low calorie, low sodium, keto, paleo, vegetarian/vegan, or Whole30 nutrition plans.
Health Benefits
While not the most diet-friendly sushi option, chicken tempura rolls do still offer some health advantages:
– Protein: The chicken provides a good amount of satisfying protein to help with muscle repair, fullness, and sustaining energy levels.
– Vitamins and minerals: Fillings like cucumber and avocado provide vitamin K, vitamin C, folate, potassium, and antioxidant carotenoids.
– Omega-3 fatty acids: Nori seaweed contains anti-inflammatory omega-3s EPA and DHA.
– Probiotics: Some soy sauce brands contain probiotic cultures that support gut health.
– Phytonutrients: Nori is rich in fucoxanthin and choline, phytonutrients that may help reduce risk for chronic diseases.
– Selenium: Chicken is high in the antioxidant mineral selenium which boosts immunity.
– Bone health: The phosphorus and vitamin D in chicken helps strengthen bones.
So in moderation, chicken tempura rolls can add some nutritional variety and health perks to your diet, even though they are an indulgent choice.
Downsides and Concerns
There are also some potential downsides of eating chicken tempura rolls to keep in mind:
High calorie
At over 200 calories each, it’s easy to eat one too many rolls and greatly exceed your calorie needs, especially if also enjoying miso soup, edamame, and other appetizers. Paying attention to portion size is key.
High fat
The frying process adds a lot of fat, bumping up these rolls to 8g of fat each. Too much saturated and trans fats can negatively impact blood cholesterol levels.
High sodium
With 320mg sodium per roll plus soy sauce, you can quickly go over the recommended limit of 2,300 mg per day. Excess sodium is linked to hypertension and kidney problems. Those with certain medical conditions like hypertension may need to be especially cautious.
Low fiber
At just 2g of fiber per roll, the small amount of vegetables are not enough to provide much fiber. Adequate fiber is important for digestive health and keeping you full.
Low nutrients
While the nori and fillings provide vitamins and minerals, chicken tempura rolls are relatively low in nutrients compared to less processed, whole food options. The frying can also degrade some of the natural vitamins.
Blood sugar effect
The white rice and tempura batter digest quickly and can spike blood sugar. Those with diabetes need to be thoughtful about carbohydrate amounts and pairing rolls with proteins and healthy fats to blunt the glycemic response.
Mercury concerns
Some types of seafood used in sushi like tuna can contain higher mercury levels. But for chicken tempura rolls, mercury is not a concern.
So it’s smart to keep reasonable expectations if including chicken tempura rolls in your eating pattern. Consider them more of a special treat than an everyday staple.
Tips for Enjoying Chicken Tempura Rolls More Healthfully
Here are some ways to indulge in chicken tempura rolls in a balanced way:
– Watch your portion and stick to 1-2 rolls maximum per meal
– Choose brown rice rolls when available to increase fiber
– Load up on the vegetable fillings like cucumber, avocado, spinach, and carrot
– Request less rice if that’s an option to reduce carbs
– Ask for rolls to come without sauce and use sparingly yourself
– Balance with lower calorie dishes like edamame, seaweed salad, or miso soup
– Avoid cream cheese, spicy mayo, or other high fat sauces
– Squeeze some lemon over rolls for extra flavor instead of sauce
– Dip your chopsticks in sauce then lightly dab a bit on each piece
– Skip the soda, going for green tea, sparkling water, or hot tea instead
– Make sure to also eat lean protein, veggies, and healthy fats during your meal
– Savor the rolls slowly and mindfully to keep satisfied with less
Following healthy habits like these can let you enjoy this popular appetizer while still being mindful of your overall nutrition!
Healthier Homemade Options
Chicken tempura rolls from a restaurant are likely fried in unhealthy oils that are reused. Preparing lighter versions at home lets you control the ingredients for a less fatty version:
Baked Chicken Tempura Rolls
– Use ground flaxseeds or panko breadcrumbs for lighter batter
– Spray chicken with oil instead of deep frying
– Bake at 400°F until cooked through and crispy
Grilled Chicken Rolls
– Marinate chicken in lower sodium teriyaki sauce
– Grill until charred and cooked through
– Add smoky grilled chicken to rolls
Roasted Cauliflower Rolls
– Roast cauliflower florets tossed in small amount of oil
– Add crispy roasted cauliflower instead of chicken
– Use hummus, tahini, or nut butter based sauces
Taking a homemade approach allows you to transform chicken tempura rolls into a fresher, lighter meal full of vegetables, lean protein, and healthy fats – all in perfect balance.
Healthier Alternatives to Chicken Tempura Rolls
If you are looking for lighter sushi options, consider these healthy alternatives:
– Tekka maki (tuna rolls)
– Salmon rolls
– Yellowtail and scallion rolls
– Shrimp tempura rolls
– Vegetarian rolls like kappa maki (cucumber), oshinko (pickled radish), avocado, asparagus, spinach, mushroom
– California rolls with real crab (not imitation crab meat)
– Spicy tuna rolls made with fresh tuna (not mayo-based)
– Brown rice rolls to increase fiber
– Sashimi or nigiri with lean protein and no rice
Opting for these lower calorie, lower carb, and lower sodium choices can let you work sushi into your diet without going overboard.
The Bottom Line
Chicken tempura rolls certainly make for tasty appetizers that can be enjoyed on occasion. The protein, vitamins, minerals, and antioxidants in the chicken, nori, and vegetables provide some nutrition. However, the deep fried aspect along with dunking in soy sauce mean each roll also packs in a good amount of fat, sodium, and carbs.
Practicing portion control, making swaps to increase veggie content, and balancing out your meal can keep chicken tempura as an occasional part of an overall balanced diet. Going with baked, grilled, or veggie-focused homemade rolls are even healthier options. While not an everyday choice, when enjoyed mindfully in moderation, chicken tempura rolls can be part of an varied, healthy diet.
