How Many Calories Are in a Spicy Salmon Roll? A Closer Look

Spicy salmon rolls are a popular sushi menu item, combining fresh salmon, spicy mayo, and crunchy tempura flakes for an explosion of flavors and textures. But with all those tasty components, you may wonder just how many calories you’re consuming in one of these spicy rolls.

In this article, we’ll take a detailed look at the calorie, protein, carb and fat content of spicy salmon rolls.

An Overview of Calories in Spicy Salmon Rolls

A spicy salmon roll contains around 190 calories per 100 gram serving, which is about 2-3 pieces depending on size. The calorie count can vary slightly based on factors like:

• Size of the roll
• Amount of spicy mayo
• Use of tempura flakes
• Amount of rice

But you can expect an average small spicy salmon roll to have about 95-130 calories.

Now let’s break down where those calories come from.

Calories from Salmon, Rice, and Spicy Mayo

A spicy salmon roll gets its calories primarily from three components

• Salmon – The salmon provides protein and healthy fats. A 1 oz serving of raw salmon has about 40 calories.

• Rice – Rice supplies carbs and a small amount of protein About 1/4 cup of rice equals around 100 calories

• Spicy mayo – The mayo-based sauce adds additional fat and calories Regular mayo has about 90 calories per tablespoon,

Any fried tempura flakes also contribute extra fat and calories.

The total number of calories comes from the salmon, rice, spicy mayo, and tempura.

Nutritional Profile of Spicy Salmon Rolls

Here is the approximate nutritional breakdown for a 100 gram serving of spicy salmon roll:

• Calories: 190
• Protein: 6g
• Carbs: 24g
• Fat: 5g

Protein comes mainly from the salmon, while carbs are mostly derived from the rice. Fat content includes the salmon’s healthy omega-3s plus some saturated fat from the spicy mayo.

Compared to sashimi or sushi with just fish, the rice, mayo, and tempura make spicy salmon rolls slightly higher in carbs, fat, and calories. But the rolls still provide lean protein and nutrients from the salmon.

Comparing Spicy Salmon Roll Calories to Other Sushi

Spicy salmon rolls fall around the middle of the calorie range for different types of sushi rolls and slices:

• Salmon sashimi: 41 calories per piece

• Tuna roll: 140 calories per roll

• Spicy salmon roll: 95-130 calories per roll

• California roll: 150 calories per roll

• Shrimp tempura roll: 250 calories per roll

So while not the lowest calorie option, spicy salmon provides a lighter choice compared to more elaborate fried rolls. You can enjoy it guilt-free in moderation!

Tips for Enjoying Spicy Salmon Rolls on a Calorie-Conscious Diet

Here are some tips to keep your spicy salmon roll calories in check:

• Stick to rolls with mainly salmon and rice rather than extra sauces or fillings.

• Request low-calorie modifications like cucumber instead of avocado if available.

• Use a lighter hand with soy sauce, which has about 10 calories per teaspoon.

• Balance out higher calorie rolls by also ordering lower calorie items like edamame or salmon sashimi.

• Drink water or unsweetened tea instead of sugary cocktails or juices.

• Share a roll as an appetizer if the full serving is too large.

• Watch portion sizes and stop at 1-2 rolls if you are monitoring calories.

Following these tips allows you to satisfy your spicy salmon roll craving without overdoing it on calories!

The Nutritional Benefits of Spicy Salmon Rolls

Beyond being a tasty treat, spicy salmon rolls provide some great nutrition to make the calories worthwhile.

Here are some of the biggest benefits of salmon:

• Omega-3 fatty acids – Salmon is one of the best sources of anti-inflammatory omega-3s that are good for your heart, brain, and joints.

• High-quality protein – Salmon contains complete protein with all the essential amino acids your body needs.

• B vitamins – Salmon provides metabolism-supporting B vitamins like niacin, B12, and B6.

• Potassium – Salmon offers potassium to help control blood pressure.

• Selenium – This antioxidant mineral supports thyroid and immune health.

Research shows that eating salmon just once a week helps lower risk of heart disease, dementia, depression, and inflammatory diseases.

So while spicy salmon rolls are higher in calories than sashimi, the nutrition can be worth it in moderation. Just keep portion sizes reasonable to balance out the extras like rice and mayo.

Finding the Right Balance with Spicy Salmon Rolls

Spicy salmon rolls offer a flavorful way to enjoy salmon’s amazing nutritional benefits. While not the lowest calorie sushi option, they provide a lighter choice compared to tempura or specialty rolls smothered in sauce.

If you are counting calories, limit yourself to 1-2 rolls and pair with lower calorie sides like edamame or seaweed salad. Or, alternate between spicy salmon rolls and lower calorie items like tuna sashimi.

This allows you to work this tasty treat into your diet in a balanced way. Tracking both overall nutrition and calories gives you the full picture.

So go ahead and enjoy your favorite spicy salmon roll in moderation! Just be mindful of portion sizes. Savor each bite knowing you are getting an excellent source of protein, healthy fats, and important nutrients when you choose salmon.