How Many Calories Are in a Salmon Avocado Roll? A Dietitian’s Guide to Sushi Nutrition

Sushi is one of my favorite foods, but as a dietitian, I’m often asked – how many calories are actually in sushi rolls, especially healthy-sounding options like salmon avocado rolls?

In this article, I’ll give you a complete breakdown of the nutrition and calories in popular sushi rolls. I’ll also share tips from my experience as a dietitian on how to enjoy sushi as part of a balanced diet.

An Overview of Sushi Nutrition

Sushi is a traditional Japanese dish typically made with vinegared rice, raw or cooked seafood, and vegetables. It’s commonly rolled up in seaweed wrappers called nori. The fillings in sushi can be cooked or raw.

Here are some of the most common sushi roll ingredients

• Raw fish (salmon, tuna, yellowtail)
• Cooked seafood (shrimp, imitation crab)
• Avocado
• Cucumber
• Carrots
• Cream cheese
• Crabmeat
• Mayonnaise

Sushi rolls come in many styles, from simple ones like cucumber or tuna rolls to more complex fusion rolls like dragon or rainbow rolls.

In its traditional form, sushi is a high protein, relatively low calorie food. But westernized sushi rolls often have more calories because they have fried foods, avocado, mayonnaise, and cream cheese on them.

Overall, sushi nutrition will vary widely depending on the specific ingredients used.

How Many Calories In a Salmon Avocado Roll?

Now let’s focus in on the popular salmon avocado roll.

This type of sushi roll is made with salmon sashimi, avocado, rice, and wrapped in nori seaweed. It’s a classic combination of healthy fats from the salmon and avocado, protein from the salmon, and carbs from the rice.

On average, a salmon avocado roll with 6-8 pieces contains about 313 calories.

Of course, this calorie count can vary depending on the sushi restaurant and exact recipe. But here is the typical nutrition breakdown for 6-8 pieces (100 grams) of salmon avocado roll:

• Calories: 313
• Total fat: 10 g
• Carbs: 47 g
• Protein: 12 g
• Sodium: 577 mg

To put the calories into perspective, here is how a salmon avocado roll compares to some other popular sushi rolls (per 6-8 pieces):

• Salmon avocado roll: 313 calories
• California roll: 361 calories
• Spicy tuna roll: 175 calories
• Shrimp tempura roll: 175 calories
• Dragon roll: 175 calories

As you can see, the salmon avocado roll falls around the middle of the range for calories when compared to other popular rolls.

It’s higher in calories than simple rolls like tuna or cucumber. But it’s lower in calories than more elaborate rolls like dragon rolls or tempura rolls which often have fried ingredients.

Tips for Enjoying Sushi in a Balanced Diet

Sushi can absolutely be part of an overall healthy diet. Here are my top tips as a dietitian for enjoying sushi in a balanced way:

• Go easy on the soy sauce: Soy sauce is very high in sodium, which can increase blood pressure in excess. Instead of pouring it directly over your sushi, use small amounts for dipping.

• Pick your protein: Opt for sashimi or rolls filled with lean proteins like tuna, salmon, yellowtail or shrimp. These provide protein with less saturated fat than fatty fish like mackerel.

• Load up on veggies: Take advantage of veggie-based rolls too. Cucumber, avocado and pickled ginger rolls add nutrients, fiber and refreshing flavor.

• Watch the white rice: Sushi rice is processed and high in refined carbs. See if brown rice options are available, or enjoy sashimi without rice altogether.

• Limit spicy mayo: Many rolls come with spicy mayo, which can add unnecessary calories and fat. Ask for rolls without it or use sparingly.

• Mind your portions: Sushi pieces are small but it’s easy to overeat when ordering multiple rolls. Stick to 1-2 rolls maximum per meal.

• Sip smart: Skip high calorie beers or cocktails. Green tea, sparkling water with lemon/lime, or hot tea make great pairings.

With some simple strategies, you can feel good about eating sushi as part of your healthy lifestyle! It offers a delicious taste of Japanese cuisine and can be rich in nutrients like omega-3s, protein, vitamins and minerals.

Just be mindful of sodium, refined carbs and fatty additions like cream cheese or tempura. Watch your portions, and round out your meal with veggies, soup and other nutritious sides.

Other Popular Sushi Roll Nutrition Facts

Now that we’ve covered the essentials for the salmon avocado roll, let’s look at calories and nutrition in some other favorite sushi rolls.

California Roll

The California roll is one of the most popular sushi rolls, especially for sushi beginners. It contains imitation crab, avocado and cucumber.

Nutrition per 6-8 pieces:

• 361 calories
• 6g fat
• 71g carbs
• 9g protein

Key ingredients: Imitation crab (made from fish), rice, nori, avocado, cucumber

Spicy Tuna Roll

This roll features raw tuna, cucumber and spicy mayo. It packs a flavor and protein punch.

Nutrition per 6-8 pieces:

• 175 calories
• 7.5g fat
• 16.7g carbs
• 7.5g protein

Key ingredients: Raw tuna, rice, nori, cucumber, spicy mayo

Rainbow Roll

True to its name, the rainbow roll is colorful and stuffed with fish and veggies. It often contains tuna, salmon, shrimp or yellowtail.

Nutrition per 6-8 pieces:

• 146 calories
• 5.7g fat
• 17g carbs
• 7.3g protein

Key ingredients: Assorted raw fish, rice, nori, avocado, cucumber

Dragon Roll

This popular roll includes eel and shrimp tempura for a crunchy, savory bite. Sauces like eel sauce or spicy mayo add even more flavor.

Nutrition per 6-8 pieces:

• 175 calories
• 7.9g fat
• 20.6g carbs
• 4.8g protein

Key ingredients: Eel, shrimp tempura, rice, nori, avocado, eel sauce

Philadelphia Roll

For cream cheese lovers, this roll is a dream. Smoked salmon and rich cream cheese contrast with the cucumber.

Nutrition per 6-8 pieces:

• 170 calories
• 6.5g fat
• 20.5g carbs
• 7g protein

Key ingredients: Smoked salmon, cream cheese, rice, nori, cucumber

The Bottom Line

Sushi can be a very nutritious food when you opt for rolls filled with lean protein, veggies, and healthy fats from fish and avocado. Just watch your portion sizes, soy sauce usage, and extras like spicy mayo or tempura.

The salmon avocado roll clocks in around 313 calories for 6-8 pieces, making it a fairly well-balanced choice. It provides a hefty dose of nutrition from salmon omega-3s and avocado’s healthy fats.

Other lighter options include tuna or cucumber rolls, while tempura rolls or spicy mayo additions can ramp up calories.

At the end of the day, sushi is one of my favorite indulgences. By making smart choices and balancing it out with other wholesome foods, you can feel good about working this Japanese favorite into your healthy diet!