How Many Calories Are in a Salmon Avocado Roll?

Salmon avocado rolls have become a popular sushi choice for those looking for a satisfying combination of protein, healthy fats, and flavor. But many sushi lovers find themselves wondering just how many calories are packed into this tasty roll. In this article, we’ll break down the nutrition facts and calories in a typical salmon avocado roll.

What is in a Salmon Avocado Roll?

A salmon avocado roll is a simple sushi roll containing just a few core ingredients:

• Raw salmon – The star ingredient that provides protein and omega-3 fatty acids. Salmon is a lean nutrient-dense fish.

• Avocado – Adds creaminess plus heart-healthy fats. Avocado is rich in monounsaturated fats and fiber.

• White rice – Usually sushi rice, which has a mild flavor and sticky texture when prepared properly Rice adds carbohydrates.

• Nori – The seaweed wrap that holds the roll together. Nori adds fiber, vitamins, and minerals.

• Optional ingredients – Cucumber, sesame seeds, spicy mayo, pickled ginger etc.

So a salmon avocado roll really highlights two nutrition all-stars: salmon and avocado. This combo provides a balance of healthy fats, protein, carbs, and fiber. Now let’s look at the calories and macros.

How Many Calories in a Salmon Avocado Roll?

The number of calories in a salmon avocado roll can vary slightly depending on the size of the roll and exact ingredients used. But on average, a salmon avocado roll containing 6-8 pieces has around 300 calories.

Here is the calorie breakdown for a typical salmon avocado roll with 6-8 pieces:

• Total Calories: 313
• Total Fat: 10g
• Saturated Fat: 2g
• Trans Fat: 0g
• Cholesterol: 19mg
• Sodium: 577mg
• Total Carbohydrates: 47g
• Dietary Fiber: 3g
• Sugars: 9g
• Protein: 12g

As you can see, the majority of calories come from carbohydrates, followed by fat and protein.

To put this in perspective, a salmon avocado roll has significantly fewer calories than many other popular sushi rolls:

• Salmon avocado roll (6-8 pieces): 313 calories
• Spicy tuna roll (6-8 pieces): 330 calories
• Shrimp tempura roll (6-8 pieces): 400 calories
• Dragon roll (6-8 pieces): 515 calories
• Crispy spicy salmon roll (6 pieces): 670 calories

So while not the lowest calorie sushi option, a salmon avocado roll is definitely on the lighter end of the spectrum.

Nutrition Benefits of Salmon Avocado Rolls

Beyond being relatively low in calories, salmon avocado rolls provide some excellent nutritional benefits:

Lean Protein

• The salmon provides high-quality, lean protein to help build muscle, keep you full, and stabilize blood sugar. About 12g per serving.

Healthy Fats

• Salmon and avocado provide anti-inflammatory omega-3s and monounsaturated fats for heart health. Around 10g per serving.

Fiber

• You get fiber from the whole grains in the rice plus the avocado and nori. 3g per serving.

Vitamins & Minerals

• Salmon has B vitamins, potassium, selenium. Avocado has folate, vitamin K. Nori has iodine, tyrosine, magnesium.

Antioxidants

• Salmon and avocado are rich in antioxidants like astaxanthin and lutein to reduce cellular damage.

So in moderation, salmon avocado rolls can be part of a healthy, balanced diet. Now let’s look at how this compares to other popular sushi options.

Salmon Avocado Roll vs. California Roll vs. Avocado Roll

Here is a breakdown of calories and nutrition for a salmon avocado roll compared to a California roll and avocado roll:

Salmon Avocado Roll (6-8 pieces)

• Calories: 313
• Carbs: 47g
• Protein: 12g
• Fat: 10g

California Roll (6-8 pieces)

• Calories: 361
• Carbs: 71g
• Protein: 9g
• Fat: 6g

Avocado Roll (6-8 pieces)

• Calories: 339
• Carbs: 60g
• Protein: 5g
• Fat: 9g

A salmon avocado roll has the lowest calories and carbs, and the highest protein due to the addition of salmon.

An avocado roll is vegetarian, with slightly fewer calories than a California roll, but also less protein.

The California roll is highest in carbs because it typically contains imitation crab rather than real seafood like salmon.

So a salmon avocado roll provides the best nutrition profile with lean protein, healthy fats, and lower carbs.

Ways to Enjoy Salmon Avocado Roll While Watching Calories

Salmon avocado rolls make for a tasty, nutrient-dense meal. Here are some tips for enjoying them while still watching your calorie intake:

• Stick to 6-8 pieces. Any more will significantly increase calories.

• Skip the soy sauce, which is high in sodium and adds calories. Opt for a sprinkle of sesame seeds instead.

• Avoid spicy mayo, tempura, or other high-calorie add-ons. Stick to simple ingredients.

• Fill up on veggies like edamame, seaweed salad, or miso soup. Their fiber will help you feel full.

• Savor each piece slowly. It takes at least 20 minutes for your brain to register fullness.

• Split a roll as an appetizer or side dish rather than a whole meal. Pair with a salad.

• If eating a whole roll, avoid additional high-calorie foods during the rest of the meal.

• Drink water or unsweetened tea instead of sugary drinks that pack on calories.

The Bottom Line

A salmon avocado roll containing 6-8 pieces has approximately 300 calories on average. This makes it one of the lighter sushi options, thanks to its lean protein, healthy fats, and reasonable carbohydrates.

While no sushi meal is low calorie, salmon avocado rolls are your best bet if you want something satisfying that won’t break the calorie bank. Pair it with veggies instead of fried foods, go easy on the soy sauce, and savor each piece for a delicious meal that provides quality nutrition without excess calories.

An 8-piece salmon avocado roll contains approximately 267-304 calories. The calorie count can vary slightly depending on the exact ingredients and preparation methods used by different sushi restaurants.