Delicious Yet Nutritious: Calories in Cream Cheese Imitation Crab Sushi Rolls

Sushi rolls have become increasingly popular in recent years, not just in Japanese restaurants but all over the world. While there are many different types of sushi rolls, one variety that has gained widespread popularity is the cream cheese imitation crab sushi roll. This article will explore the nutrition facts, health benefits, and potential downsides of this tasty sushi roll option.

An Overview of Cream Cheese Imitation Crab Sushi Rolls

Cream cheese imitation crab sushi rolls, sometimes called California rolls, are made by rolling sushi rice, nori seaweed sheets, cucumber, cream cheese, and imitation crab meat or surimi. The creamy texture of the cream cheese combined with the sweet yet salty flavor of imitation crab makes these rolls an appealing choice for sushi lovers. They are often drizzled with spicy mayo or eel sauce to add even more flavor.

Imitation crab meat, known as surimi is made from fish like pollock or hake. It has a mild crab-like flavor, making it a budget-friendly alternative to real crab meat. Cream cheese adds richness and tang. When paired together in a sushi roll, these two ingredients create a soft, tasty mouthfeel.

Nutrition Facts: Calories, Carbs, and More

When examining the nutrition facts of cream cheese imitation crab sushi rolls here are some of the key highlights

• Calories: A single roll contains around 110 calories. For a full sushi roll order with 6-8 pieces, expect roughly 600-800 calories.

• Carbohydrates: There are about 16-20 grams of carbs per roll, largely coming from the starchy sushi rice.

• Protein: Each roll provides 3-5 grams of protein. The imitation crab contributes some protein, as does the rice.

• Fat: Around 3-4 grams of fat per roll, depending on ingredients. Cream cheese adds saturated fat.

• Sodium: Roughly 250-350 milligrams of sodium per roll. Imitation crab and soy sauce contain sodium.

• Sugar: Usually 1-3 grams of sugar per roll. Mirin rice vinegar often adds trace sugars.

So in terms of macronutrients, a cream cheese imitation crab sushi roll meal will generally have moderate carbs, lower protein, and minimal fat when keeping portion sizes reasonable. The sodium content can quickly climb if consuming multiple rolls.

The Potential Health Benefits

Within the nutrition facts, there are some possible health benefits to highlight:

• Lean protein: The imitation crab offers lean protein to help satisfy hunger and support muscle growth.

• Heart-healthy fats: Fatty fish like pollock provide omega-3 fatty acids that are linked to heart health.

• Vitamin & mineral content: Seaweed contains iodine, vitamin C, vitamin A. Rice has manganese and selenium.

• High water content: Cucumber and rice help contribute to hydration.

• Gluten-free: For those avoiding gluten, sushi rolls are naturally gluten-free when avoiding soy sauce.

• Vegetable serving: Cucumber counts toward daily vegetable intake.

So while not the most nutritionally dense meal option, a reasonable portion of cream cheese imitation crab sushi rolls can provide some beneficial nutrients.

Potential Drawbacks to Consider

However, there are also some potential drawbacks to consider:

• High sodium: With 250-350 milligrams per roll, sodium can add up quickly. This may pose heart health risks.

• Higher carbs: At around 20 grams per roll, carb counts can climb rapidly with multiple rolls.

• Saturated fat concerns: Cream cheese provides saturated fat, which should be limited.

• Lack of fiber: With only trace fiber from cucumber and seaweed, fiber intake is low.

• High cost: Restaurant sushi rolls are often expensive, especially for minimal nutrition.

• Raw fish risks: Some rolls also add raw fish, which poses food poisoning concerns.

So those looking to keep sodium, saturated fat, carbs, and costs in check may want to limit cream cheese imitation crab sushi rolls or select healthier sushi options.

Tips for Enjoying Cream Cheese Imitation Crab Rolls

Here are some suggestions to keep these rolls as nutritious as possible:

• Watch portion sizes and limit rolls to 6-8 pieces max per meal.

• Request rolls without spicy mayo, eel sauce, or soy sauce to cut sodium.

• Load up on extra vegetables like avocado and cucumber for more fiber and nutrients.

• Opt for brown rice over white sushi rice for more minerals and fiber.

• Balance rolls with side salad, edamame, or miso soup for a more complete meal.

• Make your own homemade sushi rolls to control ingredients and costs.

• Substitute real crab for even more protein, or try shrimp or smoked salmon.

• Enjoy rolls occasionally as a treat, not a daily habit.

The Bottom Line

Moderation and balance are key when incorporating cream cheese imitation crab sushi rolls into your diet. While tasty, they are higher in refined carbs, sodium, and saturated fat than other meal options. But when enjoyed responsibly in combination with more nutritious foods, the occasional sushi roll can fit into an overall healthy lifestyle. Just be mindful of portions and ingredients to maximize nutrition and health.