Sushi roll, avocado
Common food
Photo: Wikipedia
A sushi roll with avocado is a soft, creamy bite where the buttery, mild fruit meets the tang of vinegared rice and the subtle umami of seaweed. Its texture is a delightful contrast of smooth avocado against the slight chew of rice. Nutritionally, it's a light, low-calorie option that provides healthy monounsaturated fats and dietary fiber.
Calorie split: 8% protein · 78% carbs · 15% fat
↓ Full nutrition💚 Why it's loved
People love it for its rich, creamy texture that balances the clean, subtle flavors of sushi rice and nori. It's a versatile, mild-flavored roll that serves as a perfect entry point for those new to sushi.
⚠️ Watch-outs & how to enjoy it better
The white rice can cause a rapid blood-sugar spike, and the roll may be low in protein and high in sodium from the rice vinegar and soy sauce. To counteract this, pair it with a protein-rich dish like edamame or sashimi, use low-sodium soy sauce, and consider eating it with a side of miso soup or seaweed salad to increase satiety.
Key benefits
- Good source of heart-healthy monounsaturated fats
- Provides dietary fiber for digestive health
- Low in saturated fat
- Contains potassium, which supports blood pressure regulation
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The avocado roll is a quintessential example of 'washoku' (traditional Japanese cuisine) adapting to new ingredients, as avocados were not used in Japan until the 20th century.
Full nutrition (USDA data · scales with serving)
| Water | 77.6 g |
| Energy | 93.0 kcal |
| Protein | 1.8 g |
| Total lipid (fat) | 1.5 g |
| Carbohydrate, by difference | 17.6 g |
| Fiber, total dietary | 1.4 g |
| Total Sugars | 1.2 g |
| Calcium, Ca | 6.0 mg |
| Iron, Fe | 0.18 mg |
| Magnesium, Mg | 7.0 mg |
| Phosphorus, P | 14.0 mg |
| Potassium, K | 71.0 mg |
| Sodium, Na | 361 mg |
| Zinc, Zn | 0.39 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 4.2 ug |
| Vitamin C, total ascorbic acid | 1.7 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.40 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 11.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 11.0 ug |
| Choline, total | 3.5 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 5.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 51.0 ug |
| Carotene, alpha | 3.0 ug |
| Cryptoxanthin, beta | 5.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 26.0 ug |
| Vitamin E (alpha-tocopherol) | 0.23 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 4.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.22 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.21 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.93 g |
| MUFA 16:1 | 0.06 g |
| MUFA 18:1 | 0.86 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.22 g |
| PUFA 18:2 | 0.20 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
Is avocado sushi roll healthy?
It's a relatively healthy choice due to the avocado's good fats and fiber. However, its healthiness depends on portion size, the type of rice used, and what it's paired with. Choosing brown rice and low-sodium soy sauce can enhance its nutritional profile.
Why is avocado in sushi?
Avocado was introduced to sushi in the 1960s/70s in the United States as a substitute for fatty tuna (toro), providing a similar creamy texture. It quickly became a staple, especially in rolls like the California Roll.
How many calories are in a typical avocado sushi roll?
A single medium avocado roll (about 118g) contains roughly 110-140 calories. A larger 'specialty' roll with avocado, like a Dragon Roll, can have 300-500 calories due to added ingredients and sauces.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.93 kcal/g · 8% calories from protein · 1.4 g fiber · 1.2 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 5.08 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.