Sushi roll, eel
Common food
Photo: Wikipedia
An unagi (freshwater eel) sushi roll is a savory, umami-rich bite where tender, caramelized eel is paired with seasoned rice and often avocado or cucumber. The eel's sweet, slightly smoky flavor from its signature kabayaki glaze creates a luxurious contrast to the vinegared rice. Nutritionally, it's a relatively light protein source, but its carbohydrate content comes primarily from the sushi rice and the sugary glaze.
Calorie split: 21% protein · 55% carbs · 24% fat
↓ Full nutrition💚 Why it's loved
People love the eel roll for its addictive combination of sweet, savory, and smoky flavors, often enhanced by a rich, caramelized sauce. It's a staple in Japanese cuisine and a gateway for many to enjoy more adventurous sushi, prized for its melt-in-your-mouth texture.
⚠️ Watch-outs & how to enjoy it better
The sweet glaze and white rice can cause a rapid blood-sugar spike, making it less ideal for those managing blood sugar. It's also often high in sodium from the sauce and soy, and eel is a common allergen. To mitigate, pair it with a side of edamame or a simple seaweed salad for fiber and protein, and use low-sodium soy sauce sparingly.
Key benefits
- Provides a moderate protein source for muscle maintenance.
- Contains omega-3 fatty acids from the eel.
- Offers a quick source of energy from carbohydrates.
- A good source of vitamin B12, important for nerve function.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
In Japan, eel is traditionally eaten on the 'Day of the Ox' in summer to provide stamina and combat the summer heat, a custom dating back to the Edo period.
Full nutrition (USDA data · scales with serving)
| Water | 74.2 g |
| Energy | 116 kcal |
| Protein | 6.0 g |
| Total lipid (fat) | 3.0 g |
| Carbohydrate, by difference | 15.3 g |
| Fiber, total dietary | 0.70 g |
| Total Sugars | 0.92 g |
| Calcium, Ca | 8.0 mg |
| Iron, Fe | 0.24 mg |
| Magnesium, Mg | 8.0 mg |
| Phosphorus, P | 59.0 mg |
| Potassium, K | 78.0 mg |
| Sodium, Na | 343 mg |
| Zinc, Zn | 0.69 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 5.4 ug |
| Vitamin C, total ascorbic acid | 0.80 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.02 mg |
| Niacin | 1.1 mg |
| Vitamin B-6 | 0.03 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 17.4 mg |
| Vitamin B-12 | 0.66 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 220 ug |
| Retinol | 216 ug |
| Carotene, beta | 38.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 1.0 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 5.7 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.60 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 | 0.14 g |
| SFA 16:0 | 0.41 g |
| SFA 18:0 | 0.05 g |
| Fatty acids, total monounsaturated | 1.8 g |
| MUFA 16:1 | 0.31 g |
| MUFA 18:1 | 0.72 g |
| MUFA 20:1 | 0.73 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.28 g |
| PUFA 18:2 | 0.09 g |
| PUFA 18:3 | 0.11 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.02 g |
| PUFA 22:5 n-3 (DPA) | 0.02 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Cholesterol | 31.0 mg |
FAQ
Is eel sushi high in fat?
Eel itself is a fatty fish, but the fat content in a sushi roll is moderate, around 3g per 100g, and includes beneficial omega-3s.
Can I eat eel sushi if I'm allergic to fish?
Eel is a fish, so it should be avoided if you have a known fish allergy. Always check with a doctor.
Why is eel sushi so sweet?
The sweetness comes from the kabayaki glaze, a sweet soy-based sauce used to grill the eel, which caramelizes and adds a rich, sweet flavor.
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 1.16 kcal/g · 21% calories from protein · 0.7 g fiber · 0.9 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: 4.40 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.