Sushi

Good nutritional profile

Японский рис с уксусом, морепродукты или овощи.

Sushi — photo 1

Суши — рис с уксусной заправкой в сочетании с сырой или приготовленной рыбой, морепродуктами и овощами, иногда с нори. Даёт нежирный белок, омега-3 из рыбы и умеренные углеводы. Нигири или сашими — больше белка и меньше гликемическая нагрузка.

Macronutrients Distribution

Protein: 6g (17.6%)
Fat: 2g (5.9%)
Carbs: 26g (76.5%)
Fiber: 1g

Basic Nutritional Info

NutrientValueDV
Protein6g10.7%
Fat2g2.9%
Carbs26g8.7%
Simple Sugars9.1gEstimate
Complex Carbs15.9gEstimate
Fiber1g4.0%
Water62g2.5%
Calories1436.4%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
55

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated0.7g3.5%
Monounsaturated0.8g3.2%
Polyunsaturated0.5g3.8%
Omega-30.15gEstimate
EPA80mg8.9%
DHA180mg20.0%
Omega-60.35gEstimate
Trans0g0.0%

Antioxidants

Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.

Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.

CompoundAmountUnit
Vitamin C4mg

Vitamins

VitaminAmountUnitDV
vitamin A45mcg5.0%
vitamin B10.15mg12.5%
vitamin B20.12mg9.2%
vitamin B31.8mg11.3%
vitamin B60.18mg10.6%
vitamin B120.4mcg16.7%
vitamin C4mg4.4%
vitamin D0.3 (12 ME)mcg2.0%
vitamin K8mcg6.7%

Minerals

MineralAmountUnitDV
calcium35mg3.5%
iron1.2mg6.7%
magnesium22mg5.5%
phosphorus110mg15.7%
potassium220mg8.5%
sodium280mg12.2%
zinc1.1mg10.0%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine -
Isoleucine -
Leucine -
Lysine -
Methionine -
Phenylalanine -
Threonine -
Tryptophan -
Valine -

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Values per 100 g

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Main Difficulty: Medium Servings: 2 Total: 60 min

Ingredients

  • Sushi rice 300 g
  • Water 360 ml
  • Rice vinegar 60 ml
  • Sugar 2 tbsp
  • Salt 1 tsp
  • Nori sheets 4 sheets
  • Sushi-grade tuna or salmon 150 g
  • Cucumber 1/2
  • Avocado 1/2
  • Soy sauce, wasabi and pickled ginger to serve
Prep
40 min
Cook
20 min

Instructions

  1. 1

    Rinse the rice under cold water until it runs clear, then cook with the water until tender and the water is absorbed.

  2. 2

    Warm the rice vinegar with sugar and salt until dissolved, fold gently through the hot rice and let it cool to room temperature.

  3. 3

    Slice the fish, cucumber and avocado into thin strips.

  4. 4

    Lay a nori sheet on a bamboo mat, spread a thin even layer of rice over it leaving a bare strip along the far edge.

  5. 5

    Arrange fish and vegetables in a line across the rice, then roll up tightly using the mat, sealing the bare edge with a little water.

  6. 6

    Wet a sharp knife and cut each roll into six or eight pieces.

  7. 7

    Serve with soy sauce, wasabi and pickled ginger.