Sushi
Good nutritional profile
Vinegared Japanese rice with seafood or vegetables.
Sushi is vinegared rice, seasoned with sugar and salt, served with raw or cooked fish, seafood or vegetables and often rolled in nori. Most of its energy comes from the white rice; fat is low, the fish adds some protein, and salmon adds omega-3. Soy sauce is very salty: one tablespoon has about 900 mg of sodium, so dip lightly.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 6g | 10.7% |
| Fat | 2g | 2.9% |
| Carbs | 26g | 8.7% |
| Simple Sugars | 9.1g | Estimate |
| Complex Carbs | 15.9g | Estimate |
| Fiber | 1g | 4.0% |
| Water | 62g | 2.5% |
| Calories | 143 | 6.4% |
Glycemic Index
Click to view full GI ranking →
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.34 | g | 1.7% |
| Monounsaturated | 1.19 | g | 4.8% |
| Polyunsaturated | 0.31 | g | 2.4% |
| Omega-3 | 0.093 | g | Estimate |
| EPA | 8 | mg | 0.9% |
| DHA | 15 | mg | 1.7% |
| Omega-6 | 0.217 | g | Estimate |
| Trans | 0 | g | 0.0% |
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.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 3.63 | mg |
| Vitamin E | 0.33 | mg |
| Selenium | 16.6 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 19.3 | mcg | 2.1% |
| vitamin B1 | 0.047 | mg | 3.9% |
| vitamin B2 | 0.072 | mg | 5.5% |
| vitamin B3 | 3.17 | mg | 19.8% |
| vitamin B6 | 0.203 | mg | 11.9% |
| vitamin B9 | 18.7 | mcg | 4.7% |
| vitamin B12 | 0.283 | mcg | 11.8% |
| vitamin C | 3.63 | mg | 4.0% |
| vitamin D | 0.232 (9 IU) | mcg | 1.5% |
| vitamin E | 0.333 | mg | 2.2% |
| vitamin K | 4.47 | mcg | 3.7% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 11.2 | mg | 1.1% |
| iron | 0.545 | mg | 3.0% |
| magnesium | 16.5 | mg | 4.1% |
| phosphorus | 77.2 | mg | 11.0% |
| potassium | 172 | mg | 6.6% |
| sodium | 308 | mg | 13.4% |
| zinc | 0.512 | mg | 4.7% |
| copper | 0.102 | mg | 11.3% |
| manganese | 0.39 | mg | 17.0% |
| selenium | 16.6 | mcg | 30.2% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 157 | mg | 22.4% | 134% |
| Isoleucine | 261 | mg | 18.6% | 119% |
| Leucine | 474 | mg | 17.4% | 106% |
| Lysine | 403 | mg | 19.2% | 115% |
| Methionine | 239 | mg | 22.8% | 142% |
| Phenylalanine | 456 | mg | 26.1% | 152% |
| Threonine | 237 | mg | 22.6% | 130% |
| Tryptophan | 65 | mg | 23.2% | 135% |
| Valine | 323 | mg | 17.7% | 110% |
Compare with other products
Values per 100 g
Add products above to see a side-by-side comparison.
Similar Products
Closest by macronutrient profile
Allergens
Recipe
See full recipeIngredients
- 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
Instructions
- 1
Rinse the rice under cold water until it runs clear, then cook with the water until tender and the water is absorbed.
- 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
Slice the fish, cucumber and avocado into thin strips.
- 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
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
Wet a sharp knife and cut each roll into six or eight pieces.
- 7
Serve with soy sauce, wasabi and pickled ginger.