If you love Japanese cuisine, then you must have come across the Futomaki sushi roll. This sushi consists of rice and fillings rolled in organic seaweed sheet. One package of Futomaki sushi roll weighs about 309 g, providing approximately 507 calories.

Apart from the calories, one serving of Futomaki roll also provides a good amount of macronutrients and micronutrients essential for your body. Keep reading to discover the health benefits of this Japanese delicacy, its preparation methods, and much more.

Ready to enjoy Futomaki in a new way? Let's dive in and explore this delicious food in detail.

Calories per package

One package of Futomaki roll provides approximately 507 calories. However, the calorie count may vary depending on the filling ingredients used. It is important to keep a check on your calorie intake if you are watching your weight. Make sure to read the nutrition information on the package to calculate your calorie intake accurately.

Serving size

The serving size for Futomaki sushi roll is typically 1-2 pieces or about 100-150g. Keep in mind that the serving size may vary depending on personal preferences. It is important to monitor your portion size to prevent overeating and consuming excess calories.

Macronutrient breakdown

Futomaki sushi roll provides a balanced ratio of macronutrients essential for your body. One serving typically includes 14g of protein, 80g of carbohydrates, and 10g of fat. The carbohydrates are mostly from the rice used in the sushi roll, while the fat content comes from the filling ingredients like avocado or tuna.

Micronutrient content

Apart from macronutrients, Futomaki roll also contains a good amount of micronutrients that are essential for your body. Some of the common micronutrients found in Futomaki roll include vitamin A, vitamin C, calcium, and iron. The seaweed used in the sushi roll is a rich source of iodine, which is necessary for the proper functioning of the thyroid gland.

Recommended serving frequency

Futomaki sushi roll can be enjoyed as a part of your regular diet. However, it is important to consume it in moderation to maintain a healthy diet. It is recommended to consume sushi rolls twice a week to reap the health benefits without consuming excess calories.

Common ingredients

Futomaki sushi roll can be filled with a variety of ingredients. Some of the common fillings include cucumber, avocado, crabmeat, tuna, and tamagoyaki (sweet egg omelette). The sushi roll is also wrapped in a sheet of roasted nori seaweed and served with pickled ginger, soy sauce, and wasabi.

Preparation methods

Preparing Futomaki sushi roll at home is a fun and easy process. You will need sushi rice, seaweed sheets, fillings of your choice, soy sauce, wasabi, and pickled ginger. Cook the sushi rice and let it cool to room temperature. Place a sheet of roasted nori seaweed on a bamboo sushi mat and spread a layer of rice on top. Add your desired fillings and roll the sushi tightly. Cut the sushi roll into pieces and serve with soy sauce, wasabi, and pickled ginger.

Alternative options

If you are looking for a low-calorie alternative to Futomaki sushi roll, you can try making sushi rolls with brown rice instead of white rice. You can also add lean proteins like grilled chicken or tofu to increase the protein content of your sushi roll. Another alternative is to make your own sushi rolls using collard greens or lettuce leaves instead of seaweed sheets.

Eating tips

To fully enjoy the flavor of Futomaki sushi roll, dip it in soy sauce and add some pickled ginger before taking a bite. Avoid adding too much wasabi as it can overpower the flavor of the sushi roll. You can also experiment with different filling ingredients to find your favorite combination.

Possible health benefits

Futomaki sushi roll provides a range of health benefits due to its balanced macronutrient and micronutrient profile. Some of the potential health benefits include improved digestion, increased energy levels, and improved heart health. The high iodine content in seaweed can also help prevent thyroid-related health issues.