Sushi has been a growing trend for the past decade. Along with the rise of Japanese cuisine, various contemporary twists also started to show up, such as the sweet potato sushi roll.
With this new addition to the variations of sushi, one might ask: What are the precious potato sushi roll calories and nutrition facts.
What is a Sweet Potato Sushi Roll?
The sweet potato sushi roll is a pretty new addition to the array of different sushi. It does not contain traditional ingredients such as seafood, meat, or fish. It’s easy to make and perfect for vegean sushi lovers.
The sweet potato sushi roll is not typical in many traditional sushi restaurants. However, it’s available in many trendy and vegetarian-friendly sushi shops.
Due to its component, the sweet potato sushi roll contains more carbs than the amount of protein in other sushi.
It’s an excellent substitute for traditional sushi dishes. It’s also healthier as most of its component is low in calories and fat.
What are the Ingredients of a Potato Sushi Roll?
To know more about the caloric content and nutritional facts of sweet potato sushi roll, we should know more about the essential ingredients first, such as:
Vinegared Sushi Rice
Like any traditional sushi, sweet potato sushi rolls also contain vinegared sushi rice. The sushi rice is short-grained and thicker. The rice is also stickier than long-grain rice, perfect for keeping its shape intact when rolled.
Rice vinegar is the most common and recommended vinegar used in sushi rolls. It gives the rice a distinct sourness without the intense flavor of cane vinegar.
The primary ingredient in the sushi roll is sweet potato. It gives the dish its distinct crunch and chunkiness.
The sweet potato has a coating of egg, flour, panko breadcrumbs, or tempura batter. Boiled sweet potato is also an option for the sweet potato sushi roll if you are not fond of the oil.
Common sushi vegetables such as avocado and cucumber are commonly incorporated into the sweet potato sushi roll.
It gives the roll its creamy and fresh taste to complement the deep-fried sweet potato. However, carrots and cilantro can also be seen in various recipes.
The egg binds the sweet potato to the panko breadcrumbs or tempura batter. It can also be prepared to be a tamagoyaki and incorporated fully into the sushi roll.
Nori, or dried seaweed sheet, is one of the primary ingredients in a sushi roll. It brings out a salty seafood taste.
Spices and Sauces
To get the most out of the sushi roll, various spices and sauce are added and accompanied by the sweet potato sushi roll. With sushi rice, rice vinegar, salt, and sugar are commonly added to achieve a blend of sweet, salty, and sour tastes.
Soy sauce and wasabi are also popular accompaniments, like traditional sushi rolls. Sriracha and kewpie mayo is mixed to form a spicy mayo sauce for a spicy kick.
Calories per Serving
Caloric Content in a Sweet Potato Sushi Roll
In a one-hundred gram serving of a sweet potato sushi roll, there are 244 calories. This is around ten to fifteen percent of the daily calorie intake of the average human body.
It’s recommended to eat around one to three servings of sweet potato sushi to keep the meal light and healthy. Around ten to fifteen minutes of running is needed to burn the fat from a one-hundred gram serving of sweet potato sushi.
Where are the Calories of Sweet Potato Sushi Roll Come From?
Most of the ingredients found in the sweet potato roll are very healthy. Vegetables such as sweet potato and cucumber do not contain too many calories by the daily two thousand calorie intake standards.
That said, ingredients such as eggs, avocado, and sushi rice contain more calories than the other ingredients. When eating sushi, rice is the most ingredient that people look out for.
Regularly eating food with higher calories and carbohydrates can be detrimental to health. Adding the deep-fried sweet potato and avocado elevates the number of calories.
A serving limit of three is recommended to remedy the diet while allowing you to enjoy sweet potato sushi rolls. If the limit is surpassed, ensure that physical activities such as exercise are done to burn the fat intake.
Nutrition Facts of Sweet Potato Sushi Rolls
|Total Carbohydrate||50.1 g|
|Dietary Fiber||2.6 g|
Almost half of the content is filled with carbohydrates for every one-hundred grams serving of sweet potato sushi rolls.
The primary ingredient, sweet potato and sushi rice is carbohydrate-rich food. Carbohydrate is the primary nutrients that deal with energy production throughout the body.
Despite not having any meat or soy, the sushi roll still has substantial protein. It’s estimated that a serving contains around eleven grams of protein. Protein is essential for muscle health and repair within the body’s ligaments.
Sugar is also a significant nutrient you can get from the sushi roll. The sugar or glucose content mainly comes from the sushi rice and the sweet potato.
Other ingredients such as cucumber and avocado also have some glucose, although significantly lower than sweet potato and rice.
Fiber is also present as nutritional content. However, it’s pretty unsubstantial to the daily fiber required by the human body, with around two to three grams.
Fortunately, fat and sodium are pretty low within the sushi roll. It’s great for those who need specific sodium and fat content regulations.
Vitamins and Minerals in Sweet Potato Sushi Rolls
Made with healthy ingredients, sweet potato sushi rolls are filled with numerous vitamins and minerals.
|Vitamins and Minerals||Amount|
|Vitamin A||5.0 %|
|Vitamin B-6||2.9 %|
|Vitamin C||1.2 %|
The data percentage is based on the needed daily number of vitamins and minerals.
- Vitamin A: Vitamin A deals with the production and repair of the cells in the body. Whenever your bone, tissues, and muscles need some repairing, Vitamin A is the vitamin you need. It also deals with the health of your eyesight. Vitamin A is common in sweet potato, carrots, and bell pepper.
- Copper: Copper is essential for the production and health of white blood cells. White blood cells are tasked with destroying and identifying pathogens. A low amount of copper leads to numerous harmful side effects, such as a weaker immune system and increased infections and viruses.
- Selenium: Selenium is a chemical that helps produce antibodies. Taking proper amounts of selenium is excellent for preventing heart disease and thyroid disease. Some studies also say that selenium helps prevent and fight off cancer, HIV, and AIDS.
- Vitamin B6: Vitamin B6 is excellent at regulating the health of the nervous and cardiovascular systems. A good amount of Vitamin B6 in the diet can improve nerve health, increase red blood cell production, and improve mood by alleviating stress.
- Vitamin C: Vitamin C is vital to the health and improvement of the immune system. Since humans face many viruses, bacteria, and pathogens throughout the day, a healthy and thriving immune system is a must. Lack of Vitamin C in the diet can lead to immuno nutrient deficiency.
- Calcium: Calcium is essential to the bone health of the body. Teeth, bones, nails, and hair needs calcium to be healthy and well-maintained.
Health Benefits of Sweet Potato Sushi Rolls
As listed above, a sweet potato sushi roll contains many vitamins and minerals, so its also ripe with health benefits, such as:
- Low-Fat Content: The sweet potato sushi roll contains low-fat content. With every serving of the sushi roll, there is approximately 0.01g of fat. It’s a pretty low amount compared to other variations such as fatty tuna rolls and salmon rolls.
- Healthy Eyesight: Sweet potato, the main ingredient for this sushi dish, contains a good amount of Vitamin A. One of Vitamin A’s most recognized health benefits is maintaining and improving nerves. The ingestion of Vitamin A leads to better eyesight due to the better health of the optic nerve.
- Better Nerve Health: Better nerve health does not only stop at the optic nerve. Due to Vitamin B6, copper, and Vitamin A, eating sweet potato sushi can be an excellent way to better your nerve health.
- Production of the Antibodies: The production of antibodies is improved by Vitamin C., Vitamin B6, and selenium. These vitamins and minerals are essential components of improving and regulating the body’s immune system.
A sweet potato sushi roll is an excellent substitute for more fatty sushi, especially if you are on a calorie deficit diet. If vegan or vegetarian, this sushi roll is a great alternative.
Along with many health benefits, the list of sweet potato sushi roll calories and nutritional facts also provides a clear look at the various vitamin and minerals you can get from the dish.
Hiroshi Nakamura, a Tokyo-born sushi chef turned US-based writer and critic, is the voice behind ichisushi.com, blending traditional sushi wisdom with modern insights.