Spicy Tuna Roll Nutrition info : Calories, Protein, and Health Benefits
Sushi fans love the spicy tuna roll for its bold taste. But have you checked its nutritional value? This dish is not just tasty; it’s also a healthy choice with the right mix of nutrients. Let’s look into the spicy tuna roll’s nutrition and its health perks.
Each spicy tuna roll has about 290 calories, which is less than some other sushi. The main ingredient, fresh tuna, is packed with lean protein, about 13 grams per roll. Tuna also has lots of omega-3 fatty acids, which are good for your heart.
Table of Contents
Understanding Spicy Tuna Roll Nutrition Basics
Spicy tuna rolls are a favorite sushi dish. They mix flavors and textures in a great way. The rolls use raw, sashimi-grade tuna mixed with spicy sauce like sriracha or chili oil. This mix is then wrapped in sushi rice and nori seaweed.
Traditional Ingredients and Preparation
The basic spicy tuna roll recipe is simple. It needs sashimi-grade tuna, spicy sauce, sesame seeds, scallions, and Japanese mayonnaise. Sushi chefs carefully put everything together to balance flavors and textures.
Serving Size and Portions
A standard spicy tuna roll serving has six pieces. But, the nutrition can change with portion size. Bigger servings or “deluxe” versions have more ingredients, which means more calories and nutrients.
Popular Variations
- Spicy salmon sushi: Substituting salmon for tuna can create a delectable alternative.
- Spicy yellowtail sushi: Using yellowtail, a type of tuna-like fish, can offer a slightly different flavor profile.
- Wallet-friendly spicy tuna: Using canned tuna instead of fresh can make the dish more budget-friendly.
- Spicy cooked shrimp sushi: Replacing the tuna with cooked shrimp can provide a unique twist on the classic spicy roll.
Spicy tuna rolls are a favorite sushi dish. They offer a great mix of flavors and nutrition, no matter the ingredients or how they’re made.
Complete Nutritional Breakdown
Spicy tuna rolls offer a balanced mix of nutrients. Each piece has about 50-201 calories, depending on how it’s made. They have 2.85g of total fat, 0.551g of saturated fat, and 5mg of cholesterol.
These rolls are high in protein, with about 23g per serving. This is good for muscle growth and health. They also have some dietary fiber, sugars, vitamin D, calcium, and iron.
Compared to other sushi, spicy tuna rolls have fewer calories but still offer healthy fats. But, raw tuna can have bacteria, so it’s best to eat these rolls within a day for safety and freshness.
A spicy tuna roll is about 13% fat, 65% carbs, and 22% protein. This mix makes it a good choice for many diets.
| Nutrient | Amount per Piece |
|---|---|
| Calories | 50-201 calories |
| Total Fat | 2.85g |
| Saturated Fat | 0.551g |
| Cholesterol | 5mg |
| Sodium | 121mg |
| Protein | 23g |
Overall, spicy tuna rolls are a balanced and nutritious choice. They have a good mix of nutrients for a healthy diet.
Protein Content and Amino Acid Profile
Spicy tuna rolls are a nutritional delight. They offer about 23 grams of high-quality protein per serving. This protein comes mainly from the tuna, which is packed with essential amino acids.
Essential Amino Acids in Tuna
Tuna is full of nine essential amino acids your body can’t make. These include leucine, isoleucine, valine, lysine, methionine, phenylalanine, tryptophan, threonine, and histidine. This makes tuna’s protein very easy for your body to use.
Protein Quality and Absorption
The protein in healthy sushi options like spicy tuna rolls is top-notch. It has all the essential amino acids in the right amounts. This means your body can use it well, helping with muscle growth and health.
Daily Protein Requirements
A spicy tuna roll can help a lot with your daily protein needs. Women need 46 grams, and men need 56 grams. Adding a spicy tuna roll to your diet can help meet these needs, supporting your health.
| Nutrient | Amount per Serving |
|---|---|
| Protein | 15.01 grams |
| Total Fat | 8.00 grams |
| Carbohydrates | 74 grams |
| Sodium | 910.20 milligrams |
| Cholesterol | 14.76 milligrams |
“Sashimi-grade tuna may be hard to find in regular stores. But, a local Asian market like H Mart, with 89 US locations, 2 UK stores, and 13 Canadian stores, is a great place to start looking.”
Caloric Content and Macronutrient Distribution
The calories in a spicy tuna roll can change a lot. A single roll can have anywhere from 50 to 201 calories. This depends on the ingredients and how it’s made. On average, it has about 13% fat, 65% carbs, and 22% protein.
Spicy tuna rolls are a good choice because they’re balanced. They have less fat than rolls with avocado or cream cheese. The carbs come from the rice, and the protein is from the tuna and fillings.
The calories and nutrients can change based on the roll’s size, ingredient quality, and toppings. When you order spicy tuna rolls or other low-calorie sushi rolls, watch your portion sizes. Also, check the nutrition info they provide.
| Macronutrient | Percentage |
|---|---|
| Fat | 13% |
| Carbohydrates | 65% |
| Protein | 22% |
Knowing the calories and nutrients in spicy tuna rolls helps you make better choices. This is true if you’re watching your weight, focusing on health, or just want a tasty, healthy sushi option.
Spicy Tuna Roll Health Benefits
Spicy tuna rolls are not just tasty; they’re also good for you. They’re packed with omega-3 fatty acids. These fats are great for your heart and help fight inflammation.
Omega-3 Fatty Acids
Tuna, the main ingredient, is full of omega-3s. Eating these fats can lower your blood pressure and improve your cholesterol. Adding spicy tuna rolls to your meals boosts your omega-3 intake.
Cardiovascular Benefits
Spicy tuna rolls are good for your heart. The omega-3s in them fight inflammation, which is bad for your heart. The protein in these rolls also helps keep your blood pressure in check.
Muscle Development Support
These rolls are also great for building muscle. Tuna has all the amino acids your body needs. Eating them after working out helps your muscles recover and grow.
Spicy tuna rolls are a healthy and tasty choice. They add flavor to your meals and give you important nutrients. They’re a great way to support your health while enjoying delicious food.
Micronutrients and Vitamins
Spicy tuna rolls are not just tasty, but also packed with important nutrients. The main ingredients, tuna and nori (seaweed), are key to their nutritional value.
Tuna is a nutrient powerhouse. A can of albacore tuna in water has 29 grams of protein. It also has Vitamin D, B2 (riboflavin), B3 (niacin), B6, and B12. Plus, it’s full of iron, magnesium, phosphorus, potassium, and selenium.
The nori wrapper adds its own nutrients. Nori is rich in iodine, important for a healthy thyroid.
The tuna and nori together offer a wide range of nutrients. These nutrients are crucial for health, supporting the immune system, energy, and bone strength. Adding spicy tuna rolls to your diet can be a tasty way to get these nutrients.
| Nutrient | Contribution in Spicy Tuna Rolls |
|---|---|
| Vitamin D | Up to 15% of the Daily Value in a 5-ounce can of tuna |
| Vitamin B12 | More than 2 micrograms per can of tuna, meeting the recommended daily amount for adults |
| Iron | Crucial for pregnant women and children, readily available in tuna |
| Iodine | Provided by the nori wrapper, essential for thyroid function |
Knowing the nutritional benefits of spicy tuna rolls helps you make better choices. You can add them to a healthy sushi nutrition plan. Enjoy the sushi nutrition facts these rolls provide.
Considerations for Special Diets
Spicy tuna rolls are great for special diets because they use tuna and veggies. These ingredients fit many diets, like low-carb, keto, or weight loss. They offer a tasty and healthy meal option.
Low-Carb and Keto Compatibility
For low-carb or keto diets, regular sushi rolls with white rice aren’t ideal. But, there are better choices. Sashimi, with just raw fish, or naruto rolls (made with cucumber) are good alternatives. They’re low in carbs but still tasty.
Weight Loss and Fitness Goals
Spicy tuna rolls are perfect for weight loss or fitness goals. They have fewer calories than fried or saucy sushi. Plus, they’re rich in tuna protein. This keeps you full and helps you stay on track with your diet.
| Sushi Dish | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| Spicy Tuna Roll | 188 | 27 | 3 | 7 |
| Tempura Roll | 290 | 8 | 35 | 15 |
The table clearly shows spicy tuna rolls are better for dieting. They have fewer calories and more protein than tempura rolls. This makes them a smart choice for those looking for sushi diet tips and low-calorie sushi rolls.
Potential Health Concerns and Safety
Spicy tuna rolls have many health benefits. But, there are some things to think about. Raw fish in sushi can cause foodborne illnesses if not handled right. This includes Salmonella, Vibrio, and Listeria, which can make you very sick.
Tuna in sushi might have mercury, which is bad for some people. Pregnant women, young kids, and those with health issues should eat less tuna. It’s key to not overdo it with tuna-based sushi.
The spicy sauce in spicy tuna rolls can add calories and sodium. This might be a problem for those watching their weight or managing health issues. It’s good to keep an eye on how much you eat and what’s in it.
Choosing a good sushi place is important for safety. They should follow strict food safety rules. Also, check the sushi’s look, smell, and feel to make sure it’s good.
“Foodborne illnesses from raw fish in sushi can lead to severe symptoms, hospitalization, and even life-threatening complications. It’s crucial to choose sushi from reputable establishments and be mindful of portion sizes and ingredient choices.”
Knowing about health risks lets sushi fans enjoy spicy tuna rolls safely. It’s all about making smart choices for a healthy diet.
Making Healthier Spicy Tuna Roll Choices
Enjoying a spicy tuna roll can be healthier with a few simple swaps. These changes boost the nutritional value of your sushi. They help you keep a balanced healthy sushi options diet.
Ordering Tips
Ask for brown rice instead of white rice. Brown rice adds fiber, making you feel full and supporting digestion. Also, ask for less or no spicy sauce. It’s high in calories and sodium.
Healthier Alternatives
For fewer carbs, try cucumber-wrapped rolls or sashimi. These options are low in carbs but still delicious. Adding edamame or a salad increases your veggie and fiber intake.
Be careful with portion sizes. It’s easy to eat too much of tasty sushi. Use less soy sauce and let the natural flavors shine.
| Healthier Sushi Swap | Benefit |
|---|---|
| Brown Rice | Increased fiber and nutrients |
| Less Spicy Sauce | Reduced calorie and sodium intake |
| Cucumber-Wrapped Rolls | Lower-carb alternative |
| Edamame or Salad Side | Added fiber and vitamins |
These small changes let you enjoy spicy tuna rolls while staying healthy. Remember, balance and moderation are key in a healthy sushi options and sushi diet tips lifestyle.
Conclusion
Spicy tuna rolls can be a healthy choice if eaten in moderation. They have protein, healthy fats, and carbs. They also have vitamins and minerals.
But, it’s important to know the risks of raw fish and mercury. Making smart choices can help you enjoy spicy tuna rolls. Look for places that use fresh ingredients and offer healthier options.
Enjoying spicy tuna rolls is all about balance. Knowing the good and bad can help you make better choices. This way, you can enjoy sushi while staying healthy.
FAQ
What is the nutritional information for a spicy tuna roll?
A spicy tuna roll has about 50-201 calories per piece. It’s a good mix of nutrients, including healthy fats from tuna. These fats are good for your heart and help reduce inflammation.
What are the traditional ingredients in a spicy tuna roll?
A spicy tuna roll includes raw tuna, sushi rice, scallions, and nori. You might also find cucumber or avocado in some versions.
How much protein is in a spicy tuna roll?
A spicy tuna roll has around 23g of protein. This is a lot of high-quality protein, full of essential amino acids.
What is the caloric and macronutrient distribution of a spicy tuna roll?
A spicy tuna roll has about 13% fat, 65% carbs, and 22% protein. It’s a pretty balanced sushi option.
What are the health benefits of consuming a spicy tuna roll?
Spicy tuna rolls are full of omega-3 fatty acids, which are good for your heart and reduce inflammation. They also have a lot of protein, which helps with muscle growth and maintenance. Plus, they can help with weight management because of their balanced nutrients.
What micronutrients and vitamins are found in a spicy tuna roll?
Tuna is packed with Vitamin D, B2, B3, B6, B12, iron, magnesium, phosphorus, potassium, and selenium. Nori adds iodine to the mix.
How can spicy tuna rolls be incorporated into special diets?
Spicy tuna rolls are great for those trying to lose weight or get fit because they’re high in protein and low in calories. For low-carb or keto diets, sashimi or naruto rolls might be better choices.
What are the potential health concerns with consuming spicy tuna rolls?
Eating raw fish can lead to foodborne illnesses if not prepared right. Tuna also has mercury, so eat it in moderation. The spicy sauce adds extra calories and sodium.
How can I make healthier choices when ordering spicy tuna rolls?
To eat healthier, choose brown rice over white rice. Ask for less or no spicy sauce. Try cucumber-wrapped rolls or sashimi instead. Pair your roll with edamame or a side salad for extra nutrition.