What is a spicy tuna roll?
A spicy tuna roll is a type of sushi dish that consists of raw tuna, mayonnaise, hot sauce, and sometimes other ingredients, such as cucumber, avocado, or scallions, wrapped in seaweed and rice. It is one of the most popular and widely available sushi rolls in the United States and around the world.
Sushi is a traditional Japanese dish that features cooked or raw seafood, vegetables, and rice seasoned with vinegar. Sushi can be served in different forms, such as rolls, sashimi (sliced raw fish), or nigiri (rice topped with fish or other toppings).
How many calories are in a spicy tuna roll?
The number of calories in a spicy tuna roll can vary depending on the ingredients, the size, and the preparation method. However, according to some sources , a typical spicy tuna roll contains about 175 calories per 100 grams, or about 290 calories per roll (6–8 pieces).
The main sources of calories in a spicy tuna roll are:
- Rice: Rice is the staple ingredient of sushi rolls. It provides carbohydrates, which are the main source of energy for the body. However, rice also contains starch, which can raise blood sugar levels and contribute to weight gain. A 100-gram serving of sushi rice contains about 119 calories.
- Tuna: Tuna is the main protein source of spicy tuna rolls. It provides high-quality protein, which is essential for muscle growth and repair. It also provides omega-3 fatty acids, which are beneficial for heart health and brain function. However, tuna also contains mercury, which can be harmful if consumed in excess. A 100-gram serving of raw tuna contains about 93 calories.
- Mayonnaise: Mayonnaise is the main fat source of spicy tuna rolls. It adds creaminess and flavor to the dish. However, mayonnaise also contains saturated fat and cholesterol, which can raise blood cholesterol levels and increase the risk of heart disease. A tablespoon (15 grams) of mayonnaise contains about 94 calories.
- Hot sauce: Hot sauce is the main spice source of spicy tuna rolls. It adds heat and pizzazz to the dish. Hot sauce also contains capsaicin, which is a compound that can boost metabolism and suppress appetite. However, hot sauce also contains sodium, which can raise blood pressure and cause fluid retention. A teaspoon (5 grams) of hot sauce contains about 2 calories.
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How to enjoy spicy tuna rolls without overeating calories?
Spicy tuna rolls can be a delicious and nutritious sushi dish if consumed in moderation and with some adjustments. Here are some tips to enjoy spicy tuna rolls without overeating calories:
- Choose brown rice instead of white rice: Brown rice is a whole grain that contains more fiber, vitamins, minerals, and antioxidants than white rice. Fiber can help you feel fuller for longer and prevent overeating. A 100-gram serving of brown rice contains about 111 calories.
- Use light mayonnaise instead of regular mayonnaise: Light mayonnaise is made with less oil and more water than regular mayonnaise. It has less fat and calories but still provides creaminess and flavor. A tablespoon (15 grams) of light mayonnaise contains about 35 calories.
- Add more vegetables instead of more rice or tuna: Vegetables are low in calories but high in water, fiber, vitamins, minerals, and antioxidants. They can add bulk and variety to your spicy tuna roll without adding too many calories. Some vegetables that go well with spicy tuna rolls are cucumber, avocado, carrot, lettuce, or sprouts.
- Limit your portion size and frequency: Spicy tuna rolls can be high in calories if you eat too many or too often. A reasonable portion size for sushi rolls is one to two rolls (6–16 pieces) per meal. A reasonable frequency for sushi consumption is once or twice a week.
Conclusion
Spicy tuna rolls are a type of sushi dish that consists of raw tuna, mayonnaise, hot sauce, and sometimes other ingredients wrapped in seaweed and rice. They are one of the most popular and widely available sushi rolls in the United States and around the world.
Spicy tuna rolls contain about 175 calories per 100 grams or about 290 calories per roll (6–8 pieces). The main sources of calories are rice, tuna, mayonnaise, and hot sauce.
Spicy tuna rolls can be a delicious and nutritious sushi dish if consumed in moderation and with some adjustments. Some tips to enjoy spicy tuna rolls without overeating calories are to choose brown rice instead of white rice, use light mayonnaise instead of regular mayonnaise, add more vegetables instead of more rice or tuna, and limit your portion size and frequency.
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