Delicious And Nutritious: Tuna-Filled Sushi Rolls Vary In Calories

Sushi rolls have become a popular choice for lunch and dinner meals all around the world. From classic options like California and tempura rolls to more complex creations like spider and dragon rolls, the possibilities are endless when it comes to sushi varieties. One of the most loved ingredients in sushi is tuna, a type of fish that is known for its flavor and health benefits. However, tuna can also contain a high number of calories that can add up quickly, especially when consumed in large quantities.

For people who are concerned about their calorie intake but still want to enjoy sushi, choosing tuna rolls with a healthy filling is a great option. Adding vegetables like cucumbers, carrots, and avocado to the sushi rice and tuna filling can help balance out the calorie count and also provide essential nutrients. Using brown rice instead of white rice can also reduce the calorie content of the sushi rolls. Tuna rolls with a seaweed wrap can provide a good source of iodine, an important mineral for thyroid health.

It is important to remember that the calorie count for sushi rolls with tuna filling can vary depending on the ingredients used and the size of the rolls. Choosing a reputable restaurant that provides nutritional information may be the best option for people who are mindful of their calorie intake.

tuna calories

Low Calorie Sushi Rolls

Sushi rolls are a popular item on the menu of many Japanese restaurants. However, traditional sushi rolls can be high in calories due to the amount of rice used in the dish. To create a low-calorie sushi roll, it is important to reduce the amount of rice and choose lean protein options such as tuna.

Tuna is a delicious and nutritious fish that is low in calories. A 3-ounce serving of tuna contains about 100 calories. In contrast, a typical sushi roll can have upwards of 300-500 calories, depending on the ingredients. By using tuna as the central protein in a sushi roll, you can significantly reduce the calorie count of the dish.

tuna calories

To make a low-calorie sushi roll with tuna, start by opting for brown rice instead of white rice to increase the fiber content and reduce the number of calories. Next, thinly slice the tuna and layer it on top of the rice, along with sliced avocado or cucumber for added texture and flavor. Roll the sushi tight using a bamboo mat, cut into bite-sized pieces, and serve with a side of low-sodium soy sauce for dipping.

By making simple swaps and choosing lean proteins like tuna, you can enjoy delicious sushi rolls without the added calories.


Tuna-filled typically refers to foods or dishes that are filled with tuna, which is a rich source of protein, omega-3 fatty acids, and other nutrients. However, one should be mindful of the calories in tuna as excessive consumption may lead to weight gain.

Canned tuna is a popular choice as it is convenient, affordable, and has a long shelf life. As a general rule, a 3-ounce serving of canned tuna in water contains approximately 73 calories, while the same serving size of canned tuna in oil contains approximately 168-190 calories depending on the oil used. The calories in tuna salad may vary widely, depending on the other ingredients added to it. Tuna salads that are made with mayonnaise, sour cream, or other high-calorie dressings can quickly add up to well over 500 calories per serving.

When it comes to tuna-filled dishes, it is best to opt for healthy preparations such as grilled or baked tuna, which are lower in calories than fried options. Also, adding vegetables, whole grains, or salads to tuna dishes can help to reduce the overall calories while boosting the nutritional content.

tuna calories

In conclusion, tuna-filled foods can be a nutritious and delicious addition to one’s diet. Still, it is crucial to pay attention to the calories in tuna and any additional ingredients added to the dish.

Delicious And Nutritious

Tuna is a delicious and nutritious seafood that is rich in essential nutrients and low in calories. A 100-gram serving of tuna contains only 132 calories, making it an ideal choice for those looking to maintain a healthy weight. It is also a great source of protein, with every 100-gram serving containing 29 grams of protein.

In addition to its low calorie and high protein content, tuna is also rich in omega-3 fatty acids, which are essential for maintaining heart and brain health. Omega-3 fatty acids can also help reduce inflammation in the body, which is important for fighting off chronic diseases such as arthritis and cancer.

Tuna is also a good source of vitamins and minerals, including vitamin D, vitamin B12, and selenium. Vitamin D is important for maintaining healthy bones, while vitamin B12 is essential for healthy red blood cells. Selenium is an antioxidant that helps protect the body from cell damage.

Overall, tuna is a nutritious and delicious seafood that can be incorporated into a healthy and balanced diet. Its low calorie and high protein content, combined with its rich nutrient profile, make it an ideal choice for those looking to maintain their health and wellbeing.

Vary In Calories

The calorie content in tuna can vary based on different factors. Canned light tuna packed in water contains about 73 calories per 3-ounce serving, while canned white tuna packed in oil has roughly 100 calories per 3-ounce serving. Adding mayonnaise to your tuna salad can also increase the calorie count significantly. A 1-tablespoon serving of mayonnaise contains around 94 calories. Therefore, mixing your tuna with half a cup of mayonnaise (around 24 tablespoons) adds nearly 2,256 calories to the overall meal.

Additionally, the way you prepare your tuna can also impact its calorie count. If you fry or breaded the tuna, it can significantly increase the number of calories. One serving of breaded and fried tuna contains approximately 312 calories. Therefore, it’s crucial to be mindful of the various factors that can affect the calorie content of the tuna.

In conclusion, the calorie content in tuna can vary based on different factors such as packaging, added ingredients, and preparation methods. For those interested in incorporating more leafy greens into their diet, spinach recipes provide a great opportunity to do so, as spinach nutrition facts show its high nutrient density.

Healthy Protein Source

Tuna is a healthy and low-calorie protein source. A 3.5-ounce serving of tuna contains only 96 calories and an impressive 20 grams of protein. This makes it an excellent option for those who are watching their calorie intake but still want to consume a protein-packed meal.

In addition to being low in calories and high in protein, tuna is also a good source of omega-3 fatty acids. These essential fatty acids have been linked to numerous health benefits, including reduced inflammation and improved heart health.

When preparing tuna, it is important to avoid adding high-calorie ingredients like mayonnaise and stick to healthier options like herbs and spices. Grilling or baking tuna is a great way to make it even healthier, as it reduces the amount of added oils and fats compared to frying.

Overall, tuna is a fantastic healthy protein source that is easy to incorporate into a balanced diet. Its low-calorie count, high protein content, and omega-3 fatty acids make it a great choice for those who want to improve their overall health while still enjoying delicious, satisfying meals.

tuna calories

Easy To Make

When it comes to preparing a healthy meal, tuna is an excellent choice due to its high content of protein and low-fat amount. Tuna is an easy-to-make dish that can be cooked in various ways as per your liking. One of the easiest ways to prepare tuna is by tossing it in olive oil, sprinkling some salt and black pepper, and grilling it for a few minutes. This method will elevate the natural flavor of the tuna, and the added seasonings will add an extra bit of taste without adding any calories.

Another easy way to add tuna to your diet is by adding it to a salad alongside other greens and fresh vegetables. By doing so, you’ll be consuming a low-calorie meal while still getting your daily protein intake. A tuna salad is a perfect meal for those who want to maintain a healthy diet without compromising on the taste.

Overall, it is straightforward to make tuna dishes that are low in calories, and they are a great way to keep up with your daily nutritional intake. By incorporating tuna into your diet, you’ll be consuming a high-protein meal that is low in fat, making it an ideal option for those who want to consume a well-balanced meal.

Versatile Ingredients

Versatile ingredients are those that can be used in a variety of different dishes and preparations. Tuna is one such versatile ingredient that can be used in a number of ways in the kitchen. From salads to sandwiches to casseroles, tuna is a popular ingredient that provides both flavor and nutrition.

When it comes to calories, tuna is actually quite low in calories, which makes it a great choice for those looking to manage their weight. A three-ounce serving of tuna canned in water contains just 73 calories. Tuna can also be a good source of protein and omega-3 fatty acids, which are important for heart health.

tuna calories

One of the great things about tuna is that it can be used in so many different dishes. Tuna salad, for example, is a popular lunchtime option that can be made with a variety of different ingredients to suit different tastes. Tuna can also be used in sandwiches, wraps, and even in sushi rolls.

For those looking for a quick and easy dinner option, tuna casserole is a classic dish that is both filling and satisfying. Other options for using tuna in the kitchen include adding it to pasta dishes, using it as a pizza topping, or even making tuna melts.

Overall, tuna is a versatile ingredient that can be used in a number of ways in the kitchen. With its low calorie count and potential health benefits, it is a great option for those looking for a nutritious and delicious meal.

Great For Any Occasion

Tuna is a great source of protein and nutrients, making it a versatile and healthy food option for any occasion. One 3-ounce serving of canned tuna in water contains around 100 calories, making it a low-calorie option for those who are watching their weight. Tuna is also low in fat, with less than 1 gram of fat per serving, and is a good source of heart-healthy omega-3 fatty acids.

Tuna can be enjoyed in a variety of ways for any occasion. It can be added to salads or sandwiches for a quick and easy meal, or mixed with vegetables and herbs for a healthy and delicious snack. Tuna can also be used in pasta dishes or casseroles, providing a flavorful and filling addition to any meal.

For those looking for a lighter option, tuna can be enjoyed on its own or with a side of vegetables or fruit for a satisfying and nutritious meal. Whether you’re looking for a quick and easy snack or a hearty meal, tuna is a great choice for any occasion, providing a balanced and nutritious option that is not only delicious but also easy to prepare.

Additional Comments

In conclusion, tuna is an excellent source of protein and healthy nutrients that can be a valuable addition to any healthy diet. Although tuna calories are higher than some other seafood options, they are still lower than many other meat sources. Canned tuna is a more affordable option and a convenient way to incorporate this healthy protein into your diet. It is important to remember that the way you prepare your tuna can also impact its calorie content, so choose healthier cooking methods such as grilling or baking instead of frying. When consuming tuna, it is essential to be mindful of the amount you consume and balance it with other nutrient-dense foods to ensure a balanced diet. In moderation, tuna calories can contribute to a healthy, balanced diet and provide various health benefits.

Overall, tuna is an excellent source of protein and essential nutrients that offer several health benefits. While it is higher in calories compared to some other seafood options, it is still packed with heart-healthy omega-3 fatty acids and provides a low-fat source of protein. One serving of tuna can provide more than half of your daily protein requirement, making it an ideal food choice for athletes and active individuals. It also contains an excellent source of vitamin B12, which helps to maintain a healthy brain, nervous system, and red blood cells. The selenium found in tuna also helps to regulate thyroid function and supports a healthy immune system.

In conclusion, tuna calories should not be a significant concern when it comes to tuna consumption. Tuna is an excellent protein source, and the calories it provides can contribute to a healthy, active lifestyle. So, incorporating tuna into your diet can provide various health benefits without any worries about excess calories.

Leave a Comment