How many calories are in an avocado sushi hand roll?

December 6, 2025 •

3 min read

On average, a standard avocado sushi hand roll (temaki) contains between 150 and 182 calories, although this can vary significantly based on preparation and portion size. This nutrient-dense, plant-based option is a popular choice for health-conscious diners.

Quick Summary

The calorie count of a standard avocado sushi hand roll falls within a moderate range. Key factors affecting the total include the amount of sushi rice, added sauces, and specific serving sizes. This article details the nutritional breakdown and how to manage intake effectively.

Key Points

Average Calorie Count: A single avocado hand roll typically contains between 150 and 182 calories.
Rice is the Main Contributor: Most calories come from the sushi rice, which is seasoned with sugar and vinegar.
Healthy Fats from Avocado: Avocado provides heart-healthy monounsaturated fats and essential vitamins, contributing to a feeling of fullness.
Watch for Add-ons: Creamy sauces like spicy mayo and fried elements like tempura will significantly increase the hand roll's calorie count.
Vegetarian and Nutrient-Dense: This hand roll is a vegetarian-friendly option packed with fiber, vitamins, and minerals from the avocado and nori.
Opt for Modifications: Requesting less rice or choosing brown rice can help reduce overall calories and increase fiber content.

Decoding the Calories in an Avocado Hand Roll

Understanding the calorie count in an avocado sushi hand roll (or temaki) is more nuanced than a single number, as several elements contribute to the final total. A typical hand roll is composed of sushi rice, fresh avocado, and a sheet of nori seaweed. The primary source of calories comes from the sushi rice, which contains added sugar and vinegar for flavor and texture, followed by the healthy fats in the avocado. On average, you can expect a single hand roll to range from 150 to 182 calories. However, this can fluctuate depending on whether it includes other ingredients, like extra vegetables or sauces, or if brown rice is used instead of white.

Core Components and Their Calorie Contributions

Sushi Rice: This is the most significant contributor to the total calorie count. A serving can contain 140 calories and 30 grams of carbs, and some restaurant versions can have even more. The added sugar during preparation also increases the total energy. Opting for less rice or brown rice can help reduce this component.
Avocado: The star ingredient adds healthy monounsaturated fats, fiber, and various vitamins and minerals, such as potassium and vitamin K. While calorie-dense, these fats are beneficial for heart health and can help promote feelings of fullness. A standard portion in a hand roll is often around 50 calories.
Nori (Seaweed): The dried seaweed wrapper is a minimal calorie contributor but is packed with iodine and other vitamins. It provides a savory flavor and essential structure to the roll.
Additions and Sauces: Extra sauces, especially creamy ones like spicy mayo, or sugary teriyaki, will significantly increase the calorie count. For example, spicy sauce can add 50–70 calories, while tempura flakes can add around 60 calories.

Comparison Table: Avocado Hand Roll vs. Other Sushi Options


Sushi Roll Type	Typical Ingredients	Estimated Calories (Per Roll)	Key Calorie Factors
Avocado Hand Roll	Avocado, sushi rice, nori	150–182 kcal	Rice and healthy fats from avocado
Salmon & Avocado Roll	Salmon, avocado, rice, nori	300–400 kcal (6-8 pieces)	Higher protein and fat from salmon, larger size
Cucumber & Avocado Roll	Cucumber, avocado, rice, nori	148 kcal (per 100g)	Lower in fat and calories than pure avocado
Shrimp Tempura Roll	Fried shrimp, rice, nori, sauce	~508 kcal (6-8 pieces)	Deep-fried tempura and creamy sauces
California Roll	Imitation crab, avocado, cucumber, rice	~167 kcal (per 100g)	Usually lighter than fried or creamy versions

Nutritional Benefits Beyond Calories

Even with its calorie density from healthy fats, the avocado hand roll offers substantial nutritional benefits:

Heart-Healthy Fats: The monounsaturated fats in avocado help lower LDL ('bad') cholesterol levels, supporting cardiovascular health.
Fiber for Digestion: Both the avocado and nori contain dietary fiber, which aids digestion, promotes gut health, and increases satiety.
Essential Vitamins and Minerals: Avocado is rich in potassium and vitamins E and K. Nori provides iodine, vitamins A, C, and E, and antioxidants.
Plant-Based Protein: While not a primary source, a hand roll does offer a small amount of plant-based protein, and this can be boosted by adding edamame on the side.

Tips for a Healthier Avocado Hand Roll

Request less rice: Asking for less sushi rice is a simple way to significantly reduce the carbohydrate and calorie content of your hand roll.
Go brown: If available, swap the standard white sushi rice for brown rice. This provides more fiber and nutrients, keeping you full longer.
Mind your sauces: Enjoy soy sauce sparingly or opt for a low-sodium version. Avoid creamy, high-calorie sauces like spicy mayonnaise entirely.
Pair with sides: Complement your meal with nutritious, low-calorie sides like a seaweed salad or edamame to boost fiber and protein without excess calories.

Conclusion

For those seeking a nutritious and relatively low-calorie meal, an avocado sushi hand roll is an excellent choice. By being mindful of the portion size and potential high-calorie additions, you can enjoy this delicious, plant-based option while staying on track with your health goals. The combination of heart-healthy fats from avocado, fiber from nori, and satisfying carbohydrates from the rice makes it a balanced and fulfilling meal. While calorie counts can vary, a simple temaki is a far healthier option than many other restaurant choices. Choosing wisely and making small modifications, like asking for less rice, allows you to enjoy sushi without compromise.

Optional outbound link: For further reading on healthy eating habits, consult the guidelines from the National Institutes of Health.

Frequently Asked Questions

Yes, avocado hand rolls can be part of a healthy weight loss plan. They contain healthy fats and fiber that promote satiety, helping to manage portion sizes and prevent overeating. For the best results, choose a simple version without high-calorie sauces and consider requesting less rice.

The calorie count per piece in a standard maki-style roll is generally lower than a hand roll, but a full six-piece roll will have more. A six-piece roll can range from 180 to 321 calories, depending on the restaurant and amount of rice, while a single hand roll is usually 150-182 calories.

An avocado hand roll is often slightly lower in calories than a salmon and avocado hand roll. While salmon adds omega-3 fatty acids and protein, the overall calorie count will be higher. A simple salmon and avocado roll can be in the 300-400 calorie range for 6-8 pieces.

Plain soy sauce adds minimal calories but is very high in sodium. While it won't add significant calories, excessive use can increase your overall sodium intake. Opt for a low-sodium version or use it sparingly.

Yes, an avocado hand roll is generally a much healthier choice. A Philadelphia roll contains cream cheese, which is high in saturated fat and adds significant, less nutritious calories. The avocado roll provides heart-healthy fats and more fiber.

A hand roll, or temaki, is a cone-shaped sushi roll meant to be eaten by hand. A maki roll is a cylindrical roll, typically cut into six or eight pieces. Both contain similar ingredients but differ in presentation and total size.

Yes, making it at home gives you complete control over ingredients. You can use less rice, choose brown rice, and avoid sugary seasoning. You can also add more fiber-rich vegetables like cucumber to make it even lighter.