Avo Baby Rolls: The Classic Avocado Sushi Option
At Itsu, the primary avocado-only sushi product is the 'avo baby rolls'. These are simple, nutrient-rich rolls featuring creamy avocado and rice wrapped in seaweed (nori). As mentioned, a standard pack of avo baby rolls contains 346 kcal. The nutritional breakdown per pack is as follows:
- Energy: 346 kcal
- Fat: 3.3g
- of which Saturates: 0.7g
- Carbohydrates: 71.3g
- of which Sugars: 8.4g
- Protein: 6.2g
- Fibre: 3.3g
- Salt: 1.4g
This makes them a relatively low-fat, but carbohydrate-heavy option, with the healthy fats coming from the avocado. The nori seaweed also provides a good source of vitamin B.
Comparing Different Itsu Avocado Sushi Options
It's important to remember that not all 'avocado sushi' at Itsu is the same. The calories and macros will vary significantly depending on other ingredients, such as fish, sauces, or additional fillings. Below is a comparison table of different avocado-containing sushi options from the Itsu menu.
| Itsu Sushi Product | Calories (kcal) | Key Avocado-Containing Ingredient(s) | Other Ingredients | Notes |
|---|---|---|---|---|
| Avo Baby Rolls | 346 | Avocado, Rice | Nori, Wasabi, Soy Sauce | Vegan-friendly, lower in protein. |
| Salmon & Avo Dragon Roll | 480 | Salmon, Avocado, Rice | Crispy shallots, spicy & teriyaki sauces | Higher calorie due to salmon and sauces. |
| Salmon & Avocado Rolls (6 pieces) | 282 | Salmon, Avocado, Rice | Nori | Note this is for 6 pieces, potentially a smaller portion than a box. |
| Veggie Sushi Collection | 586 | Avocado, other vegetables | Various rice and vegetable sushi rolls | Much larger portion size with a wider vegetable selection. |
The Nutritional Benefits Beyond Calories
While tracking calories is helpful, it's also worth noting the other nutritional benefits packed into Itsu's avocado sushi. The avocado itself is a powerful superfood.
- Healthy Fats: Avocado is a great source of monounsaturated fatty acids, which are beneficial for heart health and can help with the absorption of other nutrients.
- Vitamins and Antioxidants: It provides important vitamins like E and lutein, which are associated with improved skin and eye health.
- Fibre: The vegetable and seaweed components contribute dietary fibre, which is important for digestive health.
- Omega-3s: For products containing salmon, like the Salmon & Avo Dragon Roll, you get the added benefit of omega-3 fatty acids, crucial for brain function.
How Additions Can Affect Calorie Count
Your final meal's calorie count isn't just about the sushi. The sauces and condiments you add can significantly impact the total. Soy sauce, while relatively low in calories, can be high in sodium. Spicy mayo and other dipping sauces can add a surprising number of calories and fat. If you are calorie-conscious, use these additions sparingly.
A Note on Freshness and Food Quality
Itsu is known for its fresh ingredients and open-plan kitchens, though they do note that cross-contamination for allergens is a possibility due to the preparation environment. Their menu is transparent about nutritional information, which is a key factor in making informed food decisions. This transparency allows you to confidently choose between a lighter, vegetable-focused meal or a more filling, fish-based one. For more information, you can always check their official website. For instance, their FAQ page offers details on ingredients and allergens.(https://www.itsu.com/faq/)
Conclusion: Making the Right Choice
To summarize, the calorie count for Itsu avocado sushi depends entirely on the specific product. For a simple, vegetarian option, the Avo Baby Rolls contain 346 kcal per pack. However, larger collections or those including fish and sauces, like the Salmon & Avo Dragon Roll, have significantly more calories. By understanding the nutritional information of each product, you can make a choice that best suits your dietary goals, whether you are looking for a light lunch or a more substantial meal. The addition of healthy fats from avocado and omega-3s from salmon makes many of these options a nutritious choice when consumed in moderation.
