How many calories are in the inside out tuna avocado? A nutritional guide

November 26, 2025 •

3 min read

The calorie count for a tuna avocado roll can vary significantly, ranging from approximately 290 to over 400 calories per standard roll, depending heavily on its preparation. The primary components influencing the final count are the quantity of sushi rice, the type of tuna used, and any added sauces, directly answering how many calories are in the inside out tuna avocado.

Quick Summary

The calorie content of an inside-out tuna avocado roll depends on ingredients and preparation, with standard versions around 290-350 calories and spicy versions with mayo exceeding 400. The primary drivers are sushi rice, avocado fat, and rich sauces.

Key Points

Variable Calorie Count: A standard 6-8 piece inside-out tuna avocado roll typically contains 290 to 400+ calories, with the range dependent on ingredients and preparation.
Rice is a Major Contributor: The bulk of the roll's calories comes from the seasoned sushi rice, particularly since inside-out rolls use more rice on the exterior.
Sauces Add Calories: Spicy mayonnaise is a common culprit for increasing calories significantly due to its fat content, adding 60-100 calories or more per roll.
Avocado Adds Healthy Fats: The fat content in the roll is partly from avocado, which contributes healthy monounsaturated fats but also increases the calorie count.
Control Calories with Homemade Rolls: Making your own rolls allows for portion control and healthier substitutions, such as using less rice or swapping mayo for Greek yogurt.
Protein from Tuna: Tuna is a lean protein source that adds nutritional value without adding excessive calories compared to fatty sauces.

Understanding the Calorie Breakdown

Determining the precise calorie count for an inside-out tuna avocado roll can be complex due to variations in ingredients, preparation, and serving size. A typical 6- to 8-piece roll from a restaurant can contain anywhere from 290 to over 400 calories. The main components influencing this range are the sushi rice, the avocado, and any added condiments like spicy mayonnaise.

The Core Components: Rice, Tuna, and Avocado

The bulk of the calories in any sushi roll comes from the rice. Unlike regular steamed rice, sushi rice is seasoned with a mixture of rice vinegar, sugar, and salt, which increases its caloric density. The "inside-out" style of roll, known as uramaki, often features a thicker layer of rice on the exterior, potentially contributing more carbohydrates and calories than a traditional roll.

Sushi Rice: A single piece of sushi can have 15-20 calories from rice alone, meaning a full 8-piece roll can get 120-160 calories from the rice base.
Tuna: A lean, protein-rich ingredient, tuna is a relatively low-calorie element. Sashimi-grade tuna is a lean source of protein, typically contributing about 80-100 calories per roll.
Avocado: The healthy fats in avocado are calorie-dense. A standard roll often uses around 50-80 calories worth of avocado, but this can vary. Avocado provides monounsaturated fats, which are beneficial for heart health.

The Impact of Added Ingredients: Spicy Mayo and Sauces

While the core ingredients form the base, extra condiments are where calories can quickly multiply. Spicy tuna rolls, for example, often use a mayo-based sauce to create the heat and creamy texture, adding a significant amount of fat and calories.

Consider this list of high-calorie additions and their impact:

Spicy Mayonnaise: A generous drizzle can add 60-100 calories or more per roll.
Eel Sauce (Unagi Sauce): This sweet, thick sauce is loaded with sugar and can contribute 30-50 calories per roll.
Cream Cheese: Found in rolls like the Philadelphia roll, cream cheese can add 100-150 calories per roll.
Tempura Flakes or Fried Fillings: Deep-fried elements dramatically increase the calorie count, with tempura batter adding over 100 calories per roll.

For those watching their caloric intake, opting for a non-spicy version of the inside-out tuna avocado roll is a simple way to save a considerable number of calories. Similarly, skipping additional sauces or requesting them on the side allows for better control over the total nutritional value.

Tuna Avocado Roll Calorie Comparison


Feature	Classic Inside-Out Tuna Avocado Roll	Spicy Inside-Out Tuna Avocado Roll
Calories (approx.)	290-350 calories (per 6-8 pieces)	350-420 calories or more (per 6-8 pieces)
Key Ingredients	Sushi rice, tuna, avocado, nori, sesame seeds	Sushi rice, spicy tuna mixture (with mayo/sriracha), avocado, nori, sesame seeds
Fat Content	Moderate (mostly from avocado)	High (due to mayo-based spicy sauce)
Protein Content	Moderate (from tuna)	Moderate (tuna + added sauce)
Flavor Profile	Fresh, clean, savory, with a buttery avocado finish	Creamy, spicy, and savory

Making a Healthier Inside-Out Roll at Home

Creating your own tuna avocado rolls is a fantastic way to control ingredients and calories precisely. You can use less rice, opt for canned tuna mixed with a small amount of Greek yogurt instead of mayo, and skip the added sauces. By focusing on fresh, high-quality ingredients, you can maximize nutritional benefits and reduce the calorie count. For those interested in a low-carb alternative, consider using ingredients like cauliflower rice or cucumber instead of sushi rice. A great recipe for a simplified tuna and avocado roll can be found on Allrecipes, offering a spicy, inside-out version for home cooks.

Conclusion

The number of calories in an inside-out tuna avocado roll is not a fixed figure but a range influenced by its components and preparation. While a standard roll is a reasonably nutritious choice, the addition of spicy mayo or other sauces significantly increases its caloric load. By being mindful of these factors and considering healthier, homemade alternatives, you can enjoy this popular sushi roll as part of a balanced diet. Whether dining out or preparing it yourself, understanding the nutritional breakdown allows you to make an informed decision that aligns with your health and wellness goals.

Frequently Asked Questions

A single piece of a standard inside-out tuna avocado roll is typically around 36 to 50 calories, based on a full 6-8 piece roll ranging from 290 to 400 calories.

Yes, spicy mayonnaise can add a substantial number of calories. A single roll with spicy mayo can be 60-100 calories higher than a plain version, depending on how much is used.

The calories are often similar. A basic California roll typically falls in the 250-350 calorie range, comparable to a non-spicy tuna avocado roll, but both are affected by additions like sauces.

Yes, a homemade roll is often lower in calories because you have complete control over the portion size of ingredients like rice and avocado and can use healthier alternatives for sauces.

For a standard roll, the macronutrient breakdown is typically high in carbohydrates from the rice, moderate in fat from the avocado and any sauces, and moderate in protein from the tuna.

Yes, it can be a healthy choice, especially if you opt for a non-spicy version and are mindful of portion sizes. It offers lean protein and healthy fats. Just avoid excessive sugary or mayo-based sauces.

You can reduce calories by using less rice, making it a regular roll (maki) instead of inside-out (uramaki), swapping spicy mayo for a lighter alternative like wasabi, and adding more low-calorie vegetables.