How much protein is in one tuna avocado sushi roll? A comprehensive nutritional guide

November 5, 2025 •

4 min read

The protein content of a single tuna avocado sushi roll can vary significantly, ranging from approximately 13 to 25 grams depending on the portion size, ingredient ratios, and preparation method. A tuna avocado sushi roll offers a balanced mix of high-quality protein from lean tuna and healthy monounsaturated fats from creamy avocado.

Quick Summary

A tuna avocado sushi roll is a good source of protein, with the amount varying based on size and ingredients. It combines lean tuna protein with healthy fats from avocado and carbohydrates from rice for a balanced meal.

Key Points

Variable Protein Content: The protein in one tuna avocado roll typically ranges from 13 to 25 grams, influenced by serving size and ingredient proportions.
Tuna is the Main Source: High-quality, lean tuna is the primary and most significant source of protein in the roll.
Healthy Fats from Avocado: Avocado adds heart-healthy monounsaturated fats and fiber, which aid satiety and overall health.
Balanced Macronutrients: The roll offers a balanced mix of protein, healthy fats, and carbohydrates, making it a well-rounded meal.
Customization is Key: You can control the protein and nutritional content by making rolls at home or choosing sashimi for a protein boost.
Mindful of Additions: Be aware that additions like spicy mayo can increase fat and calorie content.

Understanding the Nutritional Profile of a Tuna Avocado Roll

A tuna avocado roll, a popular item on many sushi menus, is often chosen for its fresh flavor and perceived health benefits. While it's a relatively balanced meal, the precise nutritional content, especially the protein, is not uniform. The final number is influenced by several key factors, including the ratio of tuna to rice, the portion size, and any additional sauces or toppings. Understanding this breakdown can help you make more informed dietary choices.

The Primary Protein Source: Tuna

The protein in a tuna avocado roll comes primarily from the tuna itself. Tuna is a high-quality, complete protein, meaning it contains all nine essential amino acids necessary for the body to function correctly. A raw yellowfin tuna fillet contains about 24.4 grams of protein per 100 grams, making it a very efficient protein source.

However, the amount of tuna used in a single roll can differ dramatically. For a standard 6-to-8-piece roll, the tuna portion might be anywhere from 20 to 50 grams. This variation is a main reason for the difference in protein content between rolls from different restaurants or manufacturers. The type of tuna can also play a minor role, with leaner cuts having a slightly higher protein-to-fat ratio.

The Supporting Cast: Other Nutrients

While tuna is the protein star, the other ingredients contribute significantly to the overall nutrition:

Avocado: This ingredient adds healthy monounsaturated fats, which are beneficial for heart health. These fats also contribute to satiety, helping you feel fuller for longer. A standard avocado roll contains approximately 2.1 grams of protein from the avocado itself, plus healthy fats and fiber.
Sushi Rice: The white sushi rice is the main source of carbohydrates in the roll, providing energy. It contains a small amount of protein, though not enough to significantly impact the total. Using brown rice can increase the fiber content and provide a slightly more complex carbohydrate source.
Seaweed (Nori): The thin sheet of dried seaweed used to hold the roll together adds a negligible amount of protein and some minerals like iodine.
Sauces and Toppings: Be mindful of added sauces, like spicy mayo. While delicious, they can add extra calories and fat, which shifts the roll's nutritional balance.

Factors Influencing the Final Protein Count

Several variables can cause the protein content of a tuna avocado roll to differ:

Serving Size: Is the roll 6 pieces, 8 pieces, or more? Is it a hand roll or a cut roll? The larger the serving, the more tuna and rice, and thus more protein.
Tuna Portion: A restaurant that is generous with its tuna will produce a roll with a higher protein count than one that prioritizes rice or avocado.
Preparation Method: A homemade roll where you control the ingredient portions can be significantly higher in protein if you use more tuna. A roll with spicy tuna may have a different nutritional profile than one with plain tuna.

Comparison with Other Popular Sushi Rolls

To put the protein content of a tuna avocado roll into perspective, here's how it compares to some other common choices.


Sushi Roll Type	Typical Protein Range (per standard roll)	Primary Protein Source(s)	Key Nutritional Insight
Tuna Avocado Roll	13-25g	Tuna	Lean protein, healthy fats from avocado
Spicy Tuna Roll	~24-26g	Tuna	Often has similar protein but with added fat/calories from spicy mayo
Salmon & Avocado Roll	~13-22g	Salmon	Rich in heart-healthy omega-3 fatty acids
California Roll	~9g	Crab stick	Lower protein and often higher in carbs
Sashimi (6 pieces)	~20-25g	Fish	Excellent low-carb, high-protein option
Shrimp Tempura Roll	~20g	Shrimp	Protein comes from lean shrimp, but tempura batter adds fat and calories

Enhancing Protein in Your Sushi Meal

For those looking to maximize their protein intake, there are a few simple strategies:

Choose Sashimi: Opting for sashimi (just the fish, no rice) is a great way to get a pure, concentrated dose of protein.
Extra Sides: Order a side of edamame or a small miso soup. These are excellent, protein-rich additions that complement a sushi meal.
DIY Rolls: Making your own sushi at home gives you complete control over the tuna-to-rice ratio, allowing you to load up on extra protein.

Is a Tuna Avocado Roll Healthy?

Yes, a tuna avocado roll can be a very healthy choice, provided it is prepared with fresh ingredients and eaten in moderation. The combination of lean protein and healthy fats makes it a nutritionally sound option. The carbohydrates from the rice provide energy, while the avocado offers beneficial fats and fiber. However, be mindful of the sodium content, which can be high due to soy sauce and other seasonings. Also, as with any fish, consuming tuna in moderation is wise due to potential mercury exposure.

Conclusion: A Smart Dietary Choice

A tuna avocado sushi roll is more than just a tasty meal; it's a balanced nutritional package that combines lean protein and healthy fats. The amount of protein, while variable, is substantial enough to contribute meaningfully to your daily intake. By understanding the factors that influence its nutritional profile, you can enjoy this delicious food while staying on track with your dietary goals. For reliable nutrition data on specific foods, consider consulting Nutritionix.

Frequently Asked Questions

Yes, a tuna avocado sushi roll can be a healthy meal choice. It combines lean protein from tuna with healthy fats from avocado and carbohydrates from rice, creating a balanced nutritional profile.

To increase the protein in your sushi meal, you can order sides like edamame or miso soup. Another excellent option is to add sashimi (slices of raw fish without rice) to your order, as it's a pure source of lean protein.

While the type of tuna does have a small impact, the primary factor is the amount of tuna used. Leaner cuts of tuna generally have a slightly higher protein-to-fat ratio.

The fat content typically ranges from 5 to 7.8 grams per roll, primarily coming from the healthy monounsaturated fats in the avocado. This can increase with the addition of sauces like spicy mayo.

A plain tuna roll will generally have slightly less fat and calories and potentially more concentrated protein than a tuna avocado roll, which includes added healthy fats from the avocado.

Yes, a tuna avocado roll can be a great post-workout meal. The tuna provides high-quality protein for muscle repair, while the rice offers carbohydrates to replenish energy stores.

While tuna contains mercury, the amount is usually not a concern for most people when consumed in moderation. It is best to vary your fish intake and not over-rely on tuna as your sole protein source.