Is cucumber and avocado sushi good for you? A nutrition diet analysis

October 3, 2025 •

2 min read

Cucumber rolls have as few as 31 calories per piece, making them one of the lowest-calorie sushi options available. But is cucumber and avocado sushi good for you as a regular part of a nutrition diet, or are there hidden considerations?

Quick Summary

Cucumber and avocado sushi is a nutritious choice, offering healthy fats, fiber, and vitamins, with a lower calorie count than many other rolls. Its overall healthfulness is influenced by the type of rice and high-sodium sauces used.

Key Points

Low in calories: Cucumber and avocado rolls are one of the lowest-calorie sushi options, making them a great choice for weight management.
Rich in healthy fats: Avocado provides heart-healthy monounsaturated fats that can reduce inflammation and support overall cardiovascular health.
Good source of fiber: The fiber from avocado, cucumber, and seaweed (nori) aids in digestion and increases satiety.
Packed with nutrients: The roll contains essential vitamins (K, E, C, B vitamins) and minerals (potassium, iodine) from its wholesome ingredients.
Health depends on preparation: The nutritional value can be compromised by refined white rice, sugary additives, and high-sodium sauces, so mindful preparation is key.
Can be optimized: Choosing brown rice and using soy sauce sparingly can further improve the health benefits of this vegetarian sushi roll.

The Nutritional Power of Cucumber and Avocado

At its core, a cucumber and avocado sushi roll is a powerhouse of plant-based nutrition. The two primary ingredients offer distinct benefits that contribute to a healthy diet.

The Benefits of Cucumber

Cucumbers are excellent for hydration, being about 95% water. They are low in calories and contain small amounts of vitamins and antioxidants like beta carotene and flavonoids.

The Benefits of Avocado

Avocados are rich in heart-healthy monounsaturated fats and are an excellent source of dietary fiber, which aids digestion and promotes fullness. They also provide a variety of vitamins and minerals, including vitamin K, vitamin C, B vitamins, folate, and potassium. The fats in avocado also help the body absorb fat-soluble vitamins from other foods.

The Importance of Nori (Seaweed)

Nori, the seaweed wrapper, adds iodine for thyroid function, as well as fiber, protein, and minerals like iron.

The Role of Sushi Rice and Potential Pitfalls

While the main fillings are highly beneficial, the rest of the roll requires a more discerning eye.

Choosing Your Rice

Traditional sushi rice is white rice seasoned with sugar and salt, which can lead to blood sugar spikes. Opting for brown rice provides more fiber and nutrients.

The Problem with Sauces and Toppings

Many specialty sushi rolls contain high-calorie additions like creamy sauces and glazes that add significant fat and calories. Excessive soy sauce can also increase sodium intake. To maintain a healthy meal, use sauces sparingly or choose lighter options.

Comparison: Cucumber & Avocado Roll vs. Specialty Rolls


Feature	Cucumber & Avocado Roll	Fried Specialty Roll (e.g., Tempura)
Primary Fillings	Cucumber, avocado	Tempura-fried protein (e.g., shrimp), sauces
Calorie Count (per piece)	Low (approx. 31-46 calories)	High (Can exceed 50 calories per piece)
Healthy Fats	Primarily from avocado, monounsaturated	Added from deep-frying process, saturated
Fiber	Good source from avocado, cucumber, and nori	Typically lower due to fried ingredients and sauces
Sodium	Moderate (mainly from soy sauce)	High (due to sauces, fried components)
Processing	Minimally processed, fresh ingredients	Highly processed, fried, and sauced

Tips for a Healthier Cucumber and Avocado Sushi Experience

Choose Brown Rice: Request brown rice for more fiber and nutrients.
Be Mindful of Soy Sauce: Limit soy sauce or use a low-sodium version to reduce sodium intake.
Make it a Balanced Meal: Add edamame or seaweed salad to increase protein and vegetables.
Avoid Creamy Sauces: Skip spicy mayo and other creamy sauces.
DIY Sushi: Making sushi at home gives you control over ingredients for a healthier roll.

Conclusion: A Smart and Nutritious Choice

Is cucumber and avocado sushi good for you? Yes, it is a nutritious and satisfying option when prepared and consumed mindfully. The healthy fats from avocado and the hydrating cucumber offer significant benefits. While traditional white rice and high-sodium sauces are potential drawbacks, choosing brown rice and limiting soy sauce can enhance its healthfulness. It's an excellent vegetarian choice for a balanced diet. To learn more about avocados, visit The Nutrition Source at Harvard.

Frequently Asked Questions

The calorie count for a cucumber and avocado roll varies based on size and preparation. Individual pieces are typically low in calories; for example, a single cucumber piece is about 31 calories, and an avocado piece is 39-46 calories.

Yes, it can support weight loss due to its low calorie count and the satiating fiber and healthy fats from avocado.

Yes, traditional white sushi rice is a refined carbohydrate. Opting for brown rice provides more fiber and nutrients.

Cucumber and avocado rolls are purely plant-based, while California rolls often include processed imitation crab. The all-vegetable roll is typically lower in calories.

Potential downsides include refined white rice and the high sodium content of soy sauce. These can be reduced by choosing brown rice and limiting soy sauce.

Avocado offers heart-healthy fats, fiber for digestion, and vitamins and minerals like potassium and folate. Its fats also help absorb other nutrients.

Choose brown rice, use low-sodium soy sauce sparingly, pair with edamame or seaweed salad, and avoid creamy sauces.