philadelphia roll calories 8 pieces

Philadelphia Roll Calories: What to Know About This Popular Sushi

A Philadelphia roll, a popular sushi option featuring smoked salmon, cream cheese, and cucumber, typically contains between 300 to 350 calories for an 8-piece serving. The calorie count can vary depending on the size of the pieces and the amount of ingredients used, especially the cream cheese.

While delicious and relatively accessible, understanding the calorie content and nutritional value of a Philadelphia roll is crucial for those mindful of their dietary intake. This article delves into the specifics of Philadelphia roll calories, its nutritional components, and how to make informed choices about incorporating it into your diet.

Philadelphia Roll Ingredients and Calorie Breakdown

The main contributors to the calorie count of a Philadelphia roll are the rice, smoked salmon, and cream cheese. Let’s break down each ingredient:

• Rice: Sushi rice is typically seasoned with sugar and vinegar, adding to the overall calorie count. A cup of cooked sushi rice can have around 200 calories.
• Smoked Salmon: While salmon is a healthy source of protein and omega-3 fatty acids, smoked salmon can be higher in sodium and fat, contributing to the overall calorie content. A typical portion of smoked salmon in a Philadelphia roll can add approximately 80-100 calories.
• Cream Cheese: This is the most significant contributor to the calorie count. Cream cheese is high in fat, and a single tablespoon can add around 50 calories. A Philadelphia roll typically uses a few tablespoons of cream cheese, significantly increasing the total calorie count.
• Cucumber: Cucumber is very low in calories and provides a refreshing crunch, contributing minimal calories to the roll.
• Seaweed (Nori): Nori sheets are extremely low in calories and also provide iodine and other trace minerals.

Nutritional Value Beyond Calories

Besides calories, understanding the nutritional profile of a Philadelphia roll is important. The roll offers protein from the salmon and some vitamins and minerals. However, it’s also relatively high in fat, particularly saturated fat from the cream cheese, and sodium from the smoked salmon. Sushi rice can be high in carbohydrates. Learn more about sushi on Wikipedia.

Comparing Philadelphia Rolls to Other Sushi

Compared to other types of sushi, like a simple cucumber roll (kappa maki) or avocado roll, the Philadelphia roll is significantly higher in calories and fat due to the cream cheese. A California roll, which contains avocado, imitation crab, and cucumber, is usually lower in calories than a Philadelphia roll. If you are calorie conscious, consider ordering other types of sushi or limiting your portion size of the Philadelphia roll.

Tips for Making Healthier Choices

If you love Philadelphia rolls but want to reduce the calorie content, consider these tips:

• Ask for less cream cheese: Requesting a smaller amount of cream cheese can significantly reduce the calorie count.
• Choose brown rice: Brown rice offers more fiber than white rice and may slightly lower the glycemic index.
• Order additional vegetables: Adding more cucumber or other vegetables can increase the volume of the roll without adding many calories.
• Pair with a salad: Eating your sushi with a side salad can add nutrients and fiber, helping you feel fuller.
• Limit your soy sauce intake: Soy sauce is high in sodium, so use it sparingly.

Frequently Asked Questions

How many carbs are in a Philadelphia roll?

A typical 8-piece Philadelphia roll contains around 30-40 grams of carbohydrates, primarily from the sushi rice.

Is Philadelphia roll healthy?

While it provides protein and omega-3s from the salmon, the high fat content from cream cheese makes it less healthy than some other sushi options. Enjoy in moderation.

Does the preparation method affect calorie count?

Yes, the preparation method can slightly affect the calorie count. For example, using more rice or more cream cheese will increase the calories.

What are the benefits of eating Philadelphia roll?

It provides protein and omega-3 fatty acids, which are beneficial for heart health and brain function. However, balance these benefits with its higher fat and sodium content.

Can I make a low-calorie Philadelphia roll at home?

Yes, by using less cream cheese, adding more vegetables, and using brown rice, you can create a lower-calorie version at home.

Summary

A Philadelphia roll is a delicious but relatively calorie-dense sushi option. An 8-piece serving typically contains 300-350 calories, primarily from the rice, smoked salmon, and cream cheese. By understanding the calorie and nutritional content and making informed choices, you can enjoy this popular sushi in moderation as part of a balanced diet.