⏱ 10 min total

Quick Nori Roll with Cucumber and Avocado

Name: Quick Nori Roll with Cucumber and Avocado
Prep time: 10 min
Total time: 10 min
Yield: 1 serving
Ingredients: 1 sheet Sushi nori; ½ cup slices Cucumber; ¼ fruit Avocado; 3 oz Tofu; ¼ cup Alfalfa sprouts; 1 tsp Sesame seeds; 1 tbsp Tamari soy sauce

Per 1 serving · 219 g · 7 ingredients

Calories

188

9%
of a 2,000 cal day

Protein
12g
24% of calories
Carbs
11g
21% of calories
Fat
13g
56% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Quick Nori Roll with Cucumber and Avocado (219 g) has 188 calories, with 12 g of protein, 11 g of carbohydrates and 13 g of fat. Most of its energy comes from fat (56% of calories). It is high in protein (24% DV), dietary fiber (20% DV) and Vitamin K (20% DV). Keep an eye on sodium, which provides 45% of the daily value.

Per 100 g

86cal

low energy density

Protein per 100 cal

6.4g

Net carbs

carbs minus fiber

Fiber

5.6g

2 g sugar

High in

20%+ of the daily value

Protein24%
Dietary fiber20%
Vitamin K20%
Vitamin B622%
Pantothenic acid21%
Calcium22%

Good source of

10–19% of the daily value

Vitamin C15%
Thiamine11%
Riboflavin (B2)12%
Niacin12%
Folate (B9)17%
Potassium12%

Watch

20%+ of the daily value

Sodium45%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 min

1
Thinly slice the cucumber into matchsticks, the avocado into thin wedges, and the tofu into thin strips.
2
Place a sheet of nori on a clean, dry cutting board with the shiny side down and the longest edge facing you.
3
Arrange the cucumber slices in overlapping rows on the nori, leaving a 1-inch margin of uncovered nori at the right edge. Sprinkle with sesame seeds.
4
Place the avocado, tofu, and sprouts in an even, vertical pattern, 2 inches from the left edge.
5
Rotate the cutting board a quarter turn counter-clockwise so the uncovered strip of nori is furthest from you. Roll the sheet of nori from the edge closest to you, folding it up and over the filling, then rolling it tightly away from you.
6
Before reaching the uncovered strip of nori at the end, dab the nori lightly with water to create a seal.
7
Slice into halves or thick slices using a sharp chef's knife. Serve with soy sauce for dipping.

Vitamins & minerals

Amounts for 1 serving (219 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	7 μg	1%
Vitamin C	13 mg	15%
Vitamin D	0 μg	0%
Vitamin E	1 mg	7%
Vitamin K	24 μg	20%
Thiamine	0.1 mg	11%
Riboflavin (B2)	0.2 mg	12%
Niacin	2 mg	12%
Vitamin B6	0.3 mg	22%
Folate (B9)	70 μg	17%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	21%
Choline	43 mg	8%

Minerals

Nutrient	Amount	% Daily Value
Calcium	221 mg	22%
Iron	3 mg	40%
Potassium	575 mg	12%
Magnesium	73 mg	17%
Phosphorus	190 mg	27%
Zinc	2 mg	14%
Copper	0.5 mg	51%
Manganese	1 mg	35%
Selenium	10 μg	18%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	18 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	62 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	4 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	2 g	—
Glycine	1 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	7 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	3 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	1 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.1 g	—
Total omega 6	0 g	—
Tryptophan	0.2 g	—
Tyrosine	0.4 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 188 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

36min
Walking (3.5 mph)
23min
Cycling (moderate)
16min
Running (6 mph)
26min
Swimming laps

Common questions

How many calories are in Quick Nori Roll with Cucumber and Avocado?

One serving of Quick Nori Roll with Cucumber and Avocado (1 serving) has 188 calories, which works out to 86 calories per 100 g. That is about 9.4% of a 2,000-calorie day.

Is Quick Nori Roll with Cucumber and Avocado high in protein?

It provides a solid 12 g of protein per serving (24% of the 50 g daily value), but protein supplies only 24% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Quick Nori Roll with Cucumber and Avocado keto-friendly?

It is hard to fit into a strict keto diet. One serving has 5 g of net carbs and 21% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Quick Nori Roll with Cucumber and Avocado?

1026 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Quick Nori Roll with Cucumber and Avocado?

2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (219 g)

Calories188

% Daily Value*

Total fat 13g	16%
Saturated fat 2.1g	10%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 1,026mg	45%
Total carbohydrate 11g	4%
Dietary fiber 5.6g	20%
Total sugars 2g
Protein 12g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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