Philadelphia rolls. Calorie content 1-6-8 pieces per 100 grams, serving, bju. Recipe with cucumber, salmon, eel, avocado

Chemical composition of Philadelphia rolls

The chemical composition of Philadelphia rolls depends on the components used.

The table shows an analysis of rolls with the following ingredients:

nori;
Philadelphia cheese;
rice for rolls;
lightly salted salmon;
avocado.

Average daily value, mg	Amount per 100 g serving, mg
Vitamins
A	900 mcg	14.3 mcg
IN 1	1.2	0.07
AT 2	1.3	0.152
AT 3	16	0.45
AT 4	500	20.98
AT 5	5	0.98
AT 6	1.3	0.29
AT 9	400 mcg	32.4 mcg
AT 12	3 mcg	1.07 mcg
WITH	90	2.38
D	10 mcg	2.78 mcg
E	14.6	1.08
TO	120 mcg	4.02 mcg
PP	20	2.72
Minerals
Ca	1000	109.87
Fe	10	0.91
Mg	400	29
Ph	700	220
K	2500	229.49
Na	1300	1004
Zn	11	0.89
Cu	1000 mcg	138 mcg
Mn	2.3	0.111
Se	55 mcg	12.9 mcg
Cl	2300	1220
I	150 mcg	13.63 mcg
Co	10 mcg	5.45 mcg
F	4000 mcg	117.27 mcg
Cr	50 mcg	15 mcg

The benefits and harms of the dish

Positive and negative properties are formed based on the composition of the dish.

Ingredient	Beneficial features	Harm and possible contraindications
Nori	dietary fiber helps improve the functioning of the digestive system and cleanses the intestines; have an antibacterial and anti-inflammatory effect; indicated for use by patients suffering from thyroid disease, atherosclerosis, varicose veins; rich in vitamins A, C and group B.	Excessive consumption of nori in food can lead to an excess of iodine.
White rice (glutinous)	complex carbohydrates, present in large quantities (21 g per 100 g of boiled rice), fill the body with a long-term influx of energy; absorbs harmful substances, removes toxins and wastes, excess water from the body; helps normalize sleep, improve brain activity, maintain healthy bones and teeth; reduces pain in diseases of the gastrointestinal tract (including ulcers, gastritis); has a positive effect on the condition of the skin, nails, and hair.	Failure to comply with the norm can lead to: constipation; gaining excess weight; development of diabetes mellitus; cardiovascular diseases.
Lightly salted salmon	The high content of Omega-3 and -6 fatty acids (4.1 g and 0.9 g per 100 g) has the following positive effects: the functioning of the cardiovascular system improves (including “bad” cholesterol decreases, blood pressure returns to normal, and the walls of blood vessels are strengthened); acting in conjunction with vitamin D, Omega fatty acids relieve dry eye syndrome; increase brain activity; serve as prevention of Parkinson's and Alzheimer's diseases; reduce nervous tension, reduce the production of the stress hormone (cortisol). Collagen in the composition increases the elasticity of the skin.	You should be careful when consuming raw fish, as there is a risk of becoming infected with parasites; People who are overweight or have chronic diseases should consult their doctor before including lightly salted salmon in their menu.
Philadelphia cheese	potassium (278 mg/100 g) supports cardiovascular health; calcium (351 mg) and phosphorus (523 mg) strengthen teeth, bones, nails; has a beneficial effect on brain activity.	100 g of product contains 12 g of cholesterol; people with high cholesterol should limit the amount of Philadelphia cheese; cheese is contraindicated in the presence of diseases of the urinary system and hypercalcemia (excess calcium in the blood plasma); should be used with caution in case of obesity and atherosclerosis.
Avocado	As a result of the research, the following beneficial properties of avocado were identified: regular consumption reduces the risk of developing cancer (including breast cancer); prevents heart attack; increases stress resistance.	Due to its high calorie content, the product should be used with caution by overweight people.
Cucumber	fiber cleanses the intestines; helps normalize cholesterol levels; with regular use, metabolism improves; potassium is responsible for healthy kidney function; helps cope with swelling and remove excess fluid from the body.	Abuse of the product can lead to digestive system disorders and edema.

Including Philadelphia rolls in the menu in moderation and subject to certain preparation rules can be beneficial to the body. People with diseases of the gallbladder, gastrointestinal tract, or stomach ulcers (especially during exacerbations) should avoid eating rolls. Overeating can cause constipation or allergies to certain ingredients.

Dietary properties:

How many calories are in Philadelphia rolls, what dietary properties they have, all this is of great interest to those who lead a healthy lifestyle and watch their figure. So we will try to answer these questions in the next article.

So here it is:

Recently, a dish such as rolls has begun to gain increasing popularity among consumers. This product is not to everyone's taste.

You need to feel and understand its unique taste qualities.

Rolls are a type of sushi rolled into sausages. The filling is rice with pressed seaweed, then cut into slices. These slices are called rolls. The dish is prepared using a bamboo mat, or makisu.

For many of us, they still remain a “mystery dish”. Some people don’t like the ingredients they include, others don’t like the way they are prepared. Some people just don't like seafood. But, in any case, this dish is becoming more and more popular.

So, it’s no secret that many dishes of Chinese (and oriental) cuisine in general are very healthy and low in calories. True, the birthplace of this dish is the USA, but it comes from an oriental dish - sushi. Philadelphia rolls get their name from the cheese of the same name, which is part of this product.

One serving of rolls – 6 pieces. And for many this is enough to feel full. The nutritional value of this dish is largely due to the rice, which is added during their preparation.

If you eat 3-4 rolls a day, this will not affect your body weight. If you eat more without reducing the amount of flour and fatty foods in your diet, your body weight may increase.

This dish will be useful for those who suffer from a lack of animal fats, proteins, vitamins and minerals in their food, and with low nutrition. Cheese is a rich source of calcium and phosphorus, so this product is recommended for people susceptible to osteoporosis, fractures, as well as for children with rachitic conditions. Rice contains a number of useful minerals, especially potassium, phosphorus, and magnesium. It is also rich in vitamins - B2 and PP.

However, we should not forget that the beneficial properties and relatively low calorie content of this dish do not deprive this product of some contraindications. For example, it is not recommended for people with diabetes, atherosclerosis, kidney and liver diseases and diseases of the pancreas, stomach and bile ducts.

This dish contains fat-soluble vitamins, chemical elements, cholesterol, vegetable and animal fats, proteins, and carbohydrates. It is recommended for children over 5 years old (but in limited quantities).

Calorie analysis

The table shows a list of the products most commonly used for making rolls and their calorie content.

Ingredient	Calorie content 100 g, kcal
White rice for rolls (dry)	370
Lightly salted salmon	202
Philadelphia cheese	342
Smoked eel	326
Nori	35
Avocado	160
Cucumber	14
Tamago (egg omelette)	154
Sesame	565
Soy sauce	60
Wasabi	292
Pickled ginger	20
Rice vinegar	54
Tabasco sauce with hot peppers	12
Unagi sauce	250

What determines the calorie content of Philadelphia rolls?

Calorie content depends on the cooking method. For example, the most high-calorie foods are baked rolls and tempura. The latter are deep-fried in batter with a lot of oil. A 100 g serving of such rolls can contain about 200 kcal, baked – 270 kcal.

A dish with brown rice would be healthier. Despite the fact that the calorie content of the products is identical, brown rice contains more fiber (3.5 g, white - 2.8 g) and protein (7.6 g, white - 6.8 g).

The main component of rolls, white polished rice, can be the main reason for weight gain.

Brown rice undergoes minimal processing, as a result of which the beneficial substances are preserved in almost complete volume. In the process of grinding white rice, the husk, a source of valuable substances, is removed. The calorie content of a serving will increase if you add sauce to it. One of the most high-calorie sauces is Unagi, which is high in sugar.

100 g of Philadelphia cream cheese will add up to 342 kcal to the dish. To reduce the energy value of rolls, you can replace this cheese with less calories, for example, Creme Bonjour (270 kcal) or curd Almette (216 kcal). It is important to consider that the fat content in 100 g of these cheeses reaches 44-45%.

The most dietary option would be to use low-fat soft cottage cheese (37 kcal), to which greens are added to improve taste. Including fresh vegetables and herbs in the rolls will help reduce calories and increase the amount of fiber. Rolls with vegetables and herbs without adding rice will bring more benefits.

What are the advantages of Japanese cuisine

The Japanese philosophy involves maximum trust in nature and immersion in it. Therefore, sushi is usually created based on natural products.
A harmonious combination of ingredients is an important aspect of the exoticism and sophistication of a dish.
Seasonings allow you to experience the unusual taste and enjoy the peculiarities of Japanese dishes.
The original design attracts attention, Japanese food looks very aesthetically pleasing and arouses interest and a desire to try amazing dishes.

The energy value of sushi is so low that you can spend a fasting day on this dish.

Energy value

Philadelphia rolls, whose calorie content can reach 176 kcal, have an average serving weight of 250 g. Thus, the weight of 1 piece, depending on the cutting method, is 32 or 42 g.

1 roll

The table shows the calorie content of 1 piece. rolls weighing about 42 g.

1 PC. (42 g)	Classic, kcal	Dietary option, kcal
Rolls according to Dukan	42
With avocado and tuna	57.2	43
With cucumber and salmon	69	46
With crab and sesame	67.5	52
Baked rolls with vegetables and eel	110	102

Serves 6-8 rolls

Below is an analysis of the calorie content of a serving of 6-8 rolls, with a total weight of 250 g.

Philadelphia rolls, the calorie content of which depends on the ingredients in the composition, can have a beneficial effect on the body or cause harm.

6-8 pcs. (250 g)	Classic, kcal	Dietary option, kcal
Rolls according to Dukan	250
With avocado and tuna	343	258
With cucumber and salmon	414	276
With crab and sesame	405	312
Baked rolls with vegetables and eel	660	612

Per 100 g

The table shows the caloric content of 100 g serving of rolls.

100 g	Classic, kcal	Dietary option, kcal
Rolls according to Dukan	100
With avocado and tuna	136	102
With cucumber and salmon	164	109
With crab and sesame	160	123
Shrimp roll	383	140
Baked rolls with vegetables and eel	262	243

Contraindications for use

Don't get carried away with Japanese cuisine. It is quite unique, so one day a week is enough when you include one or two rolls in your diet, such as Philadelphia, California, Alaska or sushi, the basis of which is seaweed and vegetables, for example, a roll with cucumber.
You should be very careful with raw fish. If you decide to prepare the dish yourself at home, make sure that all ingredients are fresh.
Sushi has a very short shelf life, so when ordering it at a restaurant, check how long ago the dish was prepared. When making them at home, it is better not to put them in the refrigerator, but to eat them freshly prepared.

Is it possible to eat sushi while losing weight?

When losing weight, you can eat rolls, taking into account the recommendations for reducing the calorie content of the dish:

you need to avoid eating baked rolls and tempura; in terms of calorie content and harmful properties, they are similar to fast food;
you should completely abandon rice, or periodically add brown rice to the dish instead of white;

the amount of brown rice consumed should also be limited;
rice retains water and produces a strengthening effect;
salty, sweet and sour sauces slow down the process of removing fluid from the body and increase appetite;
when choosing soy sauce, you should choose a naturally fermented sauce without the use of wheat;
Reduced sodium soy sauce contains 25% less salt;
pickled ginger is prepared with the addition of large amounts of sugar and vinegar, which completely destroys its benefits for weight loss;
such a product can lead to irritation of the walls of the esophagus;
mayonnaise (including Japanese) should be avoided;
Rolls should be washed down with green tea without added sugar;
green tea is a source of antioxidants;
it is able to quench thirst after eating salty foods.

What is the benefit

First of all, it is worth noting that this is a low-calorie food, which may well serve as the basis for a diet.
The calorie content of Japanese cuisine varies, however, it does not exceed the calorie content of flour products and desserts. That is why restaurants with a similar assortment are more often visited by lovers of healthy food than coffee shops and eateries that offer fast food.
Rice, seafood and vegetables contain large amounts of microelements that the human body lacks. By eating freshly prepared sushi, you can compensate for the deficiency of fiber, carbohydrates, phosphorus, vitamins and other substances.

Rolls are great for split meals. The volume of one serving is quite small, but they are satisfying and allow you to quickly satisfy your hunger.