Philadelphia rolls. Calorie content 1-6-8 pieces per 100 grams, serving, BJU. Recipes

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.

The benefits and harms of the dish

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

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.

Diet on sushi and rolls

The diet is the qualitative and quantitative ratios of products and food components developed by specialists, methods of culinary and thermal processing, and the necessary intervals when consuming food. Each diet must correspond to individual indicators.

Rolls according to Dukan

The method of losing excess weight, developed by a French nutritionist, does not require either limiting portions of recommended food or counting calories. The nutritional programs are based on 2 groups of products made from proteins of animal origin and vegetables. The diet of Pierre Dukan is based on the concept of the genetic memory of a person who, for 50 thousand years, ate food without added fat and sugar.

The process of losing excess weight includes 4 stages:

• Attack. The phase lasts from 2 to 4 days, during which it is recommended to eat food rich in protein (seafood, yogurt, milk, fish - 72 items in total):
• Alternation. This stage represents a kind of buffet - the list is supplemented with 28 types of vegetables, there is no limit in the range of dishes and their volumes. The only condition is the need to alternate vegetables and protein foods every 3-5 days;
• Consolidation (stabilization) - this phase is the consolidation of the achieved result. The menu is supplemented with sweets, potatoes, fruits, honey with bran (3 tablespoons daily), vegetable oil;
• Stabilization. The final stage, which returns to the product set from the “attack” period.

A brief summary of the principles of operation of the Dukan weight loss method indicates food preferences for eating protein foods, and the possibilities of making it not only healthy, but also tasty.

Recommended diet for rolls:

• breakfast - 7–8 pcs.;
• lunch - 2 kiwi fruits;
• lunch - 6 pcs.;
• dinner - 4 pcs.

Between meals you need to drink 200 ml of green tea. In the afternoon snack you can consume up to 100 ml of kefir or natural yogurt.

It is not recommended to include the following ingredients in the diet while taking Japanese products:

• vegetables - white cabbage, potatoes, spaghetti, capers, eggplants, tomatoes, pumpkin;
• meat - turkey, pork, rabbit, beef, lamb;
• snacks - popcorn, potato chips;
• pasta/flour products, including spaghetti, dumplings, ravioli, wheat flour;
• sweets - gingerbread, halva, sweets, jams/preserves, cookies;
• various types of baked goods - bagels, cotton products, bread, crackers;
• seasonings - ketchup, mayonnaise sauces;
• immediately excluded from the menu.

The calorie content of sushi and rolls in the presented diet can not be counted if you strictly follow the author’s recommendations. During the period of the method used, three main meals a day are provided. Serving sizes of sushi/rolls should be limited - not exceed 1,200 kcal.

The Dukan diet is contraindicated for people with liver and kidney problems, metabolic disorders, diseases of the digestive system, and those suffering from gout.

With avocado

To prepare Japanese products and then use them in dietary nutrition, you need to choose fruits with the darkest skin possible, which indicates their ripeness.

Avocado is suitable for decorating one-component rolls or complex mixes; it goes perfectly with eel, salmon, and delicate cheese. You can highlight the taste of the dish by adding cucumber.

Philadelphia

This treat is a type of sushi filled with soft cheese, smoked salmon (other types of fish), sesame seeds, cucumber, and green onions. Philadelphia rolls have a large number of variations that can be included in selected diets.

An approximate daily diet consists of the following dishes:

• breakfast with any desired fruit, presented in the form of a salad;
• lunch of 6-8 Philadelphia rolls;
• dinner with sushi and seaweed chopped with vegetables/fruits.

You can plan the menu yourself or create it with the help of a nutritionist.

California

The presented type of rolls differs from the previous one in the way the rice is decorated inside out. In restaurants, exotic products are often fried in batter before serving, which is unacceptable when preparing food at home for dietary purposes. The healthy rolls include crab meat, rice, nori sheets, Philadelphia cheese, avocado, and cucumbers. Raw fish is not used in such products.

Rolls with salmon

The fillet of this species of sea/river inhabitants is a source of not only protein, but also Omega-3 fatty acids, essential for the body. It is the reduction in PUFAs in the diet that contributes to obesity. Nutritionists recommend eating 2 rolls at a time, consisting of 6-8 small pieces. The permissible daily allowance is an individual category, but you should not consume more than 25 pcs. in a day.

Rolls with eel

The composition of fish from the eel family is distinguished by 15% protein, saturated with essential acids, and about 30% high-quality fats.

This nutritious delicacy successfully complements the filling properties of the prepared rolls. After eating a few bites of the dish, a feeling of fullness sets in. For these reasons, the number of servings per day can be reduced, which also promotes weight loss.

Rolls with cucumber

Creating Japanese cuisine has many simple but important secrets for human health, the knowledge of which ensures the slim figures of the inhabitants of the Land of the Rising Sun. And here is one of them - to include rolls in the diet menu, you should exclude rice from the recipe.

This technique will allow you to reduce the calorie content of the dish as much as possible. To decorate the products, you should use nori, boiled eggs, fresh seedless cucumbers, lettuce, lightly salted salmon and soft cottage cheese.

Shrimp roll

In the Japanese food presented, sandwich flatbreads are used to decorate the filling instead of nori sheets. The products usually include Iceberg lettuce, finely chopped onions, deep-fried shrimp, and soy and lemongrass sauces.

Other options for fillers are possible, subject to the principle of creating rolls. The energy value of such a treat reaches 412 kcal/100 gram serving, so the diet menu should be chosen according to individual indications.

With bread

The calorie content of sushi and rolls can be minimized by replacing nori with another dietary component. To prepare this popular dish you will need lightly salted fish (150 g), curd cheese (120 g), and bread, which must be softened before serving.

Making a roll is very simple - grease the cotton product with cheese mixture, place the remaining thinly sliced ​​ingredients on it, roll everything into a tube, and secure with a toothpick. The filling can be adjusted according to personal gastronomic preferences.

Calorie analysis

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

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.

Compound

Sushi is served in many restaurants, cafes, bars, and this food is often delivered to your home. But still, catering establishments must provide customers with the composition of their dishes, nutritional ingredients, and also indicate calorie content. This information must be indicated in printed form on paper, and it must also be online on the official website.

However, not every establishment adheres to this requirement; often the staff cannot even say exactly what the composition of the dish is or what components it contains. But as for calorie content, this will seem like a difficult task for waiters, and almost always they give inaccurate information or completely refuse to answer the question.

It is worth noting! If you are on a diet and watching your figure, then when ordering rolls in a restaurant, carefully study the composition. By eye you can determine whether this dish is high or low calorie.

Low-calorie dishes usually include the following components:

• apples;
• Chuka seaweed;
• Masago caviar: it can be black or red;
• flying fish caviar – red and green;
• meat of squid, shrimp, crab, imitation snow crab, mussels, octopus, scallops, uni;
• Chinese cabbage, iceberg lettuce;
• fresh cucumbers, tomatoes, bell peppers and jalapenos, daikon;
• sesame seeds;
• greens, dill sprigs;
• pickled ginger, asparagus;
• mamenori (soy paper), nori (pressed paper-like sheets of red seaweed);
• shiitake (mushrooms).

Video

But among the high-calorie components the following components can be distinguished:

• avocado;
• bacon;
• smoked chicken meat;
• various types of sea fish;
• spicy sauces, mayonnaise;
• cream cheese, parmesan, mozzarella;
• tomago (Japanese omelette).

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.

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.

Per 100 g

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

Calorie table for the most popular rolls per 100 g, 1 pc.

It is known that a person spends much less energy on digestion than, for example, fish or snakes. However, these costs are quite significant, so you will have to pay for the process of digesting food with a very significant part of the accumulated potential. In this case, one should take into account the fact that the body processes fat most easily, carbohydrates are a little more difficult, and proteins are much worse.

Calorie content of sushi and rolls - the photo shows different product options and their calorie content.

The table shows the energy value of the most popular rolls:

The calorie content of the created sushi and roll options should definitely be taken into account when including them in any selected weight loss program.

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.