Futomaki
Futomaki is a low-calorie dish that stands out for its notable protein content, ideal for a light yet nutritious meal. It offers a good amount of dietary fiber, which aids digestion, alongside modest saturated fats. Rich in essential minerals such as iron, phosphorus, and potassium, it supports daily mineral balance. Vitamins including A, C, and some B vitamins complete its nutritional profile for a well-rounded diet.
Macronutrient distribution
A Serving (284 g) of Futomaki contains 360 calories, 15 g of protein, 63 g of carbohydrates, and 6 g of fat.
- Protein
- 15 g16%
- Carbs
- 63 g69%
- Fat
- 6 g15%
of calories
Calorie Burn
How long would it take to burn off 360 calories?
- Walking3.5 mph, moderate pace64 min
- YogaModerate effort, gentle pace91 min
- SwimmingFreestyle, moderate effort47 min
- Biking12–14 mph, moderate effort34 min
- StairsStair climbing, moderate pace46 min
- Running5 mph (12 min/mile)33 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (284 g)
Carbohydrates
- Carbohydrates63 / 313 g(20%)
- Dietary Fiber4.5 / 38 g(12%)
- Soluble Fiber1.5 g
- Insoluble Fiber3 g
- Total Sugars4 g
- Added Sugars2 / 63 g(3%)
- Other Carbohydrates54.5 g
Fats
- Total Fat6 / 83 g(7%)
- Saturated Fat1.8 / 25 g(7%)
- Trans Fat0.2 g
- Monounsaturated Fat2.2 g
- Polyunsaturated Fat1.8 g
- Cholesterol45 / 300 mg(15%)
- Omega-30.45 g
- Omega-61.4 g
- Omega-92.2 g
- Oleic Acid2 g
- Capric Acid0.05 g
- Erucic Acid0.05 g
- Lauric Acid0.1 g
- Stearic Acid0.4 g
- Caprylic Acid0.05 g
- Linoleic Acid1.2 g
- Myristic Acid0.3 g
- Palmitic Acid1 g
- Eicosenoic Acid0.15 g
- Arachidonic Acid0.05 g
- Alpha-Linolenic Acid (ALA)0.25 g
- Docosahexaenoic Acid (DHA)0.12 g
- Gamma-Linolenic Acid (GLA)0.1 g
- Docosapentaenoic Acid (DPA)0.03 g
- Eicosapentaenoic Acid (EPA)0.05 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.05 g
Protein
- Protein15 / 56 g(27%)
Amino Acids
- Lysine1.3 g
- Serine0.7 g
- Valine0.9 g
- Alanine0.8 g
- Cystine0.1 g
- Cysteine0.2 g
- Proline0.6 g
- Taurine30 mg
- Arginine0.8 g
- Histidine0.5 g
- Threonine0.7 g
- Isoleucine0.8 g
- Methionine0.3 g
- Tryptophan0.2 g
- Glutamic Acid2.3 g
- Aspartic Acid1.4 g
- Phenylalanine0.7 g
- Glycine0.6 g
- Leucine1.2 g
- Tyrosine0.3 g
Vitamins
- Vitamin A120 / 900 ug(13%)
- Vitamin C10 / 90 mg(11%)
- Vitamin D1 / 15 ug(7%)
- Vitamin E1.5 / 15 mg(10%)
- Vitamin K10 / 120 ug(8%)
- Vitamin B60.3 / 1.3 mg(23%)
- Vitamin B121.2 / 2.4 ug(50%)
- Thiamin (B1)0.15 / 1.2 mg(12%)
- Riboflavin (B2)0.2 / 1.3 mg(15%)
- Niacin (B3)4 / 16 mg(25%)
- Folate40 / 400 ug(10%)
- Pantothenic Acid (B5)0.6 / 5 mg(12%)
- Biotin5 / 30 ug(17%)
- Choline50 / 550 mg(9%)
Minerals
- Calcium60 / 1,000 mg(6%)
- Iron4 / 8 mg(50%)
- Magnesium30 / 420 mg(7%)
- Phosphorus150 / 700 mg(21%)
- Potassium300 / 3,400 mg(9%)
- Sodium370 / 2,300 mg(16%)
- Zinc0.7 / 11 mg(6%)
- Copper0.2 / 0.9 mg(22%)
- Manganese0.5 / 2.3 mg(22%)
- Selenium30 / 55 ug(55%)
- Iodine30 / 150 ug(20%)
- Chromium2 / 35 ug(6%)
- Molybdenum10 / 45 ug(22%)
- Chloride570 / 2,300 mg(25%)
Other
- Water200 / 3,700 g(5%)
Sources
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