Soft Shell Nutrition Facts: Calories, Macros & Health Benefits
Summary: Soft Shell contains 165 calories, 5g protein, 19g carbs, and 8g fat per one roll (200g). It is a source of sodium, iron, zinc.
Nutrition Facts — one roll (200g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 165 kcal | 8% |
| Protein | 5.0g | 10% |
| Carbohydrates | 19.0g | 7% |
| Total Fat | 8.0g | 10% |
| Fiber | 1.0g | 4% |
| Sugar | 3.0g | -- |
| Saturated Fat | 1.4g | 7% |
| Cholesterol | 28.0mg | 9% |
| Sodium | 350.0mg | 15% |
| Potassium | 1.5mg | 0% |
| Calcium | 16.0mg | 1% |
| Iron | 130.0mg | 722% |
| Magnesium | 0.50mg | 0% |
| Zinc | 70.0mg | 636% |
| Vitamin C | 0.04mg | 0% |
| Vitamin A | 0.05mcg | 0% |
| Vitamin B6 | 1.0mg | 59% |
| Vitamin B12 | 0.10mcg | 4% |
| Folate | 12.0mcg | 3% |
| Vitamin E | 0.60mg | 4% |
| Vitamin K | 0.60mcg | 0% |
| Phosphorus | 40.0mg | 3% |
Is Soft Shell Good for You?
Soft Shell provides 165 calories per one roll (200g) with 5g protein, 19g carbohydrates, and 8g fat. It is a source of sodium (15% dv), iron (722% dv), zinc (636% dv).
Japanese sushi roll with tempura-battered soft shell crab, avocado, and cucumber, often finished with spicy mayo.
Key Health Benefits of Soft Shell
- Sodium (15% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (722% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (636% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (59% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Soft Shell Nutrition with Gram
Use Gram to log soft shell and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in soft shell?
Soft Shell contains 165 calories per one roll (200g).
How much protein is in soft shell?
Soft Shell provides 5g of protein per one roll (200g).
How many carbs are in soft shell?
Soft Shell has 19g of carbohydrates per one roll (200g).
Is soft shell good for tracking nutrition?
Yes. Soft Shell can be logged by calories, macros, and micronutrients in the Gram app.
How should I use soft shell in a meal plan?
Use Soft Shell as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track soft shell and thousands of other foods with the Gram app.