Surf And Nutrition Facts: Calories, Macros & Health Benefits
Summary: Surf And contains 230 calories, 13g protein, 28g carbs, and 8g fat per one roll (220g). It is a source of cholesterol, sodium, iron.
Nutrition Facts — one roll (220g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 230 kcal | 12% |
| Protein | 13.0g | 26% |
| Carbohydrates | 28.0g | 10% |
| Total Fat | 8.0g | 10% |
| Fiber | 1.8g | 6% |
| Sugar | 4.5g | -- |
| Saturated Fat | 1.8g | 9% |
| Cholesterol | 55.0mg | 18% |
| Sodium | 480.0mg | 21% |
| Potassium | 2.0mg | 0% |
| Calcium | 28.0mg | 2% |
| Iron | 220.0mg | 1222% |
| Magnesium | 2.8mg | 1% |
| Zinc | 165.0mg | 1500% |
| Vitamin C | 0.12mg | 0% |
| Vitamin A | 0.14mcg | 0% |
| Vitamin B6 | 3.5mg | 206% |
| Vitamin B12 | 0.25mcg | 10% |
| Folate | 22.0mcg | 6% |
| Vitamin E | 1.5mg | 10% |
| Vitamin K | 2.5mcg | 2% |
| Phosphorus | 45.0mg | 4% |
Is Surf And Good for You?
Surf And provides 230 calories per one roll (220g) with 13g protein, 28g carbohydrates, and 8g fat. It is a source of cholesterol (18% dv), sodium (21% dv), iron (1222% dv).
A sushi roll combining steak (often wagyu or filet) with shrimp, lobster, or crab, wrapped in rice and nori, sometimes topped with special sauce
Key Health Benefits of Surf And
- Cholesterol (18% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (21% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1222% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1500% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (206% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 13g protein per serving to support satiety and muscle maintenance.
How to Track Surf And Nutrition with Gram
Use Gram to log surf and 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 surf and?
Surf And contains 230 calories per one roll (220g).
How much protein is in surf and?
Surf And provides 13g of protein per one roll (220g).
How many carbs are in surf and?
Surf And has 28g of carbohydrates per one roll (220g).
Is surf and good for tracking nutrition?
Yes. Surf And can be logged by calories, macros, and micronutrients in the Gram app.
How should I use surf and in a meal plan?
Use Surf And 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 surf and and thousands of other foods with the Gram app.