Is a Philadelphia Roll Healthy? Nutrition, Calories & Better Swaps
Philadelphia Roll nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: 8 pieces, 240 g |
|---|---|---|
| Calories | 190 kcal | 456 kcal |
| Energy (kilojoules) | 795 kJ | 1,908 kJ |
| Protein | 7.5 g | 18 g |
| Fat | 8 g | 19 g |
| incl. saturated | 3.2 g | 7.7 g |
| Total carbohydrates | 23 g | 55 g |
| incl. sugars | 3 g | 7.2 g |
| incl. fiber | 0.8 g | 1.9 g |
| Salt | 1 g | 2.4 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
190 kcal (795 kJ) per 100 g · P/F/C 7.5/8/23 g
Serving (8 pieces, 240 g) — 456 kcal (1,908 kJ) · Nutri-Score C
Per 100 g: sugar: low saturated fat: medium salt: medium fiber: low
In moderation. A Philadelphia roll sits in the middle of the scale — grade C on the open 2023 Nutri-Score algorithm: fine in a balanced diet, but not a “more is better” food.
For
- Protein: 18 g per serving — 32% of the 56 g daily reference for a 70 kg (154 lb) adult.
Against
- Salt: 2.4 g per serving — 48% of the 5 g a day the WHO sets as the maximum.
- Saturated fat: 7.7 g per serving — 39% of the 20 g daily reference intake.
A typical serving (8 pieces, 240 g) has 456 kcal, 18 g protein, 19 g fat and 55 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
A Philadelphia roll is rice, salmon and cream cheese. Salmon brings omega-3, while cream cheese and seasoned rice add calories — and soy sauce adds salt.
protein 16%fat 38%carbs 46%
Philadelphia Roll calories by weight, 50–300 g
150 g of Philadelphia roll has 285 calories and 200 g has 380. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 95 | 3.8 / 4 / 11 | 0.4 |
| 100 g | 190 | 7.5 / 8 / 23 | 0.8 |
| 150 g | 285 | 11 / 12 / 34 | 1.2 |
| 200 g | 380 | 15 / 16 / 46 | 1.6 |
| 240 g — typical serving | 456 | 18 / 19 / 55 | 1.9 |
| 250 g | 475 | 19 / 20 / 57 | 2 |
| 300 g | 570 | 23 / 24 / 68 | 2.4 |
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Philadelphia Roll: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Cucumber maki roll | 114 | 2.5 / 0.4 / 26 |
| Seaweed salad roll | 140 | 2.5 / 3 / 26 |
| Futomaki roll | 142 | 5.4 / 3 / 24 |
| Rainbow roll | 148 | 7.1 / 3.9 / 22 |
| Avocado roll | 150 | 2.5 / 4 / 28 |
| California roll with shrimp | 158 | 6 / 6 / 21 |
| Spicy tuna roll | 159 | 7.8 / 4.7 / 22 |
| Philadelphia roll | 190 | 7.5 / 8 / 23 |
What else to watch
- It's low in fiber, so add vegetables, greens or beans to the plate.
How much movement is one serving?
A serving (8 pieces, 240 g) is 456 kcal — roughly 2 h 29 min of easy walking or 57 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Philadelphia Roll
Why swap: a Philadelphia roll has a fair amount of saturated fat (3.2 g per 100 g), a fair amount of salt (1 g per 100 g), almost no fiber (0.8 g per 100 g). The swaps below fix that at the same calories.
How we pick
A swap is offered only for a real problem with the food (for grades C–E an amber traffic light counts too), from the same or a neighbouring category, in a serving matched to the same calories (±25%; drinks glass for glass) and no more than one and a half times the original weight, a full Nutri-Score grade better and with a noticeable gain per serving. We don't suggest “salad instead of pizza”.
- Spicy tuna roll — 290 g, 461 kcal: −5.7 g saturated fat, −0.7 g salt.
- Rainbow roll — 310 g, 459 kcal: −5.2 g saturated fat, −0.5 g salt.
- California roll with shrimp — 290 g, 458 kcal: −5.4 g saturated fat.
- Futomaki roll — 320 g, 454 kcal: −5.4 g saturated fat, −0.5 g salt.
Philadelphia Roll vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Philadelphia Roll | 190 | 7.5 / 8 / 23 |
| Chicken Shawarma | 215 | 11 / 11 / 19 |
| Fish and Chips | 232 | 10 / 12 / 23 |
| Margherita Pizza | 245 | 11 / 9 / 32 |
| Quesadilla | 248 | 14 / 12 / 23 |
| BLT Sandwich | 256 | 8.6 / 16 / 20 |
| Poutine | 260 | 3.3 / 14 / 30 |
FAQ
How many calories are in 100 g of Philadelphia roll?
100 g of Philadelphia roll has 190 calories, with 7.5 g protein, 8 g fat and 23 g carbohydrates (0.8 g fiber).
How many calories are in a serving of Philadelphia roll?
A serving (8 pieces, 240 g) has 456 calories: 18 g protein, 19 g fat and 55 g carbs.
What are the macros of a Philadelphia roll?
Per 100 g: 7.5 g protein, 23 g carbs and 8 g fat. By calories that's about 16% protein, 46% carbs and 38% fat.
How long do you have to walk to burn a serving of Philadelphia roll?
About 2 h 29 min of easy walking or 57 min of cycling for a 70 kg (154 lb) person — that's the 456 calories in a serving (8 pieces, 240 g).
How much fiber is in a Philadelphia roll?
100 g of Philadelphia roll has 0.8 g of fiber; a serving (8 pieces, 240 g) has 1.9 g — 8% of the 25 g a day the WHO recommends.
How do the calories in Philadelphia roll change with the type and cooking method?
Per 100 g it ranges from 114 kcal (cucumber maki roll) to 190 kcal (Philadelphia roll).
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