How healthy is California roll?
Is California roll healthy? Yes, in moderate portions. California roll scores 16/100 on the HowHealthyIs Score: 100 g provides 150 kcal, 3.3 g protein and 22 mg magnesium. A California roll wraps rice around imitation crab, avocado and cucumber; the avocado brings some fiber and unsaturated fat, while the crab stick is a processed fish paste with added starch and salt. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). California roll ranks higher than 16% of them.
Counts in favor (% daily value per 100 kcal)
- Protein4%
- Magnesium3%
- Fiber3%
- Iron2%
- Vitamin E2%
- Potassium2%
- Vitamin C2%
- Calcium1%
- Vitamin A0%
Counts against
- Saturated fat3%
- Added sugars2%
- Sodium9%
Raw NRF9.3: 19 minus 14 = 5. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in California roll?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 150 kcal | 330 kcal | |
| Protein | 3.3 g | 7.3 g | 15% |
| Carbohydrates | 23 g | 52 g | 19% |
| Fiber | 1.1 g | 2.5 g | 9% |
| Sugars | 2.8 g | 6.2 g | |
| Added sugars | 1.5 g | 3.3 g | 7% |
| Fat | 4.7 g | 10 g | 13% |
| Saturated fat | 0.8 g | 1.6 g | 8% |
| Omega-3 fats | 0.2 g | 0.4 g | |
| Vitamins | |||
| Vitamin A | 4.8 µg | 11 µg | 1% |
| Vitamin C | 2 mg | 4.5 mg | 5% |
| Vitamin D | <0.1 µg | <0.1 µg | 0% |
| Vitamin E | 0.4 mg | 0.9 mg | 6% |
| Vitamin K | 9.2 µg | 20 µg | 17% |
| Vitamin B12 | 0.1 µg | 0.2 µg | 9% |
| Folate | 15 µg | 34 µg | 8% |
| Minerals | |||
| Calcium | 19 mg | 42 mg | 3% |
| Iron | 0.5 mg | 1.2 mg | 7% |
| Potassium | 121 mg | 266 mg | 6% |
| Magnesium | 22 mg | 48 mg | 11% |
| Zinc | 0.5 mg | 1.1 mg | 10% |
| Sodium | 324 mg | 714 mg | 31% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard California roll?
We estimate California roll from this standard recipe (serves 2, about 540 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Rice vinegar is modeled as distilled vinegar and nori as raw laver, which changes little at these small weights.
| Ingredient | Amount |
|---|---|
| Short-grain sushi rice | 120 g |
| Water absorbed by the rice | 150 g |
| Rice vinegar (modeled as distilled vinegar) | 15 g |
| Sugar in the sushi vinegar | 8 g |
| Salt in the sushi vinegar | 3 g |
| Imitation crab sticks (surimi) | 90 g |
| Avocado | 70 g |
| Cucumber | 60 g |
| Mayonnaise | 15 g |
| 2 sheets nori (modeled as raw laver) | 6 g |
| Sesame seeds | 6 g |
Why is California roll good for you?
- 20 µg vitamin K in 1 roll (8 pieces), 17% of the daily value. Vitamin K contributes to normal blood clotting.
- 7.3 g protein in 1 roll (8 pieces), 15% of the daily value. Protein contributes to the maintenance of muscle mass.
- 48 mg magnesium in 1 roll (8 pieces), 11% of the daily value. Magnesium contributes to normal muscle function.
Good ways to use it
- An approachable sushi choice for people who do not eat raw fish
- Sharing alongside miso soup and edamame
What should you watch out for?
- Imitation crab is a processed product with added starch, sugar and salt.
- Spicy mayo and tempura crunch toppings add a lot of fat.
What can you eat instead of California roll?
Foods you can use the same way with a higher HowHealthyIs Score.