Sushi roll, California
Common food
Photo: Wikipedia
A California roll is a popular inside-out sushi roll featuring imitation crab, avocado, and cucumber wrapped in rice and nori. Its taste is a mild, creamy, and slightly sweet combination of textures, from the soft rice and avocado to the crisp cucumber. Nutritionally, it's a light, low-fat option, though it's primarily a source of refined carbohydrates from the white rice.
Calorie split: 13% protein · 81% carbs · 7% fat
↓ Full nutrition💚 Why it's loved
People love the California roll for its approachable, non-intimidating flavor profile that balances creamy avocado, sweet crab, and crisp cucumber. It's a versatile staple that serves as a perfect entry point into sushi culture and is widely available in grocery stores and restaurants.
⚠️ Watch-outs & how to enjoy it better
The main downsides are its high glycemic load from white rice, which can cause blood-sugar spikes, and its frequent use of high-sodium imitation crab and soy sauce. To counteract this, pair it with a side of edamame or a miso soup for extra protein and fiber, and use low-sodium soy sauce or wasabi for flavor instead.
Key benefits
- Low in fat and calories per serving.
- Provides a small amount of plant-based fiber from cucumber and avocado.
- Contains some protein from the imitation crab and rice.
- A gentle introduction to sushi for those new to raw fish.
- Quick, portable, and satisfying for a light meal or snack.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The California roll was likely invented in Vancouver, Canada, in the 1970s to appeal to Western tastes by hiding the nori seaweed on the inside and using avocado instead of more traditional fatty tuna.
Full nutrition (USDA data · scales with serving)
| Water | 76.4 g |
| Energy | 94.0 kcal |
| Protein | 2.9 g |
| Total lipid (fat) | 0.67 g |
| Carbohydrate, by difference | 18.4 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 2.1 g |
| Calcium, Ca | 6.0 mg |
| Iron, Fe | 0.21 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 60.0 mg |
| Potassium, K | 48.0 mg |
| Sodium, Na | 428 mg |
| Zinc, Zn | 0.38 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 8.0 ug |
| Vitamin C, total ascorbic acid | 0.90 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.39 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Choline, total | 4.6 mg |
| Vitamin B-12 | 0.10 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 4.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 41.0 ug |
| Carotene, alpha | 1.0 ug |
| Cryptoxanthin, beta | 2.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 9.0 ug |
| Vitamin E (alpha-tocopherol) | 0.14 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.13 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.11 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.40 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 0.34 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.13 g |
| PUFA 18:2 | 0.10 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Cholesterol | 4.0 mg |
FAQ
Is a California roll considered healthy?
It can be part of a balanced diet. It's low in fat and calories, but its main component is refined white rice, which is high in carbohydrates. For a healthier version, look for brown rice or ask for less rice.
What is the 'crab' in a California roll made of?
It's typically imitation crab (surimi), a processed fish paste made from pollock or other white fish, flavored and shaped to resemble crab meat.
Is it safe for people with seafood allergies?
Not necessarily. While it doesn't contain true crab, imitation crab is made from fish and may also contain other allergens like egg whites or wheat gluten. Always check ingredients.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.94 kcal/g · 12% calories from protein · 1.0 g fiber · 2.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 8.92 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.