California Roll Calories

If you’re a sushi lover, chances are you’ve enjoyed a California roll or two. But have you ever stopped to ask, “How many calories are in a California roll?” Understanding the caloric content of your favorite sushi can help you stay on track with your health goals, whether you’re counting calories or just aiming for a balanced diet. Let’s break it down.

How Many Calories Are in a California Roll?

A standard California roll typically consists of sushi rice, imitation crab, avocado, and cucumber, wrapped in seaweed (nori). On average, one roll (which usually has six to eight pieces) contains approximately 225-300 calories. The calorie range depends on portion sizes and how much of each ingredient is included.

For example, the calorie distribution in a typical California roll looks like this:

• Sushi rice: Sushi rice is the biggest contributor to calories, with about 150-200 calories per roll.
• Avocado: Avocado adds healthy fats, contributing around 50 calories per roll depending on the quantity used.
• Imitation crab: This seafood substitute provides moderate protein and adds about 30-40 calories.
• Cucumber and nori: These low-calorie ingredients barely make a dent, adding less than 10 calories in total.

Add-ons like spicy mayo or soy sauce can significantly increase the calorie count. If you’re mindful of your intake, stick to the roll as is or ask for lighter sushi rice or no additives.

Nutritional Value of a California Roll

Beyond calories, California rolls also contain:

• Carbohydrates: Roughly 35-38g per roll (primarily from sushi rice).
• Protein: Approximately 6-9g per roll (from imitation crab and any protein-based toppings).
• Fats: Around 5-7g per roll (mainly from avocado).

With this combination, California rolls offer a decent balance of macronutrients, but they’re not the most protein-heavy option. If you want more protein, consider options like sashimi or rolls made with real fish like tuna or salmon.

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