Rainbow Roll Calories

If you’re a sushi lover, you’ve probably indulged in the colorful and delicious rainbow roll. But if you’re watching your diet or tracking your macros, you might be curious about the calories in a rainbow roll and how it fits into your daily intake.

How Many Calories Are in a Rainbow Roll?

On average, a traditional rainbow roll contains around 475-500 calories per roll. This sushi favorite gets its name from the vibrant toppings of fresh fish like tuna, salmon, and yellowtail, paired with creamy avocado and a base of rice, cucumber, and crab (or imitation crab).

Here’s a general macro breakdown for a standard rainbow roll:

• Carbohydrates: The sushi rice contributes the bulk of the carbs, typically around 36-40 grams per roll.
• Protein: The fish and crab supply around 20-25 grams of protein, making it a solid source of this macronutrient.
• Fat: Thanks to the avocado and fish, a rainbow roll can have 15-20 grams of fat, most of which are heart-healthy omega-3 fats.

Of course, these numbers can vary slightly depending on portion sizes and the ingredients at your sushi spot.

Is a Rainbow Roll Healthy?

Absolutely! The rainbow roll is one of the healthier choices on a sushi menu. It’s rich in lean protein, healthy fats, and essential nutrients like omega-3 fatty acids. If you’re looking to balance its relatively high carb content, consider pairing it with a side of edamame or miso soup for added fiber and protein.

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