If you're looking for a sushi roll that's a bit lighter on calories, the California Roll is a great option. Made with crab meat, avocado, and cucumber, this roll has a mild, refreshing flavor. And at only 140 calories for three pieces (90 g), it's a smart choice for anyone watching their calorie intake.

Not only is the California Roll relatively low in calories, it also provides some key nutrients. Each roll contains fiber from the avocado and cucumber, which can help aid in digestion. The crab meat is a good source of protein, and the seaweed that wraps the roll is nutrient-dense.

In this article, we'll take a closer look at the nutritional profile of the California Roll, as well as some potential downsides to keep in mind.

Calories are relatively low

As mentioned, a serving of three pieces (90 g) of California Roll Sushi has only 140 calories. This can vary slightly depending on the exact ingredients used, but it's generally a low-calorie option compared to some other sushi rolls. If you're trying to cut back on calories, California Rolls can be a good choice. Just keep in mind that if you're ordering sushi at a restaurant, other rolls may have higher calorie counts, so be sure to check the menu or ask your server for nutritional information.

Moderate amount of carbohydrates

Each three-piece serving of California Roll Sushi has around 20 grams of carbohydrates. Most of these come from the rice used to make the roll, but there are also some carbohydrates from the avocado and cucumber. While this is a moderate amount of carbohydrates, it can still fit into a balanced diet. If you're watching your carbohydrate intake, you may want to limit your overall sushi consumption or opt for rolls that are lower in carbs.

Contains fiber that helps digestion

The cucumber and avocado in California Roll Sushi both provide fiber, which can be beneficial for digestion. A three-piece serving typically has around 4 grams of fiber. Fiber is an important nutrient that can help keep you feeling full, regulate blood sugar levels, and support healthy gut bacteria. Including fiber-rich foods like California Rolls in your diet can be a smart choice for overall health and wellness.

Sodium content is relatively high

One thing to keep in mind when it comes to California Roll Sushi is the sodium content. A three-piece serving typically has around 250-300 milligrams of sodium. While this isn't an alarming amount of sodium, it's worth noting that many people consume more sodium than is recommended for optimal health. If you're watching your sodium intake, be mindful of how much soy sauce you use when eating California Rolls or other sushi rolls.

Protein content is moderate

Each three-piece serving of California Roll Sushi has around 6-7 grams of protein, mostly from the crab meat. While this isn't a huge amount of protein compared to some other foods, it can still help contribute to your daily protein needs. Protein is an important nutrient for building and repairing tissues in the body, as well as supporting immune function and maintaining healthy skin, hair, and nails. If you're looking to increase your protein intake, you may want to pair California Rolls with some other protein-rich foods, such as edamame or grilled chicken.

Nutrient-dense seaweed is included

The wrapper that surrounds California Roll Sushi is made of seaweed, which is a nutrient-dense ingredient. Seaweed is high in vitamins and minerals, including iodine, calcium, and iron. Including seaweed in your diet can provide numerous health benefits, from supporting thyroid function to strengthening bones. While the amount of seaweed in a California Roll Sushi is relatively small, it's still a great way to get some of the nutrients that seaweed has to offer.

May contain mercury from fish

One potential concern when it comes to consuming sushi is the presence of mercury in some fish. Mercury is a naturally occurring element that can accumulate in fish, especially larger predatory species like tuna. While California Roll Sushi is typically made with crab meat, which doesn't have high levels of mercury, there is still a chance that other types of sushi or sashimi could expose you to this metal. If you eat a lot of sushi or other seafood, you may want to talk to your doctor about getting tested for mercury levels.

Possible allergens include soy and fish

Some people may be allergic to certain ingredients in California Roll Sushi, such as soy sauce or fish. If you have a food allergy, it's important to be aware of the potential allergens in your food and to take steps to avoid exposure. If you're unsure whether a certain type of sushi contains an allergen that you're sensitive to, don't hesitate to ask your server or the chef for more information.

Limitations to the health benefits

While there are certainly benefits to eating California Roll Sushi, there are also some limitations to keep in mind. For one, a serving only provides a small amount of many nutrients, so it's important to pair it with other nutritious foods to get a well-rounded meal Additionally, California Roll Sushi may not be the best choice for everyone. Those who are watching their sodium or carb intake may want to limit their consumption, and those who are allergic to soy or fish will need to avoid it altogether.

Serving size and portion control are important

When it comes to sushi, portion control is important. While a three-piece serving of California Roll Sushi is relatively small, it's easy to go overboard if you're not paying attention to how much you're eating. To make sure you're getting the right amount of California Roll Sushi, try to stick to one serving size (three pieces) and pair it with other healthy foods like a salad or miso soup.