California Roll Calories: Nutrition Facts, Ingredients, and Healthier Alternatives
California rolls are one of the most popular sushi choices, made with sushi rice, imitation crab, avocado, cucumber, and nori (seaweed). While they are considered a relatively healthy meal, their calorie count varies depending on portion size, ingredients, and toppings like mayonnaise or sesame seeds. This guide provides a detailed breakdown of California roll calories, ingredients, nutrition facts, and how to make a healthier version at home.
Equipment
- Bamboo sushi rolling mat
- Sharp knife
- Rice cooker or pot for cooking sushi rice
- Mixing bowl
- Plastic wrap (to prevent sticking)
- Cutting board
- 🛒 Ingredients (For 1 California Roll – 6 Pieces):
Ingredients
- ✅ Main Ingredients:
- 1 sheet nori seaweed
- ½ cup cooked sushi rice ~200 calories
- 3 oz imitation crab ~80-100 calories
- ¼ medium avocado ~60 calories
- ¼ cup cucumber thinly sliced (~4 calories)
- ✅ Optional Add-ons:
- 1 tsp sesame seeds ~15 calories
- 1 tbsp mayonnaise if used, e.g., spicy mayo (~90 calories)
- 1 tbsp low-sodium soy sauce for dipping (~10 calories)
Instructions
- Step 1: Prepare Sushi Rice
- Rinse ½ cup sushi rice under cold water until the water runs clear.
- Cook the rice using a rice cooker or stovetop.
- Once cooked, transfer to a bowl and mix with 1 tbsp rice vinegar, ½ tsp sugar, and a pinch of salt. Let it cool.
- Step 2: Prepare the Fillings
- Slice cucumber into thin matchstick strips.
- Cut avocado into thin slices.
- Shred imitation crab and mix with a little mayo (optional) for creaminess.
- Step 3: Assemble the Roll
- Lay a sheet of nori (shiny side down) on a bamboo mat covered with plastic wrap.
- Spread an even layer of sushi rice over the nori, leaving ½ inch at the top edge clear.
- Flip the sheet so the rice is facing down (for an inside-out roll).
- Place cucumber, avocado, and imitation crab in a row near the bottom.
- Step 4: Roll and Slice
- Using the bamboo mat, roll the sushi tightly, applying gentle pressure.
- Slice the roll into 6 even pieces with a sharp knife (wetting the blade helps prevent sticking).
- Step 5: Serve & Enjoy!
- Sprinkle with sesame seeds (optional).
- Serve with low-sodium soy sauce, wasabi, and pickled ginger.
Notes
For a healthier version, use brown rice or cauliflower rice instead of white sushi rice.
Use real crab meat instead of imitation crab for more protein and fewer additives.
To lower sodium, avoid soy sauce or use a low-sodium alternative.
For a low-carb version, skip the rice and make a cucumber-wrapped sushi roll.
Use real crab meat instead of imitation crab for more protein and fewer additives.
To lower sodium, avoid soy sauce or use a low-sodium alternative.
For a low-carb version, skip the rice and make a cucumber-wrapped sushi roll.