With a FoodScore of 85/100, California Sushi Roll is a very good choice, primarily due to its high fiber content and healthy fat profile.
This food scores 85/100, placing it in the 'very good' category for overall nutritional quality.
It provides 6.8g of fiber per 100g, contributing significantly to daily fiber needs.
The fat profile is favorable, with 15.41g total fat and only 2.13g saturated fat.
It is a minimally processed food, classified as NOVA 1.
Contains 507mg of potassium per 100g, which is 11% of the Daily Value.
Scores +29 points above the grain category average (56/100 across 107 foods).
Fiber
6.8g
24% of Daily Value
Protein
1.96g
4% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
8mg
0% of Daily Value
+
What it brings to the table
Fiber (6.8g)+8
Micronutrients (Potassium, Vitamin C, Vitamin E, Vitamin K, Folate, Riboflavin)+12
Healthy fat profile+10
Whole food (NOVA 1)+10
Bonus cap (+35)-5
−
What holds it back
Nothing significantly penalised here. Well done.
Why it scores 85
The California Sushi Roll achieves a very good FoodScore of 85/100, largely driven by its strong nutritional profile and minimal processing. It earns a significant bonus for its high fiber content, providing 6.8g per 100g, which is a substantial contribution to daily recommendations. The food also receives points for its beneficial micronutrient composition, including notable amounts of potassium, vitamin C, and folate. Its fat profile is another key positive, with a relatively low amount of saturated fat compared to total fat, contributing to a healthy fat bonus. Furthermore, being a NOVA 1 food, it is considered minimally processed, which adds a substantial bonus to its score. There are no penalties applied to this food, indicating an absence of high levels of added sugar, sodium, or unhealthy fats. To achieve an even higher score, increasing its protein content or diversifying its micronutrient profile further could be beneficial, though its current score is already excellent.
Health benefits
What the nutrients in sushi roll california actually do for you, grounded in established dietary science.
Supports Heart Health
The California Sushi Roll contributes to heart health through its favorable fat profile and micronutrient content. It contains 15.41g of total fat, with only 2.13g being saturated fat, which aligns with dietary recommendations to limit saturated fat intake for cardiovascular well-being. Additionally, the presence of 507mg of potassium per 100g, providing 11% of the Daily Value, is beneficial as potassium helps to regulate blood pressure. The small amount of omega-3 fatty acids also plays a role in supporting heart function. While not a primary source of all heart-healthy nutrients, its overall composition supports a heart-conscious diet.
Promotes Digestive Health
This food is an excellent source of dietary fiber, which is crucial for promoting digestive health. With 6.8g of fiber per 100g, it significantly contributes to the recommended daily intake of 25-38g for adults. Fiber helps to maintain bowel regularity and can prevent constipation. It also acts as a prebiotic, feeding beneficial gut bacteria and supporting a healthy gut microbiome. Including fiber-rich foods like the California Sushi Roll can improve overall digestive function and contribute to feelings of fullness, which can be beneficial for weight management.
Aids in Blood Sugar Management
The California Sushi Roll can be a supportive food for blood sugar management due to its high fiber content and absence of added sugar. The 6.8g of fiber per 100g helps to slow down the absorption of glucose into the bloodstream, preventing rapid spikes in blood sugar levels. This is particularly beneficial for individuals managing diabetes or those aiming to maintain stable energy levels. Furthermore, the absence of added sugar means it doesn't contribute to unnecessary sugar intake, which is a key factor in preventing insulin resistance and managing blood glucose effectively. Its minimally processed nature also means it retains more of its natural nutrients.
Contributes to Overall Nutrient Intake
Beyond its macronutrient benefits, the California Sushi Roll offers a range of essential micronutrients that contribute to overall health. It provides 507mg of potassium (11% DV), which is vital for nerve function and fluid balance. The food also contains 22% of the Daily Value for folate, a B vitamin crucial for cell growth and metabolism, and 10% of the Daily Value for Vitamin C, an antioxidant important for immune function. While not a powerhouse for every vitamin and mineral, its contribution to these key micronutrients makes it a valuable addition to a balanced diet, supporting various bodily functions.
With a FoodScore of 85/100, California Sushi Roll is a very good choice, primarily due to its high fiber content and healthy fat profile.
How to eat it
California Sushi Rolls are a popular and versatile meal or snack in the US diet, often enjoyed as a light lunch, appetizer, or part of a larger meal. They are typically served chilled or at room temperature. Their convenient, bite-sized format makes them an easy option for on-the-go consumption. While often paired with soy sauce, wasabi, and pickled ginger, these condiments can significantly increase sodium intake, so moderation is key. A typical serving size is often around 100-150g.
To reduce sodium intake, opt for low-sodium soy sauce or enjoy your roll plain, appreciating the natural flavors.
Pair with a side of edamame or a small salad for added protein and vegetables, creating a more balanced meal.
Store California rolls in an airtight container in the refrigerator and consume within 24 hours for optimal freshness and safety.
Consider making your own at home to control ingredient quality and customize fillings, potentially adding more vegetables or lean protein.
Things to keep in mind
For most healthy adults, California Sushi Rolls are generally safe to consume in normal serving sizes. Individuals with shellfish allergies should be aware that imitation crab, a common ingredient, often contains a small amount of real crab or other fish. Those with celiac disease or gluten sensitivity should confirm that the imitation crab and any sauces used are gluten-free, as some may contain wheat. While the fiber content is beneficial, individuals unaccustomed to high fiber intake might experience mild digestive discomfort if consumed in very large quantities. There are no widely documented significant drug interactions or specific population warnings for this food at typical consumption levels.
Reader questions
Is California Sushi Roll healthy?
Yes, the California Sushi Roll is considered a very healthy choice, scoring 85/100 on FoodScore. It is notable for its high fiber content (6.8g per 100g), favorable fat profile with low saturated fat, and the absence of added sugars. It also provides beneficial micronutrients like potassium and folate, making it a nutritionally sound option for most diets.
Is California Sushi Roll good for weight loss?
California Sushi Roll can be a good option for weight loss due to its moderate calorie density (167 calories per 100g) and high fiber content. The 6.8g of fiber per 100g can promote satiety and fullness, helping to reduce overall calorie intake. However, portion control is still important, as larger servings can add up in calories. Choosing rolls with more vegetables can further enhance their weight management benefits.
Is California Sushi Roll ultra-processed?
No, the California Sushi Roll is not ultra-processed. It is classified as NOVA 1, meaning it is a minimally processed food. This classification indicates that it consists of whole or minimally altered ingredients, retaining most of their natural nutritional properties. This makes it a healthier choice compared to many highly processed convenience foods.
How can I make my California Sushi Roll healthier?
To make your California Sushi Roll even healthier, consider opting for brown rice instead of white rice to boost fiber content. You can also increase the amount of fresh vegetables inside, such as cucumber, avocado, and carrots, for more vitamins and antioxidants. Limiting the use of high-sodium soy sauce or choosing a low-sodium alternative will also improve its nutritional profile.
What are some good alternatives to California Sushi Roll?
If you're looking for alternatives, consider other types of sushi rolls with lean protein and abundant vegetables, such as a vegetable roll or a salmon avocado roll. For a non-sushi option, a poke bowl offers similar ingredients like rice, fish, and vegetables, allowing for customization and control over sauces. Rice paper rolls with fresh ingredients are another light and healthy choice.
Does California Sushi Roll contain a lot of sodium?
The California Sushi Roll itself contains a very low amount of sodium, with only 8mg per 100g. However, it is commonly served with soy sauce, which is typically very high in sodium. The sodium content of your meal will significantly increase if you use generous amounts of soy sauce. To keep sodium intake low, use low-sodium soy sauce sparingly or skip it altogether.