California Roll
The most ordered roll in the world: soft avocado, crunchy cucumber and crab sticks in a neat roll of rice and toasted sesame. A fresh, light meal with a moderate glycemic index (≈55), but note that processed crab sticks contain hidden starch.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Keep your portion to 6 to 8 pieces, and add a side green salad to boost the fibre so the starch is absorbed gradually and comfortably.
Best preparation methods
Enjoy natural pickled ginger between pieces to refresh the palate, and avoid extra spicy mayonnaise poured over the rolls.
Important Nutritional Note
The crab used here (surimi) is processed fish protein with added cornflour, so it is not pure protein for anyone on a strict low-carbohydrate diet and should be counted as starch.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (180 g) |
|---|---|---|
| Calories | 140 kcal | 252 kcal |
| Protein | 6 g | 10.8 g |
| Carbohydrate | 19 g | 34.2 g |
| Available carbohydrate | 17.5 g | 31.5 g |
| Fat | 4.5 g | 8.1 g |
| Dietary fibre | 1.5 g | 2.7 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Asian dishes with a glycemic index (14), it ranks 10 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is California Roll good for weight loss?
It can fit a balanced plan with portion control: a 180 g portion gives 252 kcal, and what matters most is your total daily intake and the rest of the meal.
How does California Roll affect blood sugar?
Its glycemic index is 55 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 180 g portion has a glycemic load of 17.3 (Medium), so it is best combined with protein or fibre-rich vegetables.
What is the nutritional value of a typical portion of California Roll?
A typical 180 g portion of California Roll provides about 252 kcal, 10.8 g protein, 34.2 g carbohydrate, 8.1 g fat and 2.7 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.