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Crunch roll Calories
Crunchy sushi roll typically made with rice, nori, seafood or surimi, and crispy topping.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Crunch roll (35 g) has 74 calories. That works out to 210 calories per 100 g. It contains 10 g of carbs, 2.5 g of protein, 2.6 g of fat and 0.5 g of fiber. Its 0.2 µg of B12 covers 9% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Crunch roll Nutrition Facts
Selected: 1 piece (medium) · 35 g
74
KCAL / 35G
Carbs
10g
· 4% DV
Protein
2.5g
· 5% DV
Fat
2.6g
· 3% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 14% · Fat 32%
Crunch roll nutrition facts table · 1 piece (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 74 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 0.45 g | 2% |
| Trans fat | 0.01 g | |
| Sodium | 133 mg | 6% |
| Total carbohydrate | 10 g | 4% |
| Fiber | 0.5 g | 2% |
| Protein | 2.5 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Crunch roll?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 35 g | 74 kcal |
| 1 piece (small) | 30 g | 63 kcal |
| 1 piece (large) | 45 g | 95 kcal |
| 100 g | 100 g | 210 kcal |
| 1 serving (medium) | 200 g | 420 kcal |
| 6 piece (medium) | 210 g | 441 kcal |
| 8 piece (large) | 280 g | 588 kcal |
| 1 serving (large) | 280 g | 588 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Crunch roll
What is a crunch roll?
A crunch roll is a sushi roll made with seasoned rice and nori, usually filled with seafood or surimi and finished with a crispy topping. Recipes vary by restaurant, so the filling and crunchy garnish are not fixed.
What is the difference between a crunch roll and a California roll?
A California roll is typically filled with imitation crab, avocado, and cucumber, while a crunch roll is distinguished by a crispy topping or crunchy filling. Some crunch rolls use similar ingredients, but the added texture sets them apart.
Is a crunch roll cooked or raw?
Many crunch rolls use cooked shrimp tempura or surimi, but the name does not guarantee that every ingredient is cooked. Ask the restaurant whether the particular roll contains raw fish, especially if you are avoiding it.
What makes the topping on a crunch roll crunchy?
The crunch usually comes from tempura flakes, fried onions, or another crisp garnish sprinkled over the roll. Some versions put crunchy ingredients inside as well; the exact topping depends on the sushi restaurant.
How do you make a crunch roll at home?
Spread sushi rice over a sheet of nori, add a cooked seafood or surimi filling and any desired vegetables, then roll and slice it. Sprinkle tempura flakes on top just before serving so they stay crisp.
What sauce goes best with a crunch roll?
A little soy sauce is a common accompaniment to a crunch roll, with wasabi and pickled ginger served on the side. If the roll already has a savory or spicy sauce, taste it first before adding more.
Can you reheat a crunch roll?
A crunch roll is usually best served cold or at room temperature, and reheating can make the rice tough and the nori chewy. If it contains cooked tempura, warming it may also soften the crunchy coating rather than restore it.
Can you eat a crunch roll the next day?
Yes, if you refrigerated the crunch roll promptly in a covered container. Eat it as soon as possible, ideally by the next day, because it contains perishable seafood and its rice and crunchy topping lose quality in storage.
Is a crunch roll a good choice for weight loss?
A crunch roll can fit into a weight-loss eating plan, but its fried topping, sauces, and rice can make it less filling than a roll with more vegetables and lean protein. Pair it with a vegetable-based side rather than relying on several rolls alone.
Why does a crunch roll get soggy?
A crunch roll gets soggy when moisture from the rice, filling, sauce, or refrigeration reaches the crispy topping. Keep sauces separate and add tempura flakes just before eating; storing the roll assembled will not preserve its original crunch.
Crunch roll Vitamins & Minerals
Vitamins
B12
0.21µg · 9% DV
B3
0.42mg · 3% DV
B5
0.12mg · 2% DV
Biotin
0.7µg · 2% DV
Minerals
Selenium
4.2µg · 8% DV
Sodium
133mg · 6% DV
Manganese
0.11mg · 5% DV
Phosphorus
32mg · 5% DV
Potassium ⭐
40mg · 1% DV
Crunch roll Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Crunch roll
To burn the 74 calories in 1 piece (medium) (35 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Crunch roll?
A Crunch roll is a sushi-style roll made with rice and nori, usually filled with seafood or surimi and finished with a crispy topping. The filling and topping vary from one restaurant to another. Its appeal is the contrast between tender rice and a crunchy exterior, with a savoury flavour shaped by the filling and any sauces.
It is commonly served in sushi restaurants, often alongside other rolls, with soy sauce, pickled ginger and wasabi. The rice makes it mainly a carbohydrate-containing choice, while the seafood or surimi contributes some protein; a medium piece is about 35 g. For a lighter meal, enjoy a few pieces with edamame or a simple salad rather than adding several rich sauces.
How Nutritious Is Crunch roll?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Crunch roll Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Crunch roll Contain Allergens?
Contains these allergens:
Which Diets Is Crunch roll Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Crunch roll Fat Profile
SATURATED
0.45g
MONOUNSATURATED
0.74g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 12.8:1
Above the ideal 4:1 (12.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.