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Rainbow roll Calories
Sushi roll made with rice, nori, crab/surimi, avocado, and assorted raw fish on top
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Rainbow roll (35 g) has 59 calories. That works out to 170 calories per 100 g. It contains 8.4 g of carbs, 3.2 g of protein, 1.6 g of fat and 0.5 g of fiber. Its 0.6 µg of B12 covers 23% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Rainbow roll Nutrition Facts
Selected: 1 piece (medium) · 35 g
59
KCAL / 35G
Carbs
8.4g
· 3% DV
Protein
3.2g
· 6% DV
Fat
1.6g
· 2% 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 55% · Protein 21% · Fat 24%
Rainbow roll nutrition facts table · 1 piece (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 59 kcal | |
| Total fat | 1.6 g | 2% |
| Saturated fat | 0.32 g | 2% |
| Trans fat | 0 g | |
| Sodium | 112 mg | 5% |
| Total carbohydrate | 8.4 g | 3% |
| Fiber | 0.5 g | 2% |
| Protein | 3.2 g | 6% |
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 Rainbow roll?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 35 g | 59 kcal |
| 1 piece (small) | 30 g | 51 kcal |
| 1 piece (large) | 45 g | 77 kcal |
| 100 g | 100 g | 170 kcal |
| 6 piece (medium) | 210 g | 357 kcal |
| 1 serving (medium) | 210 g | 357 kcal |
| 8 piece (large) | 280 g | 476 kcal |
| 1 serving (large) | 280 g | 476 kcal |
| 10 piece (jumbo) | 350 g | 595 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Rainbow roll
What is in a rainbow roll?
A rainbow roll is usually a sushi roll with a California-style filling, such as crab or surimi, avocado, and cucumber, topped with slices of assorted fish and avocado. The exact filling and toppings vary by restaurant, so there is no single fixed recipe.
Why is it called a rainbow roll?
It is called a rainbow roll because slices of fish and avocado in different colors are arranged across the top. The colorful topping is the defining feature; the filling underneath is often similar to a California roll.
Is the fish on a rainbow roll raw?
Usually, yes: the fish placed on top of a rainbow roll is commonly served raw. Some restaurants offer cooked seafood or a cooked-fish version, so ask what is on top if you want to avoid raw fish.
Does a rainbow roll contain real crab?
Often it contains surimi, also called imitation crab, rather than real crab. Surimi is typically made from white fish and seasoned to resemble crab; restaurants may use real crab instead, so ask which one is in their roll.
How is a rainbow roll different from a California roll?
A California roll is usually filled with crab or surimi, avocado, and cucumber, with rice on the outside. A rainbow roll often uses a similar filling but adds colorful slices of fish and avocado over the top.
How do you make a rainbow roll at home?
Make a roll with sushi rice, nori, avocado, cucumber, and crab or surimi, then arrange thin slices of fish and avocado over it. Wrap it in plastic film and press gently to help the toppings stay in place; use fish sold for raw consumption.
What fish is usually on a rainbow roll?
Salmon and tuna are common rainbow roll toppings, and some versions include other white fish. The combination is not standardized, so check with the restaurant if you need to know the species or avoid a particular fish.
Can you eat leftover rainbow roll the next day?
It is safest to eat a rainbow roll soon after it is made, especially when it contains raw fish. Refrigerate leftovers promptly in a covered container, and discard them if they were left out for a long time or seem unusual in smell or appearance.
What sauce goes best with a rainbow roll?
Soy sauce is the classic dip for a rainbow roll, while wasabi and pickled ginger are common accompaniments. Use soy sauce sparingly so it does not overpower the fish and avocado; some restaurants also add a sweet or spicy sauce.
Is a rainbow roll a healthy sushi choice?
A rainbow roll can provide fish and avocado, but its overall nutritional profile depends on the filling, sauces, and portion. Raw fish also carries food-safety risks for some people, so choose a cooked version if you need to avoid raw seafood.
Rainbow roll Vitamins & Minerals
Vitamins
B12
0.56µg · 23% DV
B3
0.66mg · 4% DV
B6
0.06mg · 4% DV
Vitamin D
0.66µg · 3% DV
Minerals
Selenium
6.3µg · 11% DV
Phosphorus
41mg · 6% DV
Iodine
8.4µg · 6% DV
Sodium
112mg · 5% DV
Potassium ⭐
74mg · 2% DV
Rainbow roll Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Rainbow roll
To burn the 59 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 Rainbow roll?
A Rainbow roll is a sushi roll made with rice and nori, typically filled with crab or surimi and avocado, then topped with slices of assorted raw fish. Its colourful topping gives it its name. It is a modern sushi-menu favourite, especially outside Japan, rather than a traditional Japanese roll.
It is usually served in bite-sized pieces with soy sauce, pickled ginger and wasabi, as part of a sushi meal or shared platter. The rice supplies most of its carbohydrates, while the seafood contributes protein; it provides 9.2 g of protein per 100 g. Pair it with a seaweed salad or edamame for a more varied meal, or choose extra vegetables if you want a lighter balance.
How Nutritious Is Rainbow 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 Rainbow 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 Rainbow roll Contain Allergens?
Contains these allergens:
Which Diets Is Rainbow roll Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Rainbow roll Fat Profile
SATURATED
0.32g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.35g
Omega 6:3 ratio 1.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.