1 serving (200 grams) contains 350 calories, 20.0 grams of protein, 10.0 grams of fat, and 38.0 grams of carbohydrates.
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Nutrition Information
Calories |
411.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.8 g | 15% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 35.3 mg | 11% | |
| Sodium | 588.2 mg | 25% | |
| Total Carbohydrates | 44.7 g | 16% | |
| Dietary Fiber | 3.5 g | 12% | |
| Sugars | 5.9 g | ||
| protein | 23.5 g | 47% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 35.3 mg | 2% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 352.9 mg | 7% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Rainbow roll
The Rainbow Roll is a popular sushi dish originating from Japanese cuisine, known for its vibrant presentation and combination of fresh fish, vegetables, and rice. Typically, it consists of a roll filled with crab or imitation crab, cucumber, and avocado, and is topped with assorted slices of raw fish such as salmon, tuna, and yellowtail. Its nutritional profile is balanced, offering a rich source of lean protein, heart-healthy fats, and essential vitamins like vitamin D and B12 from the fish, as well as fiber and potassium from the vegetables. Rainbow Rolls are relatively low in calories but nutrient-dense, making them a wholesome choice when consumed in appropriate portions.
Health Benefits
- Rich in omega-3 fatty acids, which support heart health and brain function, from fatty fish like salmon and tuna.
- Excellent source of vitamin B12, crucial for red blood cell production and nervous system function, found in fish components.
- Provides dietary fiber and potassium from the inclusion of avocado and cucumber, which support digestion and electrolyte balance.
Dietary Considerations
Selection and Storage
Consume the Rainbow Roll immediately as raw fish can spoil quickly. If stored, refrigerate within 2 hours and consume within 24 hours to ensure freshness and food safety.
Common Questions About Rainbow roll Nutrition
Is Rainbow Roll high in protein?
Rainbow Rolls typically contain around 10-15 grams of protein per serving, depending on the exact ingredients used. The fish toppings, such as tuna, salmon, or shrimp, provide the majority of the protein content, making it a moderate-protein choice compared to other sushi rolls.
Can I eat Rainbow Roll on a keto diet?
Rainbow Rolls are not suitable for a strict keto diet due to the rice base, which is high in carbs. A single serving can contain approximately 35-40 grams of carbohydrates, making it incompatible with the low-carb requirements of keto diets. Opt for sashimi if you're following keto.
Are there any health benefits or concerns with Rainbow Roll?
Rainbow Rolls offer health benefits such as omega-3 fatty acids from fish, which support heart health and brain function. However, they can also be high in sodium due to soy sauce and imitation crab meat, which may be a concern for individuals watching their sodium intake. Moderation is key.
What is the recommended portion size for Rainbow Roll?
A typical Rainbow Roll serving size includes 6-8 pieces, which is enough for one meal. If you are monitoring calorie intake, this portion usually contains approximately 350-400 calories. Pairing it with a salad or vegetable side can make it more balanced.
How does Rainbow Roll compare to other sushi rolls?
Compared to rolls like California Roll, Rainbow Rolls are higher in protein due to the variety of fish toppings. However, they often contain more calories and fat owing to the avocado slices and fish. They are considered a more nutrient-dense option due to the inclusion of omega-3-rich seafood.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Omega-3 Fatty Acids: Fact Sheet for Health ProfessionalsNational Institutes of Health, Office of Dietary SupplementsDiscusses the health benefits of omega-3 fatty acids found in fish, a key ingredient in rainbow rolls.
- Health Benefits of Eating SeafoodDietary Guidelines for Americans, 2020-2025Highlights the importance of seafood, such as the fish used in rainbow rolls, in a balanced diet.
- Marine Omega-3 Polyunsaturated Fatty Acids and Cardiovascular Disease: A Scientific Statement From the American Heart AssociationAmerican Journal of Clinical NutritionExplores the cardiovascular benefits of omega-3 fatty acids, commonly found in sushi ingredients like salmon and tuna in rainbow rolls.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
