Rainbow Roll Nutrition Facts

Calories, fat, protein, and carbohydrate values for Rainbow Roll.


There are 504 calories in Rainbow Roll.


Nutrition Facts
Rainbow Roll
Serving Size:


roll (8 pieces) (324 grams)

Amount Per Serving
Calories from Fat 244
Calories 504

% Daily Value*

Total Fat 27 grams

Saturated Fat 4.4 grams

Trans Fat 0.1 grams
Polyunsaturated Fat 10 grams
Monounsaturated Fat 11 grams

Cholesterol 79 milligrams

Sodium 729 milligrams

Potassium 691 milligrams

Total Carbohydrates 41 grams

Dietary Fiber 5.1 grams

Sugars 7.2 grams
Protein 25 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Bakery / Deli > Prepared & Preserved Foods > Prepared Meats, Poultry & Seafood > Sushi

How long would it take to burn off 500 KCal?
Walking (3mph) 136 minutes
Running (6mph) 48 minutes
Bicycling (10mph) 70 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

Sushi lovers are no strangers to the vibrant and delicious Rainbow Roll. With its colorful appearance and enticing flavors, this popular uramaki sushi roll has captured the hearts (and taste buds) of many. In this expert article, we will take a closer look at the Rainbow Roll, highlighting its unique features, potential benefits, and important considerations.
Features of the Rainbow Roll:

  1. Colorful presentation:
    The Rainbow Roll is distinguished by its visually appealing presentation. It features a variety of fish, typically including tuna, salmon, white fish, yellowtail, snapper and eel, arranged on a roll filled with cucumber, avocado and crab stick. The vibrant assortment of fish creates a beautiful rainbow-like display, making it an eye-catching choice for sushi lovers.
  2. Combination of tastes and textures:
    One of the main attractions of the Rainbow Roll is its harmonious blend of flavors and textures. The freshness of the fish, the creaminess of the avocado, the crunch of the cucumber, and the slight sweetness of the crab stick work together to create a delightful taste experience. Each ingredient complements the others, resulting in a well-balanced sushi roll.

Benefits of the Rainbow Roll:

  1. Nutritional value:
    The Rainbow Roll offers several nutritional benefits. It is a good source of protein, with each serving providing approximately 25g of protein. It also contains healthy fats from seafood and avocado, which are essential for a balanced diet. The roll also provides fiber, vitamins, minerals and antioxidants, contributing to overall nutritional well-being.
  2. Accessibility for beginners:
    For sushi beginners who may be hesitant to try raw fish, the Rainbow Roll serves as an excellent introduction to the world of sushi. The inclusion of cooked crab or imitation crab, along with avocado, provides a familiar and accessible taste. This makes it a great stepping stone to exploring more traditional and advanced sushi options.


  1. Raw fish:
    While the Rainbow Roll typically includes raw fish, it’s important to note that some variations may use smoked or canned salmon and mango slices instead. If you prefer the traditional raw fish experience, make sure the restaurant or sushi bar you visit uses fresh, high-quality fish to minimize any potential health risks.
  2. Calories:
    As with any food, it’s important to consider the calorie content, especially if you’re watching your calorie intake. The Rainbow Roll contains approximately 504 calories per serving. While it can be enjoyed as part of a balanced meal, individuals with special dietary needs or weight management goals should be mindful of portion sizes and total calorie consumption.

The Rainbow Roll is a visually stunning and flavorful sushi roll that offers a delightful combination of flavors and textures. With its nutritional value, accessibility for beginners, and the ability to customize ingredients, it has become a popular choice among sushi enthusiasts. However, it’s important to consider factors such as raw fish freshness and calorie content when enjoying this delicious roll. Whether you’re a sushi aficionado or a first-time sushi adventurer, the Rainbow Roll is definitely worth trying for its unique features and potential benefits.

Questions and Answers

What is a rainbow roll made of?

The rainbow roll is a type of uramaki sushi roll filled with cucumber, avocado and crab stick. It is made with several types of fish, most commonly tuna, salmon, white fish, yellowtail, snapper, and eel. The combination of these ingredients creates a vibrant and flavorful sushi roll.

What is the difference between a California Roll and a Rainbow Roll?

The California roll contains crab, nori (seaweed), cucumber and sesame seeds. The Rainbow Roll, on the other hand, is similar to the California Roll, but with the addition of several types of fish on top, creating a colorful “rainbow” effect. The Rainbow Roll typically contains additional fish such as tuna, salmon, and sometimes eel.

Are Rainbow Rolls raw?

Typically, the Rainbow Roll contains raw fish such as salmon and tuna, which are not cooked. However, some variations may use smoked or canned salmon, or replace raw tuna with mango slices. It’s always a good idea to check with the sushi restaurant to confirm the ingredients used in their Rainbow Roll.

Is the Rainbow Roll healthy?

Rainbow Rolls can be part of a healthy diet. They are high in protein and healthy fats from seafood and avocado. They also provide fiber, vitamins, minerals and antioxidants. However, it’s important to consider portion size and total calorie intake, as the Rainbow Roll contains approximately 504 calories per serving.

Can anyone eat Rainbow Rolls?

Rainbow Rolls can be enjoyed by most people, but it’s important to consider personal dietary restrictions or allergies. If you have specific dietary concerns, such as seafood allergies or dietary preferences, it’s a good idea to check ingredients and preparation methods with the sushi restaurant. In addition, pregnant women and individuals with compromised immune systems should exercise caution when consuming raw seafood.