Can you eat California rolls while pregnant?

In this short article, we will provide an answer to the question, “Can you eat California rolls while pregnant?” with an in-depth analysis of the California rolls, Ingredients by which these rolls are formed, their nutritional value and the effect of eating California rolls while pregnant.

Can you eat California rolls while pregnant?

Yes, pregnant women can eat California rolls. California rolls are generally considered safe during pregnancy. They are the most famous sushi rolls, which are usually prepared with seafood meat sticks that are cooked and made from low mercury fish. 

The low mercury fish are such as canned light tuna, shrimp, Pollock, catfish and salmon. These fish are considered more edible due to less mercury levels.

California rolls were first prepared by Chef Manashita Ichiro early in the 1970s in Tokyo at Kaikan restaurant in Los Angeles. It was designed especially for those customers who did not like to eat raw fish. By nutrition, it is considered one of the lowest-calorie and high healthy fat foods.

Reason for eating California roll while pregnancy

California rolls are fine to eat during pregnancy as they do not contain raw fish. Instead, it consists of veggies and cooked crab. It also has avocado and carrot that is wrapped in rice and seaweed. If you are comfortable eating California rolls, then consider it safe.

However, raw sushi is not safe to eat because it may cause infection during pregnancy. Raw sushi can expose the baby to certain parasites and bacteria and can also disturb the mercury level.

Ingredients in California rolls

A California roll consists of the following ingredients:

  • Sushi rice
  • Sushi Nori
  • Avocado
  • Cucumber
  • Seafood meat

The crab meat can either be imitation crab meat or freshly cooked crab meat. Imitation crab meat is formed from sushi such as Pollack or pacific whiting. Imitation crab meat is flavoured so that it tastes like actual crab meat. Among all ingredients, sushi is considered a healthy part of the food.

Calories and serving size

Calories are defined as the amount of energy that is required by humans to complete daily tasks. However, the need for calories is not the same for all humans, it varies from human to human depending upon their age, health, weight, sex and level of activities that are performed by them. 

Serving one sushi is equal to one serving. Sushi rolls are cut up into pieces to eat easily. A single roll of California can be divided into eight pieces that give us 255 calories. California rolls consist of carbohydrates, proteins and fats that make up a complete enriched diet which is a complete source of energy. 


A California sushi roll consists of 7 grams of fat. Avocado in California roll is considered one of the good sources of fat. Most of the avocado fat is associated with monounsaturated fats. 

A diet enriched in mono-saturated fat enables to reduce cardiac issues like heart diseases and it is also a significant factor that helps to lower the level of bad cholesterol in the body. According to the American Heart Association, total fat intake should be 25 to 30 per cent of the daily calories.


One single California roll consists of 9 grams of total protein. Crabmeat present in California roll is highly enriched in protein. It provides all the essential amino acids that are necessary for the human body. 

Protein requirement varies from gender to gender. In the case of healthy women, protein requirements are 46 grams of protein per day and in the case of men, these are 56 grams of protein per day. 


According to the U.S department of agriculture, it is stated that 45 to 65 calories are made from carbohydrates and it also provides energy. 2000 calories in a diet mean to have 225 to 325 grams of carbohydrates per day.

One California sushi roll gives 38 grams of carbohydrate. Rice is the most enriched source of carbohydrates in California roll. For a low-carb diet, add more vegetables like cucumber and skip the rice. 

Side effects

Many side effects are associated with eating undercooked or raw fish.

  • Illness can be caused due to the number of parasites in the raw fish used to make California rolls. These parasites get into the stomach and intestinal walls. Symptoms include abdominal pain, nausea, mild fever and vomiting.
  • Raw fish may also contain neurotoxins. Neurotoxin is poisonous to health that disrupts brain health. 
  • Raw fish-eating is also the second name for taking human-made toxins that are absorbed by the fish.
  • It can also lead to mercury poisoning.


In this short article, we have provided an answer to the question, “Can you eat California rolls while pregnant?” with an in-depth analysis of the California rolls, Ingredients by which these rolls are formed, their nutritional value and the effect of eating California rolls while pregnant.


Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.