it is actually neither; the Japanese R is an alveolar flap/tap, which is related to but not the same as the English R or L. Because of its similarity (and the lack of a proper R and L), the Japanese R is used in lieu of R or L in loanwords or place names like Rotterdam or London.
To make it easier to visualize, try the rolling R sound like in the Spanish word "perro." The Japanese R is almost identical to that, but your tongue only taps the roof of the mouth once (the major difference being the rolling R requires you to relax the tongue and use your aspiration to create the sound, whereas the tap still uses the tongue muscles, similar to a D).