California roll vs salmon onigiri: which is healthier?
They are about equally nutrient-dense: California roll scores 16/100 and salmon onigiri 16/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
California roll
150 kcal per 100 g. 1 roll (8 pieces): 220 g
Salmon onigiri
157 kcal per 100 g. 1 onigiri: 135 g
Which to pick for your goal
- Fewer caloriesAbout even150 vs 157 kcal per 100 g
- More proteinSalmon onigiri3.3 vs 5.7 g per 100 g
- More fiberCalifornia roll1.1 vs 0 g per 100 g
- Less sugarSalmon onigiri2.8 vs <0.1 g per 100 g
- More potassiumCalifornia roll121 vs 90 mg per 100 g
- Less saturated fatAbout even0.8 vs 0.4 g per 100 g
Nutrition side by side
| Nutrient | California roll, 100 g | Salmon onigiri, 100 g | California roll, 220 g | Salmon onigiri, 135 g |
|---|---|---|---|---|
| Calories | 150 kcal | 157 kcal | 330 kcal | 212 kcal |
| Protein | 3.3 g | 5.7 g | 7.3 g | 7.7 g |
| Carbohydrates | 23 g | 28 g | 52 g | 38 g |
| Sugars | 2.8 g | <0.1 g | 6.2 g | <0.1 g |
| Fiber | 1.1 g | 0 g | 2.5 g | 0 g |
| Fat | 4.7 g | 2 g | 10 g | 2.8 g |
| Saturated fat | 0.8 g | 0.4 g | 1.6 g | 0.6 g |
| Vitamin C | 2 mg | 1.1 mg | 4.5 mg | 1.5 mg |
| Vitamin A | 4.8 µg | 14 µg | 11 µg | 19 µg |
| Potassium | 121 mg | 90 mg | 266 mg | 121 mg |
| Iron | 0.5 mg | 0.4 mg | 1.2 mg | 0.5 mg |
| Calcium | 19 mg | 6 mg | 42 mg | 8 mg |
| Magnesium | 22 mg | 13 mg | 48 mg | 18 mg |
| Sodium | 324 mg | 303 mg | 714 mg | 409 mg |
Last updated . Scores use the HowHealthyIs Score method.