California roll vs salmon nigiri: which is healthier?
They are about equally nutrient-dense: California roll scores 16/100 and salmon nigiri 18/100, 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 nigiri
174 kcal per 100 g. 2 pieces: 70 g
Which to pick for your goal
- Fewer caloriesCalifornia roll150 vs 174 kcal per 100 g
- More proteinSalmon nigiri3.3 vs 8.9 g per 100 g
- More fiberCalifornia roll1.1 vs <0.1 g per 100 g
- Less sugarSalmon nigiri2.8 vs 1.6 g per 100 g
- More potassiumSalmon nigiri121 vs 158 mg per 100 g
- Less saturated fatAbout even0.8 vs 1.1 g per 100 g
Nutrition side by side
| Nutrient | California roll, 100 g | Salmon nigiri, 100 g | California roll, 220 g | Salmon nigiri, 70 g |
|---|---|---|---|---|
| Calories | 150 kcal | 174 kcal | 330 kcal | 122 kcal |
| Protein | 3.3 g | 8.9 g | 7.3 g | 6.2 g |
| Carbohydrates | 23 g | 22 g | 52 g | 16 g |
| Sugars | 2.8 g | 1.6 g | 6.2 g | 1.1 g |
| Fiber | 1.1 g | <0.1 g | 2.5 g | <0.1 g |
| Fat | 4.7 g | 4.8 g | 10 g | 3.4 g |
| Saturated fat | 0.8 g | 1.1 g | 1.6 g | 0.8 g |
| Vitamin C | 2 mg | 1.3 mg | 4.5 mg | 0.9 mg |
| Vitamin A | 4.8 µg | 20 µg | 11 µg | 14 µg |
| Potassium | 121 mg | 158 mg | 266 mg | 111 mg |
| Iron | 0.5 mg | 0.4 mg | 1.2 mg | 0.3 mg |
| Calcium | 19 mg | 6.5 mg | 42 mg | 4.5 mg |
| Magnesium | 22 mg | 18 mg | 48 mg | 12 mg |
| Sodium | 324 mg | 429 mg | 714 mg | 301 mg |
Last updated . Scores use the HowHealthyIs Score method.