Naan vs salmon nigiri: which is healthier?
They are about equally nutrient-dense: naan scores 19/100 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.
Naan
305 kcal per 100 g. 1 naan: 95 g
Salmon nigiri
174 kcal per 100 g. 2 pieces: 70 g
Which to pick for your goal
- Fewer caloriesSalmon nigiri305 vs 174 kcal per 100 g
- More proteinAbout even8 vs 8.9 g per 100 g
- More fiberNaan2 vs <0.1 g per 100 g
- Less sugarSalmon nigiri3 vs 1.6 g per 100 g
- More potassiumSalmon nigiri122 vs 158 mg per 100 g
- Less saturated fatSalmon nigiri2.8 vs 1.1 g per 100 g
Nutrition side by side
| Nutrient | Naan, 100 g | Salmon nigiri, 100 g | Naan, 95 g | Salmon nigiri, 70 g |
|---|---|---|---|---|
| Calories | 305 kcal | 174 kcal | 290 kcal | 122 kcal |
| Protein | 8 g | 8.9 g | 7.6 g | 6.2 g |
| Carbohydrates | 52 g | 22 g | 50 g | 16 g |
| Sugars | 3 g | 1.6 g | 2.8 g | 1.1 g |
| Fiber | 2 g | <0.1 g | 1.9 g | <0.1 g |
| Fat | 6.7 g | 4.8 g | 6.4 g | 3.4 g |
| Saturated fat | 2.8 g | 1.1 g | 2.7 g | 0.8 g |
| Vitamin C | <0.1 mg | 1.3 mg | <0.1 mg | 0.9 mg |
| Vitamin A | 38 µg | 20 µg | 36 µg | 14 µg |
| Potassium | 122 mg | 158 mg | 116 mg | 111 mg |
| Iron | 3.1 mg | 0.4 mg | 2.9 mg | 0.3 mg |
| Calcium | 85 mg | 6.5 mg | 81 mg | 4.5 mg |
| Magnesium | 18 mg | 18 mg | 17 mg | 12 mg |
| Sodium | 482 mg | 429 mg | 458 mg | 301 mg |
Last updated . Scores use the HowHealthyIs Score method.