How healthy is salmon onigiri?
Is salmon onigiri healthy? Yes, for most people. Salmon onigiri scores 16/100 on the HowHealthyIs Score: 100 g provides 157 kcal and 5.7 g protein. Onigiri is a hand-shaped ball or triangle of plain rice with a small filling, here flaked grilled salmon, wrapped in a strip of nori: mostly starch, with a little protein and salt, and no added fat or sugar. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Salmon onigiri ranks higher than 16% of them.
Counts in favor (% daily value per 100 kcal)
- Protein7%
- Magnesium2%
- Iron1%
- Potassium1%
- Vitamin A1%
- Vitamin C1%
- Vitamin E1%
- Calcium0%
- Fiber0%
Counts against
- Saturated fat1%
- Added sugars0%
- Sodium8%
Raw NRF9.3: 15 minus 10 = 5. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in salmon onigiri?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 157 kcal | 212 kcal | |
| Protein | 5.7 g | 7.7 g | 15% |
| Carbohydrates | 28 g | 38 g | 14% |
| Fiber | 0 g | 0 g | 0% |
| Sugars | <0.1 g | <0.1 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 2 g | 2.8 g | 4% |
| Saturated fat | 0.4 g | 0.6 g | 3% |
| Omega-3 fats | 0.4 g | 0.5 g | |
| Vitamins | |||
| Vitamin A | 14 µg | 19 µg | 2% |
| Vitamin C | 1.1 mg | 1.5 mg | 2% |
| Vitamin D | 2 µg | 2.7 µg | 13% |
| Vitamin E | 0.2 mg | 0.3 mg | 2% |
| Vitamin K | <0.1 µg | 0.1 µg | 0% |
| Vitamin B12 | 0.4 µg | 0.6 µg | 24% |
| Folate | 9.4 µg | 13 µg | 3% |
| Minerals | |||
| Calcium | 6 mg | 8 mg | 1% |
| Iron | 0.4 mg | 0.5 mg | 3% |
| Potassium | 90 mg | 121 mg | 3% |
| Magnesium | 13 mg | 18 mg | 4% |
| Zinc | 0.5 mg | 0.6 mg | 6% |
| Sodium | 303 mg | 409 mg | 18% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard salmon onigiri?
We estimate salmon onigiri from this standard recipe (serves 3, about 400 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Modeled with plain cooked salted salmon as the filling; other fillings (tuna mayo, pickled plum, kombu) change the numbers. Nori is modeled as raw laver.
| Ingredient | Amount |
|---|---|
| Short-grain rice | 140 g |
| Water absorbed by the rice | 190 g |
| Grilled salmon, flaked (farmed Atlantic, cooked) | 60 g |
| Salt for the hands and the salmon | 3 g |
| 3 nori strips (modeled as raw laver) | 6 g |
Why is salmon onigiri good for you?
- 0.6 µg vitamin B12 in 1 onigiri, 24% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 7.7 g protein in 1 onigiri, 15% of the daily value. Protein contributes to the maintenance of muscle mass.
- 2.7 µg vitamin D in 1 onigiri, 13% of the daily value. Vitamin D contributes to the maintenance of normal bones.
Good ways to use it
- A packed lunch or picnic snack that travels well
- Pairing with miso soup and a vegetable side for a fuller meal
What should you watch out for?
- Convenience store onigiri with mayonnaise fillings (tuna mayo) are higher in fat and salt.
- On its own it is light on protein and vegetables, so it is more of a snack than a full meal.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.