Salmon onigiri vs salmon nigiri: which is healthier?
They are about equally nutrient-dense: salmon onigiri 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.
Salmon onigiri
157 kcal per 100 g. 1 onigiri: 135 g
Salmon nigiri
174 kcal per 100 g. 2 pieces: 70 g
Which to pick for your goal
- Fewer caloriesAbout even157 vs 174 kcal per 100 g
- More proteinSalmon nigiri5.7 vs 8.9 g per 100 g
- More fiberAbout even0 vs <0.1 g per 100 g
- Less sugarSalmon onigiri<0.1 vs 1.6 g per 100 g
- More potassiumSalmon nigiri90 vs 158 mg per 100 g
- Less saturated fatSalmon onigiri0.4 vs 1.1 g per 100 g
Nutrition side by side
| Nutrient | Salmon onigiri, 100 g | Salmon nigiri, 100 g | Salmon onigiri, 135 g | Salmon nigiri, 70 g |
|---|---|---|---|---|
| Calories | 157 kcal | 174 kcal | 212 kcal | 122 kcal |
| Protein | 5.7 g | 8.9 g | 7.7 g | 6.2 g |
| Carbohydrates | 28 g | 22 g | 38 g | 16 g |
| Sugars | <0.1 g | 1.6 g | <0.1 g | 1.1 g |
| Fiber | 0 g | <0.1 g | 0 g | <0.1 g |
| Fat | 2 g | 4.8 g | 2.8 g | 3.4 g |
| Saturated fat | 0.4 g | 1.1 g | 0.6 g | 0.8 g |
| Vitamin C | 1.1 mg | 1.3 mg | 1.5 mg | 0.9 mg |
| Vitamin A | 14 µg | 20 µg | 19 µg | 14 µg |
| Potassium | 90 mg | 158 mg | 121 mg | 111 mg |
| Iron | 0.4 mg | 0.4 mg | 0.5 mg | 0.3 mg |
| Calcium | 6 mg | 6.5 mg | 8 mg | 4.5 mg |
| Magnesium | 13 mg | 18 mg | 18 mg | 12 mg |
| Sodium | 303 mg | 429 mg | 409 mg | 301 mg |
Last updated . Scores use the HowHealthyIs Score method.