How healthy is salmon nigiri?
Is salmon nigiri healthy? Yes, for most people. Salmon nigiri scores 18/100 on the HowHealthyIs Score: 100 g provides 174 kcal, 8.9 g protein and 1.3 mg vitamin E. Salmon nigiri is hand-pressed vinegared rice topped with a slice of raw salmon, so it combines a modest amount of white rice with a protein rich in omega-3 fats and vitamin D. 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 nigiri ranks higher than 18% of them.
Counts in favor (% daily value per 100 kcal)
- Protein10%
- Vitamin E5%
- Magnesium2%
- Potassium2%
- Vitamin A1%
- Iron1%
- Vitamin C1%
- Calcium0%
- Fiber0%
Counts against
- Saturated fat3%
- Added sugars2%
- Sodium11%
Raw NRF9.3: 23 minus 16 = 8. 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 nigiri?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 174 kcal | 122 kcal | |
| Protein | 8.9 g | 6.2 g | 12% |
| Carbohydrates | 22 g | 16 g | 6% |
| Fiber | <0.1 g | <0.1 g | 0% |
| Sugars | 1.6 g | 1.1 g | |
| Added sugars | 1.4 g | 1 g | 2% |
| Fat | 4.8 g | 3.4 g | 4% |
| Saturated fat | 1.1 g | 0.8 g | 4% |
| Omega-3 fats | 0.9 g | 0.6 g | |
| Vitamins | |||
| Vitamin A | 20 µg | 14 µg | 2% |
| Vitamin C | 1.3 mg | 0.9 mg | 1% |
| Vitamin D | 3.8 µg | 2.6 µg | 13% |
| Vitamin E | 1.3 mg | 0.9 mg | 6% |
| Vitamin K | 0.2 µg | 0.1 µg | 0% |
| Vitamin B12 | 1.1 µg | 0.8 µg | 32% |
| Folate | 11 µg | 7.7 µg | 2% |
| Minerals | |||
| Calcium | 6.5 mg | 4.5 mg | 0% |
| Iron | 0.4 mg | 0.3 mg | 1% |
| Potassium | 158 mg | 111 mg | 2% |
| Magnesium | 18 mg | 12 mg | 3% |
| Zinc | 0.4 mg | 0.3 mg | 3% |
| Sodium | 429 mg | 301 mg | 13% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard salmon nigiri?
We estimate salmon nigiri from this standard recipe (one serving, about 350 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Rice vinegar is modeled as distilled vinegar. Soy sauce counts one small dipping dish.
| Ingredient | Amount |
|---|---|
| Short-grain sushi rice | 90 g |
| Water absorbed by the rice | 115 g |
| Rice vinegar (modeled as distilled vinegar) | 12 g |
| Sugar in the sushi vinegar | 5 g |
| Salt in the sushi vinegar | 2 g |
| Raw salmon (farmed Atlantic), 10 slices | 120 g |
| Wasabi | 3 g |
| Soy sauce for dipping | 10 g |
Why is salmon nigiri good for you?
- 0.8 µg vitamin B12 in 2 pieces, 32% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 2.6 µg vitamin D in 2 pieces, 13% of the daily value. Vitamin D contributes to the maintenance of normal bones.
- 6.2 g protein in 2 pieces, 12% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use it
- A lighter restaurant meal than fried or mayonnaise-heavy rolls
- Getting oily fish into your week
What should you watch out for?
- Soy sauce for dipping adds a lot of sodium quickly.
- Raw fish is usually advised against during pregnancy and for people with weakened immunity unless it was handled for raw eating.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.