Salmon vs salmon nigiri: which is healthier?

Salmon is more nutrient-dense, scoring 49/100 against 18/100 for salmon nigiri. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Salmon

49/100Moderate nutrient density

206 kcal per 100 g. 1 fillet portion: 120 g

Higher score

Salmon nigiri

18/100Low nutrient density

174 kcal per 100 g. 2 pieces: 70 g

Which to pick for your goal

Fewer caloriesSalmon nigiri206 vs 174 kcal per 100 g
More proteinSalmon22 vs 8.9 g per 100 g
More fiberAbout even0 vs <0.1 g per 100 g
Less sugarSalmon0 vs 1.6 g per 100 g
More potassiumSalmon384 vs 158 mg per 100 g
Less saturated fatSalmon nigiri2.4 vs 1.1 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Salmon, 100 g	Salmon nigiri, 100 g	Salmon, 120 g	Salmon nigiri, 70 g
Calories	206 kcal	174 kcal	247 kcal	122 kcal
Protein	22 g	8.9 g	27 g	6.2 g
Carbohydrates	0 g	22 g	0 g	16 g
Sugars	0 g	1.6 g	0 g	1.1 g
Fiber	0 g	<0.1 g	0 g	<0.1 g
Fat	12 g	4.8 g	15 g	3.4 g
Saturated fat	2.4 g	1.1 g	2.9 g	0.8 g
Vitamin C	3.7 mg	1.3 mg	4.4 mg	0.9 mg
Vitamin A	69 µg	20 µg	83 µg	14 µg
Potassium	384 mg	158 mg	461 mg	111 mg
Iron	0.3 mg	0.4 mg	0.4 mg	0.3 mg
Calcium	15 mg	6.5 mg	18 mg	4.5 mg
Magnesium	30 mg	18 mg	36 mg	12 mg
Sodium	61 mg	429 mg	73 mg	301 mg

Last updated November 12, 2026. Scores use the HowHealthyIs Score method.

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