The Delicious yet Nutritious Raw Salmon Sushi Nigiri

Sushi is a traditional Japanese dish that has become incredibly popular worldwide. One of the most common and delicious types of sushi is the salmon nigiri – thin slices of raw salmon served on top of finger-shaped compressed rice. But how many calories are actually in this tasty treat? Let’s take a closer look at the nutritional value of raw salmon sushi nigiri.

What is Salmon Nigiri?

Salmon nigiri is a type of nigiri sushi made with fresh raw salmon. Nigiri sushi means “hand squeezed”, referring to the method of forming the rice into oval shapes by hand and topping it with raw fish or another ingredient.

The rice acts as the base and should be made with authentic Japanese short-grain white rice that has a glossy texture when prepared properly. The rice is formed into compact finger-shaped mounds that are about 1.5-2 inches long and 1 inch wide.

A thin slice of fresh raw salmon approximately 1/4 to 1/2 inch thick is placed on top of the rice. High quality sushi restaurants will cut each slice to order from a fresh salmon fillet. The salmon is sometimes lightly torched or brushed with nikiri sauce a sweet soy sauce glaze.

Nutritional Value of Salmon Nigiri

Salmon nigiri offers a good balance of protein, healthy fats, and carbohydrates Here is the typical nutritional value for 2 pieces (1 serving) of salmon nigiri

• Calories: 134
• Fat: 4g
• Carbohydrates: 17g
• Protein: 7g

The calories come mostly from the rice, while the protein comes from the salmon. Salmon is one of the fattier fish used in sushi, so nigiri made with salmon contains more healthy omega-3 fats than nigiri made with leaner fish like tuna.

The rice in nigiri packs nearly as many calories and carbs as a slice of bread. The compacted rice also contains a decent amount of fiber and nutrients.

In addition to protein, salmon contains vitamins B12, B6, niacin, potassium, selenium, and omega-3 fatty acids EPA and DHA. The omega-3s in salmon provide anti-inflammatory benefits and support brain and heart health.

Calorie Range in Salmon Nigiri

The number of calories in salmon nigiri can vary somewhat depending on the size of the rice base and thickness of the salmon slice. Here is the typical calorie range for different servings:

• 1 piece (1.5 oz salmon, 1.5 oz rice): 60-80 calories
• 2 pieces (3 oz salmon, 3 oz rice): 130-170 calories
• 4 pieces (6 oz salmon, 6 oz rice): 250-350 calories
• 8 pieces (12 oz salmon, 12 oz rice): 500-700 calories

A full sushi meal may contain 6-12 pieces of various types of nigiri and sushi rolls. So it’s easy to consume 500+ calories from sushi without realizing it.

Watching your portion size is important if you are tracking calories. Stick to just 1-2 pieces of each type rather than ordering a whole sushi boat full of food.

Is Salmon Nigiri Healthy?

Overall salmon nigiri can be a very healthy food choice as part of a balanced diet. The biggest benefits of salmon nigiri include:

• High-quality protein to support muscle growth and repair
• Anti-inflammatory omega-3 fatty acids EPA and DHA
• Nutrients like B vitamins, selenium, and potassium
• No cooking required helps preserve nutrients
• Rice provides fiber, manganese, selenium

However, there are some cautions to keep in mind:

• Higher in calories and carbs than sashimi
• Moderate sodium content
• Not cooked, so higher risk of parasites in lower quality salmon
• Some restaurants add unhealthy toppings/sauces

The rice also boosts the glycemic load. So people with diabetes or weight management goals need to watch portion sizes.

As long as you choose high quality sushi grade salmon and watch your intake, salmon nigiri can be part of a nutritious diet. It provides a tasty way to get anti-inflammatory omega-3s along with sustainably sourced protein.

Tips for Enjoying Salmon Nigiri

Here are some tips to get the most nutrition and flavor out of your salmon nigiri:

• Stick to reputable sushi restaurants for the freshest fish
• Eat salmon nigiri immediately for best texture and flavor
• Alternate bites of nigiri with sips of green tea to cleanse palate
• Add a dab of wasabi for a spicy kick and antimicrobial benefits
• For variety, try aburi style where the salmon is seared
• Watch soy sauce intake as it adds a lot of sodium

So go ahead and enjoy those delicious slices of raw salmon on rice nigiri! Just be mindful of portion sizes and sodium intake to reap the nutritional rewards of this Japanese delicacy.