How Many Calories Are in Salmon Nigiri Sushi?

Salmon nigiri is a popular type of sushi made with raw salmon layered over tightly packed rice With its beautiful pink color and rich, fatty texture, it’s easy to see why this sushi variety is a crowd favorite But if you’re watching your calorie intake, you may be wondering just how many calories are found in salmon nigiri.

In this article, we’ll break down the calorie count in salmon nigiri sushi, look at its nutritional profile, and compare its calories to other sushi varieties. We’ll also provide some tips for enjoying salmon nigiri as part of a healthy diet. Let’s dive in!

Calculating Calories in Salmon Nigiri

The number of calories in a piece of salmon nigiri can vary depending on the size of the piece and the amount of rice and fish it contains. However, most restaurants and sushi chefs aim for a certain size and ratio of rice to fish when constructing nigiri.

According to online food database Nutritionix, a typical piece of salmon nigiri contains around 67 calories So if you eat 6-8 pieces, which is a common amount for a sushi meal, you would consume 402-536 calories from the salmon nigiri alone.

To break it down further, a serving of 2 pieces of salmon nigiri contains approximately:

• 134 calories
• 3.9 g fat
• 16.7 g carbs
• 0.6 g fiber
• 7.1 g protein

As you can see, the calories come mainly from the rice, while the salmon provides healthy fats and protein. The rice accounts for most of the carbohydrate content as well.

Nutritional Profile of Salmon Nigiri

Now let’s take a closer look at the nutritional profile of salmon nigiri.

• Protein – Salmon is an excellent source of protein. The 7.1 grams of protein in a 2-piece serving accounts for 14% of the recommended daily intake. Protein helps keep you feeling full and satisfied after a meal.

• Healthy Fats – Salmon is rich in heart-healthy omega-3 fatty acids. These unsaturated fats support brain and heart health and offer anti-inflammatory benefits.

• Carbohydrates – The rice in nigiri provides carbs to fuel your body. Go for brown rice when possible for extra fiber and nutrients.

• Vitamins and Minerals – Salmon contains B vitamins, potassium, selenium and other important micronutrients. Pair it with seaweed wrap for extra minerals.

• Low Saturated Fat – Salmon nigiri is low in saturated fat and cholesterol compared to meat-based sushi options like tuna.

So in addition to being delicious, salmon nigiri offers an array of nutritional perks. The combo of lean protein, healthy fats, carbs, vitamins and minerals makes it a well-rounded mini-meal.

Comparing Calories to Other Sushi

How does the calorie count of salmon nigiri compare to other popular sushi rolls and varieties? Let’s take a look:

• Tuna nigiri – At around 40 calories per piece, tuna nigiri is lower in calories than salmon nigiri. This is because tuna is a leaner fish. However, tuna lacks some of the healthy omega-3s found in salmon.

• California roll – A typical California roll with crab, avocado and cucumber contains about 315 calories for 6 pieces. The rice again bumps up the calorie count.

• Spicy tuna roll – Spicy tuna rolls clock in a bit higher at around 400 calories for 6 pieces. The addition of spicy mayo adds more fat and calories.

• Shrimp tempura roll – Fried shrimp tempura takes this roll to the high end of the calorie spectrum. A 6-piece roll can have 500 calories or more.

So while not the lowest calorie sushi variety, salmon nigiri is still a relatively light option, thanks to the lean protein and healthy fats in the salmon. And given its stellar nutritional profile, it’s a smart choice if you’re watching your diet.

Enjoying Salmon Nigiri on a Healthy Diet

Here are some tips for enjoying salmon nigiri as part of a balanced, calorie-conscious diet:

• Watch your portion sizes. Stick to 6-8 pieces max and balance it out by loading up on veggies.

• Skip the extra sauces and condiments like spicy mayo, which can add excess calories and fat. Opt for low-sodium soy sauce.

• Balance out your meal with miso soup, seaweed salad and fresh ginger. Their low calorie counts help offset the sushi.

• Drink unsweetened tea or water instead of sugary drinks, beer or sake cocktails that pile on more empty calories.

• Go for brown sushi rice over white whenever possible for more fiber and nutrients.

• Fill up on fruits, vegetables and lean proteins the rest of the day to help meet your nutrient needs on fewer calories.

With a little mindfulness, you can easily incorporate salmon nigiri into a healthy diet. Savor the rich salmon flavor and creamy rice, knowing you’re getting an excellent source of protein, omega-3s and other nutrients for a reasonable calorie cost. Moderation and balance are key for both enjoying this sushi variety and maintaining overall health.

So next time you’re craving sushi, go ahead and treat yourself to some salmon nigiri. Just be mindful of portions, choose healthy accompaniments, and balance it out with nutritious foods the rest of the day. With 134 calories in a serving of 2 pieces, it’s a tasty and balanced mini-meal that fits into a calorie-conscious eating plan.

Yes, salmon nigiri can be a healthy food choice. It’s a good source of protein and omega-3 fatty acids. Salmon is a fatty fish, which means it’s rich in omega-3s, which are beneficial for heart and brain health.