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Cooked salmon temaki Calories
Good source of protein and omega-3
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Cooked salmon temaki (110 g) has 204 calories. That works out to 185 calories per 100 g. It contains 22.4 g of carbs, 12.3 g of protein, 7.4 g of fat and 1.4 g of fiber. Its 2.9 µg of B12 covers 119% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Cooked salmon temaki Nutrition Facts
Selected: 1 piece (medium) · 110 g
204
KCAL / 110G
Carbs
22.4g
· 8% DV
Protein
12.3g
· 25% DV
Fat
7.4g
· 9% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 24% · Fat 32%
Cooked salmon temaki nutrition facts table · 1 piece (medium) (110 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 204 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 1.21 g | 6% |
| Trans fat | 0 g | |
| Sodium | 341 mg | 15% |
| Total carbohydrate | 22.4 g | 8% |
| Fiber | 1.4 g | 5% |
| Protein | 12.3 g | 25% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Cooked salmon temaki?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 110 g | 204 kcal |
| 1 ounce (quarter) | 28 g | 52 kcal |
| ½ piece (half) | 55 g | 102 kcal |
| 1 piece (small) | 85 g | 157 kcal |
| 100 g | 100 g | 185 kcal |
| 1 piece (large) | 140 g | 259 kcal |
| 1 serving (large) | 160 g | 296 kcal |
| 2 piece (double) | 220 g | 407 kcal |
| 1 serving (double) | 240 g | 444 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Cooked salmon temaki
What is cooked salmon temaki?
Cooked salmon temaki is a cone-shaped hand roll made by wrapping sushi rice and cooked salmon in a sheet of nori. Cucumber, avocado, or sauces are common additions, though the filling varies by recipe.
How do you eat cooked salmon temaki?
You eat cooked salmon temaki by holding the nori cone in your hand and taking bites from the open end. It is usually served freshly made, since moisture from the rice softens the seaweed if it sits too long.
What is the difference between cooked salmon temaki and a sushi roll?
Cooked salmon temaki is hand-rolled into a cone and eaten whole, while sushi rolls are typically rolled into a cylinder and cut into pieces. Both can contain rice, nori, and salmon, but their shape and serving style differ.
Can you make cooked salmon temaki at home?
Yes, cooked salmon temaki is straightforward to make at home: place sushi rice and cooked, flaked salmon on nori, add fillings such as cucumber, then roll it into a cone. Assemble each one just before eating to keep the nori crisp.
Why does cooked salmon temaki get soggy?
Cooked salmon temaki gets soggy because moisture from the rice and filling softens the nori. Keep wet ingredients drained and assemble the cone right before serving; storing a pre-rolled temaki will not keep the seaweed crisp.
What sauce goes well with cooked salmon temaki?
Soy sauce is a classic dip for cooked salmon temaki, while wasabi or pickled ginger adds a sharper flavor. Use only a little dipping sauce at a time so the nori does not absorb moisture and lose its crispness.
Can you use leftover cooked salmon in cooked salmon temaki?
Yes, leftover salmon can go into cooked salmon temaki if it was refrigerated promptly and handled safely. Flake it into bite-sized pieces, remove any bones, and do not use salmon that has been left out or smells off.
Can cooked salmon temaki be frozen?
No, cooked salmon temaki does not freeze well once assembled. The rice changes texture as it thaws and the nori turns soft; freeze cooked salmon separately if needed, then thaw it safely and assemble a fresh temaki.
Is cooked salmon temaki safe to eat during pregnancy?
Yes, cooked salmon temaki can be suitable during pregnancy when the salmon is thoroughly cooked and the dish is freshly and hygienically prepared. Avoid cross-contact with raw seafood, and ask your clinician if you have individual dietary restrictions.
Is cooked salmon temaki a good source of protein and omega-3?
Yes, cooked salmon temaki provides protein and omega-3 from the salmon. Adding vegetables can make the filling more varied, while heavy sauces may add extra salt or richness without improving the salmon’s nutritional contribution.
Cooked salmon temaki Vitamins & Minerals
Vitamins
B12
2.86µg · 119% DV
B3
4.29mg · 27% DV
Vitamin D
4.62µg · 23% DV
B6
0.35mg · 21% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
171mg · 24% DV
Manganese
0.35mg · 15% DV
Sodium
341mg · 15% DV
Potassium ⭐
259mg · 8% DV
Cooked salmon temaki Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cooked salmon temaki
To burn the 204 calories in 1 piece (medium) (110 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Cooked salmon temaki?
Cooked salmon temaki is a Japanese hand roll: a sheet of nori shaped into a cone and filled with sushi rice and cooked salmon. Cucumber, avocado or other fillings may be added, depending on the kitchen.
The nori is savoury and slightly crisp, while the rice is soft and the salmon brings a rich, flaky bite. Temaki is usually assembled shortly before serving and eaten by hand, often alongside other sushi, pickled ginger and soy sauce. It provides protein and omega-3, with rice making it a filling choice. For a lighter meal, choose a roll with plenty of vegetables or pair it with a simple salad.
How Nutritious Is Cooked salmon temaki?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Cooked salmon temaki Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Cooked salmon temaki Contain Allergens?
Contains these allergens:
Which Diets Is Cooked salmon temaki Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cooked salmon temaki Fat Profile
SATURATED
1.21g
MONOUNSATURATED
2.42g
POLYUNSATURATED
1.54g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.