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Eel nigiri Calories
Sweet-sauced eel over sushi rice
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Eel nigiri (70 g) has 165 calories. That works out to 236 calories per 100 g. It contains 19.2 g of carbs, 6.9 g of protein, 6.4 g of fat and 0.3 g of fiber. Its 12.6 µg of Vitamin D covers 63% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Eel nigiri Nutrition Facts
Selected: 2 piece (medium) · 70 g
165
KCAL / 70G
Carbs
19.2g
· 7% DV
Protein
6.9g
· 14% DV
Fat
6.4g
· 8% DV
Fiber
0.3g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 17% · Fat 36%
Eel nigiri nutrition facts table · 2 piece (medium) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 165 kcal | |
| Total fat | 6.4 g | 8% |
| Saturated fat | 1.47 g | 7% |
| Trans fat | 0.01 g | |
| Sodium | 287 mg | 12% |
| Total carbohydrate | 19.2 g | 7% |
| Fiber | 0.3 g | 1% |
| Protein | 6.9 g | 14% |
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 2 Pieces of Eel nigiri?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 70 g | 165 kcal |
| 1 piece (small) | 35 g | 83 kcal |
| 100 g | 100 g | 236 kcal |
| 1 serving (medium) | 105 g | 248 kcal |
| 4 piece (large) | 140 g | 330 kcal |
| 1 pack (small) | 140 g | 330 kcal |
| 6 piece (extra large) | 210 g | 496 kcal |
| 8 piece (jumbo) | 280 g | 661 kcal |
Calculated from 236 calories per 100 g.
Frequently Asked Questions About Eel nigiri
Is eel nigiri cooked or raw?
Eel nigiri is usually cooked, not raw. The eel is commonly grilled or broiled, then brushed with a sweet soy-based glaze before being placed over sushi rice.
What is eel nigiri made of?
Eel nigiri is a hand-formed mound of seasoned sushi rice topped with a piece of cooked eel. Many restaurants finish it with a sweet glaze, and some add a thin strip of nori to hold the topping in place.
What does eel nigiri taste like?
Eel nigiri tastes savory, rich, and slightly sweet, with a soft texture. Its glaze often brings a caramel-like soy flavor, so it tends to taste bolder and sweeter than plain fish nigiri.
What is the difference between unagi and anago nigiri?
Unagi nigiri uses freshwater eel, while anago nigiri uses saltwater conger eel. Unagi is often grilled with a richer, sweeter glaze; anago is generally lighter and may be simmered or served with a more delicate sauce.
What sauce is used on eel nigiri?
Eel nigiri is often brushed with unagi sauce, also called tare. It is a glossy, sweet-savory sauce commonly made with soy sauce, mirin, and sugar; recipes and sweetness vary by restaurant.
Can eel nigiri have bones in it?
Eel for nigiri is usually filleted and deboned before cooking, but a tiny bone can occasionally be missed. Eat carefully, especially when serving it to children, and stop if you feel a sharp bone in a bite.
How should you eat eel nigiri?
Eat eel nigiri in one or two bites, using your fingers or chopsticks. Because it is usually already glazed, you may not need extra soy sauce; if you add any, dip the fish lightly rather than soaking the rice.
Can you keep leftover eel nigiri overnight?
It is better to eat eel nigiri soon after it is made, since the rice dries out and the fish needs careful refrigeration. Refrigerate leftovers promptly in a covered container and eat them by the next day; discard pieces left out for hours.
Is eel nigiri a healthy choice?
Eel nigiri can provide protein and fish-based nutrients, but its sweet glaze adds sugar and the rice contributes most of the dish’s carbohydrates. For a less sweet option, ask for light sauce or have the glaze served on the side.
Is eel nigiri the same as barbecue eel sushi?
Often, yes: barbecue eel sushi commonly refers to sushi topped with grilled, glazed eel, including eel nigiri. The term can also describe eel rolls, so check whether the menu means a rice-topped nigiri or a rolled sushi.
Eel nigiri Vitamins & Minerals
Vitamins
Vitamin D
12.6µg · 63% DV
B12
1.47µg · 61% DV
Vitamin E
2.24mg · 15% DV
Biotin
2.8µg · 9% DV
Minerals
Selenium
9.1µg · 17% DV
Phosphorus
102mg · 15% DV
Sodium
287mg · 12% DV
Iodine
15µg · 10% DV
Potassium ⭐
126mg · 4% DV
Eel nigiri Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Eel nigiri
To burn the 165 calories in 2 piece (medium) (70 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 Eel nigiri?
Eel nigiri is a Japanese sushi preparation: a piece of cooked eel sits on a small mound of vinegared rice. The eel is commonly grilled and brushed with a sweet, savoury soy-based glaze, rather than served raw as some other nigiri toppings are.
Its tender, slightly rich fish contrasts with the gently tangy rice and glossy, sweet-salty sauce. In Japan it may be ordered as part of a sushi meal; elsewhere, including in English-speaking countries, it is often served in sushi restaurants alongside pickled ginger and wasabi. The glaze gives each piece a pronounced flavour, so it works well among milder sushi.
It provides protein, while the rice and sauce contribute much of its carbohydrate and energy. For a lighter meal, pair a few pieces with a simple salad or vegetable-based sides, and go easy on extra sauce.
How Nutritious Is Eel nigiri?
Nutrient density
Medium
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
Low
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 Eel nigiri 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 Eel nigiri Contain Allergens?
Contains these allergens:
Which Diets Is Eel nigiri 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
Eel nigiri Fat Profile
SATURATED
1.47g
MONOUNSATURATED
2.38g
POLYUNSATURATED
1.05g
Omega 6:3 ratio 1.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.