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Furikake Calories
Japanese rice seasoning blend, sesame, seaweed, salt, sometimes fish
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Furikake (6 g) has 21 calories. That works out to 350 calories per 100 g. It contains 2.7 g of carbs, 1.1 g of protein, 0.6 g of fat and 0.4 g of fiber. Its 0.2 µg of B12 covers 6% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Furikake Nutrition Facts
Selected: 1 tablespoon (medium) · 6 g
21
KCAL / 6G
Carbs
2.7g
· 1% DV
Protein
1.1g
· 2% DV
Fat
0.6g
· 1% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 21% · Fat 27%
Furikake nutrition facts table · 1 tablespoon (medium) (6 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 21 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.09 g | 0% |
| Trans fat | 0 g | |
| Sodium | 192 mg | 8% |
| Total carbohydrate | 2.7 g | 1% |
| Fiber | 0.4 g | 1% |
| Protein | 1.1 g | 2% |
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 Tablespoon of Furikake?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 6 g | 21 kcal |
| 1 teaspoon (small) | 2 g | 7 kcal |
| 1 serving (medium) | 10 g | 35 kcal |
| 2 tablespoon (large) | 12 g | 42 kcal |
| 1 pack (mini) | 20 g | 70 kcal |
| 1 serving (large) | 20 g | 70 kcal |
| 1 pack (jumbo) | 50 g | 175 kcal |
| 100 g | 100 g | 350 kcal |
Calculated from 350 calories per 100 g.
Frequently Asked Questions About Furikake
What is furikake?
Furikake is a Japanese dry seasoning blend traditionally sprinkled over rice. Common ingredients include sesame seeds, dried seaweed and salt; some blends also contain fish or other ingredients, so recipes and flavors vary.
What does furikake taste like?
Furikake usually tastes savory, salty and nutty, with a seaweed note. Fish-containing varieties can have a stronger umami flavor, while blends with ingredients such as dried egg may taste milder or slightly sweet.
How do you use furikake?
Sprinkle furikake over hot or room-temperature cooked rice just before eating. You can also use it as a finishing seasoning for noodles, eggs or vegetables; add a little first because some blends are quite salty.
What is furikake made of?
Furikake commonly combines sesame seeds, dried seaweed and salt, but there is no single fixed recipe. Some versions include dried fish, egg, sugar or other seasonings, so check the ingredient list when a particular ingredient matters to you.
How do you make furikake at home?
Mix toasted sesame seeds, crumbled dried nori and a little salt to make a simple homemade furikake. For a more savory version, add finely crumbled katsuobushi; keep the mixture dry and store it in an airtight container.
Can you put furikake on popcorn?
Yes, furikake works as a topping for popcorn. Sprinkle it over freshly popped popcorn while it is still warm so the seasoning sticks; start with a small amount, since its salt and seaweed flavors can quickly dominate.
What can I use instead of furikake?
A quick substitute for furikake is a mix of toasted sesame seeds, crumbled nori and a pinch of salt. Add katsuobushi if you want a fishy umami note, but the result will not match every furikake blend exactly.
How should you store furikake after opening?
Keep furikake tightly sealed in a cool, dry place after opening. Moisture can make the seaweed and other crisp ingredients lose their texture; follow the package directions, especially for blends containing fish or other perishable ingredients.
Is furikake always made with fish?
No, furikake is not always made with fish. Many blends contain dried fish, but others are based on sesame and seaweed without it; read the specific product’s ingredients rather than relying on the name alone.
Can furikake be used in sushi?
Yes, furikake can season sushi rice or be sprinkled over finished sushi rolls. Use a light hand so it does not overpower the rice vinegar and fillings, and choose a blend whose ingredients suit the rest of the dish.
Furikake Vitamins & Minerals
Vitamins
B12
0.15µg · 6% DV
Vitamin K
3.6µg · 3% DV
B2
0.02mg · 2% DV
B1
0.02mg · 2% DV
Minerals
Sodium
192mg · 8% DV
Iodine
7.2µg · 5% DV
Manganese
0.07mg · 3% DV
Copper
0.02mg · 2% DV
Potassium ⭐
19mg · 1% DV
Furikake Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Furikake
To burn the 21 calories in 1 tablespoon (medium) (6 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 Furikake?
Furikake is a Japanese dry seasoning blend traditionally sprinkled over rice. Common ingredients include sesame, dried seaweed and salt, while some varieties also contain dried fish or other flavourings. Recipes and textures vary, so one blend may be crisp and savoury while another is finer or slightly sweet.
Its toasty, salty umami makes plain rice more flavourful without turning it into a separate dish. In Japan, it is also used on noodles, eggs and vegetables, and is a familiar way to season rice for packed lunches. Elsewhere, try it over a rice bowl, scrambled eggs or roasted vegetables. It contributes some protein and fibre for a seasoning, but its bold flavour means a little often goes a long way; taste your dish before adding extra salt.
How Nutritious Is Furikake?
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
High
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 Furikake 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 Furikake Contain Allergens?
Contains these allergens:
Which Diets Is Furikake 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
Furikake Fat Profile
SATURATED
0.09g
MONOUNSATURATED
0.21g
POLYUNSATURATED
0.25g
Omega 6:3 ratio 9.5:1
Above the ideal 4:1 (9.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.