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Grilled Salmon Nigiri Calories
A slice of grilled salmon served atop vinegared sushi rice.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Grilled Salmon Nigiri (50 g) has 90 calories. That works out to 180 calories per 100 g. It contains 10.5 g of carbs, 6.8 g of protein, 2.3 g of fat and 0.2 g of fiber. Its 0.8 µg of B12 covers 33% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Grilled Salmon Nigiri Nutrition Facts
Selected: 2 piece (medium) · 50 g
90
KCAL / 50G
Carbs
10.5g
· 4% DV
Protein
6.8g
· 14% DV
Fat
2.3g
· 3% DV
Fiber
0.2g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 30% · Fat 23%
Grilled Salmon Nigiri nutrition facts table · 2 piece (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 90 kcal | |
| Total fat | 2.3 g | 3% |
| Saturated fat | 0.45 g | 2% |
| Trans fat | 0 g | |
| Sodium | 115 mg | 5% |
| Total carbohydrate | 10.5 g | 4% |
| Fiber | 0.2 g | 1% |
| Protein | 6.8 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 Grilled Salmon Nigiri?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 50 g | 90 kcal |
| 1 piece (small) | 25 g | 45 kcal |
| 3 piece (large) | 75 g | 135 kcal |
| 100 g | 100 g | 180 kcal |
| 1 serving (medium) | 100 g | 180 kcal |
| 6 piece (jumbo) | 150 g | 270 kcal |
| 1 pack (large) | 200 g | 360 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Grilled Salmon Nigiri
What is grilled salmon nigiri?
Grilled salmon nigiri is a piece of grilled salmon served on a small mound of vinegared sushi rice. It is a cooked-fish take on nigiri, which is often made with raw seafood.
Is grilled salmon nigiri cooked or raw?
Grilled salmon nigiri is made with cooked salmon, usually grilled, seared, or briefly torched. The sushi rice is cooked too, so this version differs from nigiri topped with raw salmon.
How do you make grilled salmon nigiri at home?
To make grilled salmon nigiri, season cooked short-grain rice with sushi vinegar, shape it into small portions, and top each with a fully cooked slice of salmon. Grill the salmon just until cooked so it stays moist.
What is the difference between grilled salmon nigiri and salmon nigiri?
Grilled salmon nigiri has cooked salmon on top, while salmon nigiri commonly refers to raw salmon served over sushi rice. Both use shaped sushi rice, but the cooked version has a firmer texture and a grilled flavor.
What sauce goes with grilled salmon nigiri?
Soy sauce is a common accompaniment to grilled salmon nigiri, and a little wasabi can add heat. Use just a small amount: dipping the rice can make it absorb too much sauce or fall apart.
Can you eat grilled salmon nigiri cold?
Yes, grilled salmon nigiri can be eaten cold if it has been refrigerated promptly and kept chilled. Its rice and salmon may taste better closer to room temperature, but do not leave it sitting out for an extended time.
How long does grilled salmon nigiri last in the fridge?
Grilled salmon nigiri is best eaten fresh. Refrigerate leftovers promptly in a covered container and aim to eat them by the next day; sushi rice can dry out, and cooked fish should not be left at room temperature.
Is grilled salmon nigiri healthy?
Grilled salmon nigiri can be a nourishing choice, combining protein and beneficial fats from salmon with rice for energy. It is more balanced as part of a meal with vegetables, and using less soy sauce keeps the salt down.
Can you make grilled salmon nigiri without a blowtorch?
Yes, you can make grilled salmon nigiri without a blowtorch. Cook the salmon in a hot pan or on a grill, then place it over shaped sushi rice; a torch is only useful for quickly browning the surface.
Is grilled salmon nigiri safe to eat during pregnancy?
Grilled salmon nigiri can be a safer sushi choice during pregnancy than raw-fish nigiri when the salmon is thoroughly cooked and the dish is freshly and safely handled. Follow your local pregnancy food guidance or ask your healthcare professional.
Grilled Salmon Nigiri Vitamins & Minerals
Vitamins
B12
0.8µg · 33% DV
Vitamin D
3µg · 15% DV
B3
1.8mg · 11% DV
B6
0.18mg · 11% DV
Minerals
Selenium
5.5µg · 10% DV
Phosphorus
55mg · 8% DV
Sodium
115mg · 5% DV
Iodine
3.5µg · 2% DV
Potassium ⭐
70mg · 2% DV
Grilled Salmon Nigiri Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grilled Salmon Nigiri
To burn the 90 calories in 2 piece (medium) (50 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 Grilled Salmon Nigiri?
Grilled salmon nigiri combines a hand-shaped mound of rice seasoned with vinegar and a slice of grilled salmon. Nigiri is a Japanese sushi style; grilling gives the fish a savoury, lightly smoky surface, while the rice stays soft and gently tangy. This cooked-salmon variation is found on sushi menus around the world.
It is usually served in small pieces, often with soy sauce, wasabi and pickled ginger, either as a snack or alongside other sushi. The rice provides most of its carbohydrates, while salmon contributes protein. For a lighter meal, pair it with a simple salad or vegetable side rather than ordering several rice-based dishes.
How Nutritious Is Grilled Salmon Nigiri?
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 Grilled Salmon Nigiri Processed?
NOVA 2
Minimally 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 Grilled Salmon Nigiri Contain Allergens?
Contains these allergens:
Which Diets Is Grilled Salmon Nigiri Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Grilled Salmon Nigiri Fat Profile
SATURATED
0.45g
MONOUNSATURATED
0.85g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.