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Maguro Nigiri Calories
Traditional Japanese nigiri sushi with a slice of tuna
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Maguro Nigiri (40 g) has 56 calories. That works out to 140 calories per 100 g. It contains 8.8 g of carbs, 6.4 g of protein, 0.6 g of fat and 0.1 g of fiber. Its 0.9 µg of B12 covers 37% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Maguro Nigiri Nutrition Facts
Selected: 2 piece (medium) · 40 g
56
KCAL / 40G
Carbs
8.8g
· 3% DV
Protein
6.4g
· 13% DV
Fat
0.6g
· 1% DV
Fiber
0.1g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 53% · Protein 39% · Fat 8%
Maguro Nigiri nutrition facts table · 2 piece (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 56 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Trans fat | 0 g | |
| Sodium | 84 mg | 4% |
| Total carbohydrate | 8.8 g | 3% |
| Fiber | 0.1 g | 0% |
| Protein | 6.4 g | 13% |
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 Maguro Nigiri?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 40 g | 56 kcal |
| 1 piece (small) | 20 g | 28 kcal |
| 3 piece (large) | 60 g | 84 kcal |
| 1 serving (medium) | 60 g | 84 kcal |
| 100 g | 100 g | 140 kcal |
| 5 piece (jumbo) | 100 g | 140 kcal |
| 1 serving (large) | 100 g | 140 kcal |
| 1 pack (jumbo) | 120 g | 168 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Maguro Nigiri
What is Maguro Nigiri?
Maguro Nigiri is a Japanese sushi made with a small mound of vinegared rice topped with a slice of tuna. It is commonly served with soy sauce, wasabi and pickled ginger.
Is Maguro Nigiri raw tuna?
Usually, yes: Maguro Nigiri is made with raw tuna. Some restaurants lightly sear the fish, so ask how it is prepared if you want to avoid raw seafood.
What does “maguro” mean in Maguro Nigiri?
“Maguro” is the Japanese word for tuna. It does not identify one specific tuna species, so the type served as Maguro Nigiri can vary between restaurants.
How is Maguro Nigiri different from tuna sashimi?
Maguro Nigiri has a slice of tuna placed on vinegared rice, while tuna sashimi is served as slices of fish without rice. Nigiri is therefore a fish-and-rice bite, not just fish.
How should you eat Maguro Nigiri with soy sauce?
Turn Maguro Nigiri fish-side down and lightly touch the tuna to the soy sauce. Dipping the rice can make it absorb too much sauce and fall apart; you can also eat nigiri without soy sauce.
Is Maguro Nigiri the same as tekka maki?
No. Maguro Nigiri is a piece of rice topped with tuna, while tekka maki is tuna rolled inside rice and nori. Both can contain tuna, but they are different types of sushi.
What is the difference between akami and toro Maguro Nigiri?
Akami Maguro Nigiri uses lean tuna, while toro comes from fattier parts of the fish and has a richer texture. Menus may distinguish these cuts, but availability varies by restaurant.
Can you make Maguro Nigiri at home?
Yes, you can make Maguro Nigiri at home with seasoned sushi rice and tuna intended for raw consumption. Shape the rice gently, add the fish, and keep raw seafood cold while preparing it.
How long can leftover Maguro Nigiri be kept?
Maguro Nigiri is best eaten fresh because raw tuna and rice lose quality quickly. Refrigerate leftovers promptly and do not eat them if they have been left at room temperature for a prolonged period.
Should you avoid Maguro Nigiri during pregnancy?
Yes, it is safest to avoid Maguro Nigiri made with raw tuna during pregnancy because raw seafood can carry harmful germs. Choose sushi made with fully cooked fish instead.
Maguro Nigiri Vitamins & Minerals
Vitamins
B12
0.88µg · 37% DV
B3
2.2mg · 14% DV
B6
0.2mg · 12% DV
B1
0.06mg · 5% DV
Minerals
Selenium
10µg · 18% DV
Phosphorus
36mg · 5% DV
Iodine
6µg · 4% DV
Sodium
84mg · 4% DV
Potassium ⭐
56mg · 2% DV
Maguro Nigiri Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Maguro Nigiri
To burn the 56 calories in 2 piece (medium) (40 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 Maguro Nigiri?
Maguro Nigiri is a Japanese style of nigiri sushi: a hand-shaped mound of lightly seasoned rice topped with a slice of tuna. “Maguro” means tuna in Japanese, and the fish is commonly served raw, though preparation can vary by restaurant.
Its clean, mild fish flavour and tender texture contrast with the slightly tangy, compact rice. In Japan and at sushi restaurants around the world, it is often served with soy sauce, wasabi and pickled ginger; use the condiments sparingly to let the tuna come through. It provides protein, while the rice supplies most of its carbohydrates. For a light, balanced meal, pair a few pieces with a simple salad or miso soup.
How Nutritious Is Maguro 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 Maguro 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 Maguro Nigiri Contain Allergens?
Contains these allergens:
Which Diets Is Maguro 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
Maguro Nigiri Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.16g
POLYUNSATURATED
0.16g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.