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Mussel nigiri Calories
Seafood sushi with rice; moderate glycemic load, good source of B12 and selenium.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Mussel nigiri (70 g) has 119 calories. That works out to 170 calories per 100 g. It contains 19.2 g of carbs, 6.9 g of protein, 1.5 g of fat and 0.3 g of fiber. Its 5.9 µg of B12 covers 248% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Mussel nigiri Nutrition Facts
Selected: 2 piece (medium) · 70 g
119
KCAL / 70G
Carbs
19.2g
· 7% DV
Protein
6.9g
· 14% DV
Fat
1.5g
· 2% 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 65% · Protein 23% · Fat 12%
Mussel nigiri nutrition facts table · 2 piece (medium) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 119 kcal | |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.32 g | 2% |
| Trans fat | 0 g | |
| Sodium | 217 mg | 9% |
| 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 Mussel nigiri?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 70 g | 119 kcal |
| 1 piece (small) | 35 g | 59 kcal |
| 100 g | 100 g | 170 kcal |
| 1 serving (medium) | 105 g | 179 kcal |
| 4 piece (large) | 140 g | 238 kcal |
| 1 serving (large) | 175 g | 298 kcal |
| 6 piece (extra large) | 210 g | 357 kcal |
| 8 piece (jumbo) | 280 g | 476 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Mussel nigiri
What is mussel nigiri made of?
Mussel nigiri is a piece of seasoned sushi rice topped with a mussel, usually cooked. Some versions add a strip of nori or a savory glaze, so the topping and seasoning can vary by restaurant.
Are the mussels in mussel nigiri cooked or raw?
Mussels on mussel nigiri are usually cooked, often by steaming or boiling, rather than served raw. Preparation varies, so ask the restaurant if you need to avoid raw shellfish.
What does mussel nigiri taste like?
Mussel nigiri tastes briny and gently sweet, with a tender, slightly chewy mussel balanced by tangy sushi rice. A spicy or savory glaze can make the topping richer than a plain piece.
How do you make mussel nigiri at home?
To make mussel nigiri, shape cooled, vinegar-seasoned sushi rice into small ovals and top each piece with a fully cooked mussel. A narrow strip of nori can hold the topping in place; serve soon after preparation.
How long does mussel nigiri last in the fridge?
Mussel nigiri is best eaten soon after it is made, ideally the same day. Refrigerate leftovers promptly in a covered container, and discard any sushi that has been left at room temperature for an extended period.
Is mussel nigiri high in mercury?
No, mussels are generally a low-mercury seafood choice. Mercury is not usually the main concern with mussel nigiri; proper cooking, freshness, and safe storage matter more for reducing food-safety risks.
Can you eat mussel nigiri during pregnancy?
Mussel nigiri may be an option during pregnancy if the mussel is thoroughly cooked and the sushi has been safely handled; avoid raw shellfish. If you are unsure about a particular preparation or have pregnancy-related dietary restrictions, ask your healthcare professional.
What sauce goes with mussel nigiri?
A small amount of soy sauce is a common pairing for mussel nigiri, and wasabi may be served alongside it. Dip the mussel side lightly rather than soaking the rice, which can make the piece fall apart.
How is mussel nigiri different from mussel sashimi?
Mussel nigiri includes a piece of sushi rice under the mussel, while sashimi is served without rice. Mussel nigiri is usually made with cooked mussels; sashimi refers to sliced seafood served on its own.
Can you freeze mussel nigiri?
You can freeze mussel nigiri, but it usually loses quality: the rice can turn firm or crumbly and the mussel may become watery after thawing. For the best texture, eat it fresh rather than freezing it.
Mussel nigiri Vitamins & Minerals
Vitamins
B12
5.95µg · 248% DV
B2
0.08mg · 6% DV
B3
0.98mg · 6% DV
Biotin
1.54µg · 5% DV
Minerals
Selenium
22µg · 40% DV
Copper
0.13mg · 14% DV
Iron
2.38mg · 13% DV
Phosphorus
84mg · 12% DV
Sodium
217mg · 9% DV
Potassium ⭐
91mg · 3% DV
Mussel nigiri Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mussel nigiri
To burn the 119 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 Mussel nigiri?
Mussel nigiri is a Japanese-style sushi bite made by placing a mussel on a small mound of seasoned sushi rice. The mussel is usually cooked, and may be lightly seasoned or glazed, so its exact flavour varies by restaurant. It brings the briny, savoury taste of shellfish together with the gently tangy rice.
At sushi restaurants worldwide, it is commonly served with pickled ginger, wasabi and soy sauce, either as part of a mixed sushi order or as a small course. The rice supplies most of its carbohydrate, while the mussel contributes protein; the dish is relatively low in fat. For a lighter meal, pair a few pieces with a vegetable salad and go easy on the soy sauce.
How Nutritious Is Mussel 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
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 Mussel 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 Mussel nigiri Contain Allergens?
Contains these allergens:
Which Diets Is Mussel 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
Mussel nigiri Fat Profile
SATURATED
0.32g
MONOUNSATURATED
0.27g
POLYUNSATURATED
0.22g
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.