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Nigiri Calories
Traditional Japanese sushi, rice and raw fish
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Nigiri (40 g) has 56 calories. That works out to 140 calories per 100 g. It contains 10.4 g of carbs, 3.4 g of protein, 0.6 g of fat and 0.2 g of fiber. Its 0.4 µg of B12 covers 18% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Nigiri Nutrition Facts
Selected: 2 piece (medium) · 40 g
56
KCAL / 40G
Carbs
10.4g
· 4% DV
Protein
3.4g
· 7% DV
Fat
0.6g
· 1% 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 69% · Protein 22% · Fat 9%
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 | 92 mg | 4% |
| Total carbohydrate | 10.4 g | 4% |
| Fiber | 0.2 g | 1% |
| Protein | 3.4 g | 7% |
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 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 |
| 8 piece (extra large) | 160 g | 224 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Nigiri
What is nigiri?
Nigiri is a type of sushi made by shaping seasoned rice into a small oblong mound and placing a topping, often fish or seafood, on it. Some versions are secured with a thin strip of seaweed.
What is the difference between nigiri and sushi?
Nigiri is one kind of sushi: it pairs a hand-shaped mound of vinegared rice with a topping. Sushi is the broader category of dishes made with seasoned rice, including rolls and hand rolls as well as nigiri.
What is the difference between nigiri and sashimi?
Nigiri includes seasoned rice beneath its topping, while sashimi is sliced fish or seafood served without rice. Nigiri may use raw fish, but sashimi is specifically served as slices without the rice component.
How do you eat nigiri?
Eat nigiri in one bite if comfortable, or take a small bite without squeezing the rice. You can use your hands or chopsticks; dipping the fish side lightly into soy sauce helps keep the rice from falling apart.
Is nigiri always made with raw fish?
No, nigiri is not always made with raw fish. Common cooked toppings include shrimp, grilled eel, and omelet, while salmon and tuna are often served raw. Ask which topping is used if you are unsure.
What fish is usually used for nigiri?
Salmon and tuna are among the most common nigiri toppings, with other fish such as yellowtail also used. When served raw, the fish must be handled and prepared specifically for safe raw consumption.
How do you make nigiri at home?
Cook sushi rice, season it with rice vinegar, and let it cool until just warm. With damp hands, shape small oblong portions and add thin slices of topping. Use fish intended for raw consumption, or choose a cooked topping.
Why does nigiri fall apart?
Nigiri often falls apart when its rice is too dry or cold, or when the rice mound has not been shaped firmly enough. Use lightly warm, seasoned rice and damp hands, pressing it together gently without crushing it.
How long does nigiri keep in the refrigerator?
Nigiri is best eaten soon after it is made. Refrigerate leftovers promptly in a covered container and aim to eat them the same day; the rice hardens in the fridge, and raw fish loses quality quickly.
Can you eat nigiri while pregnant?
Raw-fish nigiri is best avoided during pregnancy because uncooked seafood can carry foodborne infection risks. Choose cooked toppings instead, and ask your healthcare professional for advice if you have questions about your particular diet.
Nigiri Vitamins & Minerals
Vitamins
B12
0.44µg · 18% DV
B3
0.88mg · 6% DV
B6
0.07mg · 4% DV
B5
0.14mg · 3% DV
Minerals
Selenium
5.2µg · 9% DV
Sodium
92mg · 4% DV
Phosphorus
22mg · 3% DV
Iodine
3.6µg · 2% DV
Potassium ⭐
38mg · 1% DV
Nigiri Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off 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 Nigiri?
Nigiri is a Japanese style of sushi made by shaping seasoned rice by hand into a small mound and topping it with a slice of fish or seafood. The topping is often raw salmon or tuna, though cooked shrimp and other options are common too.
The rice is gently sticky, while the fish is tender and delicate. In Japan, nigiri is often served at sushi restaurants as a set or ordered piece by piece; elsewhere, it is also a familiar choice on mixed sushi platters. Dip it lightly in soy sauce and enjoy it with pickled ginger or wasabi. Its rice provides most of the carbohydrates, while the fish contributes protein: 100 g contains 8.5 g. Pair it with a simple salad or soup for a more rounded meal.
How Nutritious Is 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 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 Nigiri Contain Allergens?
Contains these allergens:
Which Diets Is 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
Nigiri Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.16g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.