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Nori maki Calories
Sushi rice wrapped in nori seaweed
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
6 piece (medium) of Nori maki (120 g) has 180 calories. That works out to 150 calories per 100 g. It contains 37.4 g of carbs, 4 g of protein, 1 g of fat and 2.2 g of fiber. Its 66 µg of Iodine covers 44% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Nori maki Nutrition Facts
Selected: 6 piece (medium) · 120 g
180
KCAL / 120G
Carbs
37.4g
· 14% DV
Protein
4g
· 8% DV
Fat
1g
· 1% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 86% · Protein 9% · Fat 5%
Nori maki nutrition facts table · 6 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 180 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.19 g | 1% |
| Trans fat | 0 g | |
| Sodium | 216 mg | 9% |
| Total carbohydrate | 37.4 g | 14% |
| Fiber | 2.2 g | 8% |
| Protein | 4 g | 8% |
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 6 Pieces of Nori maki?
| Serving | Amount | Calories |
|---|---|---|
| 6 piece (medium) | 120 g | 180 kcal |
| 1 piece (small) | 20 g | 30 kcal |
| 3 piece (medium) | 60 g | 90 kcal |
| 4 piece (medium) | 80 g | 120 kcal |
| 100 g | 100 g | 150 kcal |
| 1 serving (medium) | 120 g | 180 kcal |
| 8 piece (large) | 160 g | 240 kcal |
| 1 serving (large) | 180 g | 270 kcal |
| 10 piece (large) | 200 g | 300 kcal |
Calculated from 150 calories per 100 g.
Frequently Asked Questions About Nori maki
What is nori maki?
Nori maki is a Japanese sushi roll made by wrapping seasoned sushi rice and fillings in a sheet of dried nori seaweed, then slicing it into rounds. Fillings vary, so the name does not mean every roll contains fish.
Is nori maki a type of sushi?
Yes, nori maki is a type of sushi. Sushi refers to the vinegared rice, while maki describes the rolled form; nori is the seaweed wrapper commonly used around the rice and filling.
How is nori maki traditionally made?
Nori maki is made by spreading a thin layer of seasoned sushi rice over nori, placing fillings in a line, and rolling everything tightly. The roll is then sliced with a sharp, slightly damp knife.
What fillings are used in nori maki?
Common nori maki fillings include cucumber, avocado, pickled vegetables, cooked seafood, egg, or raw fish prepared for sushi. Choose fillings that fit together in a narrow strip so the roll closes cleanly.
Does nori maki always contain raw fish?
No, nori maki does not always contain raw fish. Vegetable, egg, and cooked seafood fillings are common options, and some rolls contain no seafood at all; ask what is inside when ordering.
Why does nori maki get soggy?
Nori maki gets soggy when moisture from the rice or fillings transfers into the seaweed, especially after it sits. Use well-drained fillings and roll it close to serving time to keep the nori firmer.
How do you stop nori maki from falling apart when you cut it?
To keep nori maki intact, roll it firmly without crushing it and let the seam rest underneath briefly. Use a sharp knife dampened between cuts, and avoid overfilling the roll.
What is nori maki served with?
Nori maki is commonly served with soy sauce, wasabi, and pickled ginger. Dip only the edge lightly rather than soaking the roll, which can make the rice crumble and overpower the filling.
Can you make nori maki ahead of time and store it?
Nori maki is best eaten soon after it is rolled, while the seaweed still has some texture. Refrigerate leftovers in a covered container and eat them by the next day; discard rolls left out for an extended period.
Can you freeze nori maki?
Freezing nori maki is not recommended because thawing makes the rice grainy and the nori soft, while fresh vegetables can lose their texture. For better results, prepare only what you expect to serve.
Nori maki Vitamins & Minerals
Vitamins
B12
0.24µg · 10% DV
B3
0.96mg · 6% DV
Folate
24µg · 6% DV
B6
0.1mg · 6% DV
Minerals
Iodine
66µg · 44% DV
Manganese
0.5mg · 22% DV
Selenium
9µg · 16% DV
Copper
0.11mg · 12% DV
Sodium
216mg · 9% DV
Potassium ⭐
98mg · 3% DV
Nori maki Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Nori maki
To burn the 180 calories in 6 piece (medium) (120 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 Nori maki?
Nori maki is a Japanese sushi roll made by wrapping sushi rice and a filling in a sheet of dried nori seaweed. Fillings vary: they may be vegetables such as cucumber or avocado, or include fish. The roll is sliced into bite-sized pieces, with the rice and filling showing at the centre.
It is commonly served with soy sauce, pickled ginger and wasabi, whether eaten at a sushi restaurant or bought as takeaway. The rice makes it mainly a source of carbohydrates, while the roll is generally low in fat. For a lighter choice, opt for a vegetable-filled version and use soy sauce sparingly.
How Nutritious Is Nori maki?
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 Nori maki 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 Nori maki Contain Allergens?
No known major allergens
Which Diets Is Nori maki Good For?
Vegan
✓ Suitable
Vegetarian
✓ 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
Nori maki Fat Profile
SATURATED
0.19g
MONOUNSATURATED
0.14g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.