6 piece (medium) of Salmon Maki (120 g) has 204 calories. That works out to 170 calories per 100 g. It contains 26.4 g of carbs, 11.4 g of protein, 5.4 g of fat and 1.4 g of fiber. Its 1.4 µg of B12 covers 60% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Salmon Maki?

Salmon maki is a Japanese-style sushi roll made by wrapping seasoned rice and a strip of salmon in nori, then slicing the roll into bite-sized pieces. The rice is soft and gently tangy, while the salmon brings a mild, rich flavour. In Japan it is one of many sushi options; elsewhere, it is commonly served at sushi restaurants as part of a shared platter or a light meal, often with pickled ginger, wasabi and soy sauce.

Its rice makes it chiefly a source of carbohydrates, while the salmon contributes protein and omega-3 fats. Pair salmon maki with a simple salad or vegetable sides for a more balanced meal, or enjoy it as one part of a varied sushi selection.

Salmon Maki Nutrition Facts

Selected: 100 g

170

KCAL / 100G

Carbs

22g

· 8% DV

Protein

9.5g

· 19% DV

Fat

4.5g

· 6% DV

Fiber

1.2g

· 4% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 53% · Protein 23% · Fat 24%

Salmon Maki Vitamins & Minerals

Vitamins

B12

1.2µg · 50% DV

2.3mg · 14% DV

0.22mg · 13% DV

Vitamin D

2.5µg · 13% DV

Minerals

Sodium

340mg · 15% DV

Selenium

8µg · 15% DV

Phosphorus

85mg · 12% DV

Iodine

10µg · 7% DV

How Nutritious Is Salmon Maki?

Nutrient density

High

60/ 100

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

43/ 100

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.

Salmon Maki Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Salmon Maki

To burn the 170 calories in 100 g:

🚶

42min

Walking (5 km/h)

🏃

17min

Running (8 km/h)

🚴

23min

Cycling

🏊

20min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Salmon Maki 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 Salmon Maki Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy yes

Sesame free

Which Diets Is Salmon Maki 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

Salmon Maki Fat Profile

SATURATED

0.8g

MONOUNSATURATED

1.7g

POLYUNSATURATED

0.7g

⚖️

Omega 6:3 ratio 0.2:1

Below the ideal 4:1 — a good omega balance.

Compare Salmon Maki

🍣vs🐟

Salmon Maki vs Salmon Fillet36 kcal fewer per 100 g

→🍣vs🐟

Salmon Maki vs Canned Tuna54 kcal more per 100 g

→🍣vs🐟

Salmon Maki vs Fish60 kcal more per 100 g

→🍣vs🐟

Salmon Maki vs Tuna38 kcal more per 100 g

→

Foods Similar to Salmon Maki

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Salmon Maki

What is Salmon Maki made of?

Salmon Maki is usually made with sushi rice, nori seaweed and a strip of salmon rolled together and sliced. The rice is commonly seasoned with rice vinegar; soy sauce, wasabi and pickled ginger are usually served alongside rather than inside the roll.

Does Salmon Maki contain raw salmon?

Often, yes: many Salmon Maki rolls use raw salmon. Restaurants may also offer versions made with cooked or smoked salmon, so ask how the fish is prepared if you want to avoid raw fish.

Is Salmon Maki the same as salmon nigiri?

No. Salmon Maki is a sliced roll with salmon, rice and nori wrapped together. Salmon nigiri is a piece of salmon laid over a small mound of rice, usually without the seaweed wrap.

How is Salmon Maki different from a California roll?

Salmon Maki centers on salmon wrapped with sushi rice and nori. A California roll typically contains imitation crab, avocado and cucumber, and is often made inside-out with rice on the outside; recipes vary by restaurant.

How do you eat Salmon Maki?

Eat Salmon Maki with chopsticks or your fingers, whichever is comfortable. Dip it lightly in soy sauce if you like, and have pickled ginger between different bites; soaking the roll can make the rice fall apart.

Can you make Salmon Maki at home?

Yes. Spread seasoned sushi rice over nori, add a strip of salmon, roll it tightly with a bamboo mat and slice with a damp knife. For a raw version, use fish sold as suitable for raw consumption; cooked salmon works too.

How long does Salmon Maki keep in the fridge?

Keep Salmon Maki refrigerated and aim to eat it the same day; at most, keep leftovers until the following day. Raw fish and cooked rice should not sit out for long, so refrigerate leftovers promptly.

Can you freeze Salmon Maki?

Freezing Salmon Maki is not recommended because thawing can make the rice hard or mushy and the nori soggy. It tastes and holds together best fresh, so refrigerate any leftovers and eat them promptly instead.

Is Salmon Maki safe to eat during pregnancy?

Salmon Maki made with raw salmon is best avoided during pregnancy because raw fish can carry foodborne pathogens. Choose a freshly prepared version with thoroughly cooked salmon and follow the food-safety guidance where you live.

Can people with diabetes eat Salmon Maki?

Yes, people with diabetes can include Salmon Maki, but its sushi rice contributes carbohydrates that can raise blood glucose. A smaller portion alongside vegetables or another protein may make the meal easier to balance.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 29, 2026