2 piece (medium) of Salmon Nigiri (40 g) has 62 calories. That works out to 155 calories per 100 g. It contains 7.3 g of carbs, 4.2 g of protein, 1.7 g of fat and 0.2 g of fiber. Its 1 µg of B12 covers 42% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.

What is Salmon Nigiri?

Salmon nigiri is a Japanese style of sushi: a neat mound of lightly vinegared rice topped with a slice of raw salmon. The fish is usually left unseasoned so its flavour and delicate marbling stand out against the gently tangy rice.

Its soft, buttery texture makes it a popular choice on sushi platters, often served with soy sauce, wasabi and pickled ginger. In Japan it may be part of a sushi meal at a counter or restaurant; elsewhere, it is commonly ordered as part of a mixed sushi selection or enjoyed as a light lunch. It provides carbohydrates from the rice alongside protein and fat from the salmon. For a more rounded meal, pair it with edamame or a simple salad.

Salmon Nigiri Nutrition Facts

Selected: 100 g

155

KCAL / 100G

Carbs

18.2g

· 7% DV

Protein

10.5g

· 21% DV

Fat

4.2g

· 5% DV

Fiber

0.5g

· 2% DV

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

Calories come from: Carbs 48% · Protein 28% · Fat 24%

Salmon Nigiri Vitamins & Minerals

Vitamins

B12

2.5µg · 104% DV

Vitamin D

6µg · 30% DV

0.5mg · 29% DV

3.8mg · 24% DV

Minerals

Selenium

12µg · 22% DV

Phosphorus

110mg · 16% DV

Sodium

210mg · 9% DV

Iron

1mg · 6% DV

How Nutritious Is Salmon Nigiri?

Nutrient density

High

65/ 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 Nigiri 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 Nigiri

To burn the 155 calories in 100 g:

🚶

38min

Walking (5 km/h)

🏃

16min

Running (8 km/h)

🚴

21min

Cycling

🏊

18min

Swimming

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

Is Salmon 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 Salmon Nigiri Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Salmon 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

Salmon Nigiri Fat Profile

SATURATED

0.8g

MONOUNSATURATED

1.7g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 0.3:1

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

Compare Salmon Nigiri

🍣vs🐟

Salmon Nigiri vs Salmon Fillet51 kcal fewer per 100 g

→🍣vs🐟

Salmon Nigiri vs Canned Tuna39 kcal more per 100 g

→🍣vs🐟

Salmon Nigiri vs Fish45 kcal more per 100 g

→🍣vs🐟

Salmon Nigiri vs Tuna23 kcal more per 100 g

→

Foods Similar to Salmon Nigiri

🐟

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 Nigiri

Is salmon nigiri raw?

Yes, traditional salmon nigiri is made with a slice of raw salmon over seasoned sushi rice. Some restaurants offer cooked salmon versions, so ask if you want to avoid raw fish.

What is salmon nigiri made of?

Salmon nigiri is a small mound of vinegared sushi rice topped with a thin slice of salmon. It may be held together with a narrow strip of nori, and is often served with soy sauce, wasabi, and pickled ginger.

How do you eat salmon nigiri?

Eat salmon nigiri in one bite if it is comfortable, using your fingers or chopsticks. If dipping it in soy sauce, briefly touch the salmon side to the sauce so the rice does not soak it up or fall apart.

Is salmon nigiri healthy?

Salmon nigiri provides protein and omega-3 fats from salmon, alongside carbohydrates from the rice. Soy sauce can add a lot of sodium, so use it sparingly; pair the nigiri with vegetables or soup for a more balanced meal.

Can you eat salmon nigiri while pregnant?

No, pregnant people are generally advised to avoid raw-fish salmon nigiri because of foodborne infection risks. Choose nigiri made with thoroughly cooked salmon instead, and ask your healthcare professional about advice specific to your pregnancy.

What is the difference between salmon nigiri and salmon sashimi?

Salmon nigiri has a slice of salmon placed on seasoned sushi rice; salmon sashimi is sliced fish served without rice. Nigiri is therefore a rice-and-fish bite, while sashimi consists of fish alone.

Is salmon nigiri the same as salmon sushi?

Salmon nigiri is one type of sushi: a hand-shaped portion of vinegared rice topped with salmon. “Salmon sushi” is broader and can also refer to salmon rolls or other sushi preparations, so the menu item may differ.

Can you make salmon nigiri at home?

Yes, you can make salmon nigiri at home by shaping cooled, seasoned sushi rice and topping each piece with a thin salmon slice. Use fish handled and stored for safe raw consumption, keep it cold, and serve it promptly.

How long does salmon nigiri last in the fridge?

Salmon nigiri is best eaten soon after it is made, rather than saved as leftovers. If necessary, refrigerate it promptly in a covered container and eat it as soon as possible; discard it if it has been left out for hours.

Why is pickled ginger served with salmon nigiri?

Pickled ginger is served with salmon nigiri to refresh your palate between bites, not as a topping that must be eaten with every piece. Wasabi is optional too, and you can adjust both to your taste.

Have another question about Salmon Nigiri?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 28, 2026