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Squid nigiri Calories
Nigiri sushi made with squid over seasoned sushi rice
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Squid nigiri (70 g) has 102 calories. That works out to 146 calories per 100 g. It contains 16.9 g of carbs, 6.9 g of protein, 0.8 g of fat and 0.3 g of fiber. Its 0.6 µg of B12 covers 25% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Squid nigiri Nutrition Facts
Selected: 2 piece (medium) · 70 g
102
KCAL / 70G
Carbs
16.9g
· 6% DV
Protein
6.9g
· 14% DV
Fat
0.8g
· 1% 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 66% · Protein 27% · Fat 7%
Squid nigiri nutrition facts table · 2 piece (medium) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 102 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.2 g | 1% |
| Trans fat | 0 g | |
| Sodium | 217 mg | 9% |
| Total carbohydrate | 16.9 g | 6% |
| 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 Squid nigiri?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 70 g | 102 kcal |
| 1 piece (small) | 35 g | 51 kcal |
| ½ cup (small) | 90 g | 131 kcal |
| 100 g | 100 g | 146 kcal |
| 4 piece (large) | 140 g | 204 kcal |
| 1 cup (medium) | 180 g | 263 kcal |
| 6 piece (extra large) | 210 g | 307 kcal |
| 8 piece (jumbo) | 280 g | 409 kcal |
Calculated from 146 calories per 100 g.
Frequently Asked Questions About Squid nigiri
What is squid nigiri?
Squid nigiri is a piece of seasoned sushi rice topped with a slice of squid. The squid may be served raw, lightly cooked, or briefly seared, depending on the restaurant and the style of preparation.
Is squid nigiri raw?
Squid nigiri can be raw, but it is not always served that way. Some versions use blanched or seared squid. Ask the restaurant if you need to know how yours is prepared, since appearance alone may not make the cooking method clear.
What does squid nigiri taste like?
Squid nigiri has a mild, clean seafood taste and a firm, slightly springy texture. Raw squid is often more chewy, while lightly cooked squid can be more tender. The seasoned rice adds a gentle tang that balances the topping.
How is squid prepared for nigiri?
For squid nigiri, the squid is cleaned, cut into a thin piece, and placed over a small mound of seasoned sushi rice. A chef may score the surface to make it easier to bite, or briefly sear it for a smoky finish.
What is the difference between squid nigiri and squid sashimi?
Squid nigiri pairs a slice of squid with seasoned rice, while squid sashimi is sliced squid served without rice. Sashimi lets the texture and seafood flavor stand on their own; nigiri combines them with the tangy rice.
Is squid nigiri chewy?
Squid nigiri is usually firmer and chewier than nigiri made with many kinds of fish. Thin slicing and shallow scoring can make it easier to bite, while overcooking squid can make its texture tough.
Can you make squid nigiri with cooked squid?
Yes, squid nigiri can be made with cooked squid. Briefly blanching or searing the squid gives it a different, often more tender texture than raw squid; avoid cooking it for too long, which can make it tough.
What should you serve with squid nigiri?
Pickled ginger, a little wasabi, and soy sauce are classic accompaniments to squid nigiri. Miso soup or a light salad also works well. Use soy sauce sparingly so it does not overwhelm the squid’s mild flavor or saturate the rice.
How should you eat squid nigiri?
Eat squid nigiri in one bite if its size allows, so the squid and rice stay together. You can use your fingers or chopsticks; if adding soy sauce, touch the squid side lightly to the sauce rather than soaking the rice.
How long does leftover squid nigiri keep?
Refrigerate leftover squid nigiri promptly in a covered container and aim to eat it the same day. Sushi rice dries out in the fridge, and seafood should not sit at room temperature for an extended time; discard it if it smells or looks off.
Squid nigiri Vitamins & Minerals
Vitamins
B12
0.6µg · 25% DV
B3
1.33mg · 8% DV
Biotin
1.26µg · 4% DV
B5
0.2mg · 4% DV
Minerals
Selenium
14µg · 25% DV
Copper
0.11mg · 12% DV
Phosphorus
83mg · 12% DV
Iodine
17µg · 11% DV
Sodium
217mg · 9% DV
Potassium ⭐
85mg · 3% DV
Squid nigiri Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Squid nigiri
To burn the 102 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 Squid nigiri?
Squid nigiri is a Japanese style of sushi: a thin piece of squid sits on a small, hand-shaped mound of lightly seasoned, vinegared rice. Depending on the restaurant, the squid may be served raw, lightly scored or cooked.
Its mild, briny flavour and tender, slightly springy texture balance the rice’s gentle tang and sweetness. It is commonly enjoyed as part of a sushi selection, with soy sauce, wasabi and pickled ginger; diners in many places also find it on restaurant sushi menus or make it at home. The rice supplies most of its carbohydrate, while the squid contributes protein; a 100 g portion has 9.8 g of protein. Pair a few pieces with a salad or vegetables for a lighter meal.
How Nutritious Is Squid 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 Squid 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 Squid nigiri Contain Allergens?
Contains these allergens:
Which Diets Is Squid 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
Squid nigiri Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.15g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.