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Unagi Sushi (Freshwater Eel Sushi) Calories
Grilled freshwater eel, sweet soy sauce, sushi rice
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Unagi Sushi (Freshwater Eel Sushi) (60 g) has 114 calories. That works out to 190 calories per 100 g. It contains 16.2 g of carbs, 7.2 g of protein, 2.7 g of fat and 0.4 g of fiber. Its 1.3 µg of B12 covers 55% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Unagi Sushi (Freshwater Eel Sushi) Nutrition Facts
Selected: 2 piece (medium) · 60 g
114
KCAL / 60G
Carbs
16.2g
· 6% DV
Protein
7.2g
· 14% DV
Fat
2.7g
· 3% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 24% · Fat 21%
Unagi Sushi (Freshwater Eel Sushi) nutrition facts table · 2 piece (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 114 kcal | |
| Total fat | 2.7 g | 3% |
| Saturated fat | 0.66 g | 3% |
| Trans fat | 0 g | |
| Sodium | 246 mg | 11% |
| Total carbohydrate | 16.2 g | 6% |
| Fiber | 0.4 g | 1% |
| Protein | 7.2 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 Unagi Sushi (Freshwater Eel Sushi)?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 60 g | 114 kcal |
| 1 piece (small) | 30 g | 57 kcal |
| 3 piece (large) | 90 g | 171 kcal |
| 100 g | 100 g | 190 kcal |
| 1 serving (medium) | 100 g | 190 kcal |
| 5 piece (jumbo) | 150 g | 285 kcal |
| 1 serving (large) | 150 g | 285 kcal |
Calculated from 190 calories per 100 g.
Frequently Asked Questions About Unagi Sushi (Freshwater Eel Sushi)
What is unagi sushi?
Unagi sushi is sushi topped or filled with cooked freshwater eel, usually grilled and brushed with a sweet soy-based glaze. It is commonly served as nigiri, with a piece of eel laid over seasoned sushi rice.
Is unagi sushi cooked or raw?
Unagi sushi is cooked, not raw. The eel is typically grilled before it is served with rice, so it differs from sushi made with raw fish. The sweet glaze is often added during or after grilling.
What does unagi sushi taste like?
Unagi sushi tastes savory-sweet, with a rich, tender eel and a sticky soy-based glaze. Grilling adds a lightly smoky, browned flavor, while the vinegared rice balances the sweetness.
What is the difference between unagi and anago sushi?
Unagi sushi uses freshwater eel, while anago sushi is made with saltwater conger eel. Unagi is often richer and served with a sweet, dark glaze; anago is usually lighter and may be served with a milder sauce.
Why is unagi sushi always served cooked?
Unagi sushi is traditionally made with cooked eel because freshwater eel is not served raw in ordinary sushi preparation. Grilling also gives the eel its characteristic browned surface and lets the sweet glaze cling to it.
What sauce is used on unagi sushi?
Unagi sushi is usually brushed with unagi tare, a sweet-salty glaze commonly made with soy sauce, mirin, and sugar. The eel is often grilled with the sauce, giving it a shiny coating and concentrated flavor.
How should you eat unagi sushi?
Eat unagi sushi in one bite if the piece is manageable, using your fingers or chopsticks. Since it is usually already glazed, extra soy sauce is optional; dipping the rice can make the piece fall apart.
Can you make unagi sushi at home?
Yes, you can make unagi sushi at home with cooked eel and prepared sushi rice. Use fully cooked eel rather than raw eel, warm it with its glaze, then place it over rice or wrap it into a roll.
How long does unagi sushi last in the fridge?
Unagi sushi is best eaten soon after it is made. If you have leftovers, refrigerate them promptly in a covered container and eat them by the next day; discard sushi that has been left at room temperature for hours.
Is unagi sushi safe during pregnancy?
Unagi sushi made with thoroughly cooked eel avoids the raw-fish concern associated with some sushi, but freshness and safe handling still matter. For pregnancy-specific fish choices or serving frequency, ask your healthcare professional.
Unagi Sushi (Freshwater Eel Sushi) Vitamins & Minerals
Vitamins
B12
1.32µg · 55% DV
Vitamin D
2.7µg · 14% DV
B2
0.11mg · 8% DV
Vitamin A
72µg · 8% DV
Minerals
Selenium
6.6µg · 12% DV
Sodium
246mg · 11% DV
Phosphorus
66mg · 9% DV
Zinc
0.72mg · 7% DV
Potassium ⭐
96mg · 3% DV
Unagi Sushi (Freshwater Eel Sushi) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Unagi Sushi (Freshwater Eel Sushi)
To burn the 114 calories in 2 piece (medium) (60 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 Unagi Sushi (Freshwater Eel Sushi)?
Unagi Sushi pairs grilled freshwater eel with sushi rice, usually with a sweet soy-based glaze. The eel is cooked rather than served raw; it has a tender, slightly rich texture, while the glaze brings a sweet-savoury finish that complements the mild rice. The dish comes from Japan, where eel is commonly served over rice as well as in sushi.
Outside Japan, Unagi Sushi is typically ordered at sushi restaurants, either alongside other rolls or as a small meal. Rice and glaze make carbohydrates a notable part of its nutritional profile, while the eel contributes protein: a 100 g portion has 12 g. Pair it with cucumber or a simple salad for a fresher, lighter meal.
How Nutritious Is Unagi Sushi (Freshwater Eel Sushi)?
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 Unagi Sushi (Freshwater Eel Sushi) 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 Unagi Sushi (Freshwater Eel Sushi) Contain Allergens?
Contains these allergens:
Which Diets Is Unagi Sushi (Freshwater Eel Sushi) 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
Unagi Sushi (Freshwater Eel Sushi) Fat Profile
SATURATED
0.66g
MONOUNSATURATED
1.08g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.