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White fish nigiri Calories
Lean white fish protein with sushi rice; light sushi option
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of White fish nigiri (70 g) has 102 calories. That works out to 145 calories per 100 g. It contains 16.4 g of carbs, 6.9 g of protein, 1.1 g of fat and 0.2 g of fiber. Its 0.6 µg of B12 covers 26% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
White fish nigiri Nutrition Facts
Selected: 2 piece (medium) · 70 g
102
KCAL / 70G
Carbs
16.4g
· 6% DV
Protein
6.9g
· 14% DV
Fat
1.1g
· 1% DV
Fiber
0.2g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 27% · Fat 9%
White fish nigiri nutrition facts table · 2 piece (medium) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 102 kcal | |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.22 g | 1% |
| Trans fat | 0 g | |
| Sodium | 147 mg | 6% |
| Total carbohydrate | 16.4 g | 6% |
| Fiber | 0.2 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 White fish nigiri?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 70 g | 102 kcal |
| 1 piece (small) | 35 g | 51 kcal |
| 100 g | 100 g | 145 kcal |
| 1 serving (medium) | 105 g | 152 kcal |
| 4 piece (large) | 140 g | 203 kcal |
| 1 serving (large) | 175 g | 254 kcal |
| 6 piece (extra large) | 210 g | 305 kcal |
| 8 piece (jumbo) | 280 g | 406 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About White fish nigiri
What does white fish nigiri mean?
White fish nigiri is a piece of sushi rice topped with a slice of mild, white-fleshed fish. The name describes the style and broad fish category, not one fixed species, so the fish can differ between restaurants.
What fish is used in white fish nigiri?
White fish nigiri may be made with fish such as sea bream, sea bass, flounder, or another locally available white-fleshed species. Restaurants do not all use the same fish, so ask which one is being served if the exact species matters to you.
What does white fish nigiri taste like?
White fish nigiri usually tastes mild and delicate, with less pronounced oiliness than salmon or tuna nigiri. The exact flavor and texture depend on the species and how it is prepared; citrus, soy sauce, or wasabi can easily overpower subtler fish.
Is white fish nigiri a healthy sushi choice?
White fish nigiri can be a lighter sushi choice because the fish is typically lean, while the rice supplies most of the energy and carbohydrates. Soy sauce can add a lot of sodium, so use a small amount if you are watching your salt intake.
How is white fish nigiri different from white fish maki?
White fish nigiri has a slice of fish placed on a shaped mound of sushi rice. White fish maki is rolled with rice and other fillings inside seaweed, then cut into pieces; the fish may be the same, but the format and proportions differ.
Why is wasabi served with white fish nigiri?
Wasabi is served with white fish nigiri as a sharp, pungent condiment that contrasts with the fish’s mild flavor. A little goes a long way, and many sushi chefs already place some between the fish and rice, so taste it before adding more.
Can white fish nigiri be eaten the next day?
White fish nigiri is best eaten fresh. If it was refrigerated promptly in a covered container, eat it as soon as possible, preferably within a day; discard it if it sat out for an extended period or its storage history is uncertain.
Can you make white fish nigiri with cooked fish?
Yes, white fish nigiri can be made with cooked fish, even though raw fish is common. Poached, grilled, or lightly seared fish works; cool it before placing it on the rice, and keep cooked ingredients separate from raw seafood during preparation.
Is white fish nigiri safe during pregnancy?
Avoid white fish nigiri made with raw fish during pregnancy because uncooked seafood can carry harmful germs or parasites. Nigiri topped with fully cooked fish is a safer option; confirm that the fish is thoroughly cooked when ordering.
Why does white fish nigiri fall apart?
White fish nigiri often falls apart when the rice is too loose, too cold, or packed too lightly, or when it is dipped rice-side down in soy sauce. Shape slightly warm, properly seasoned sushi rice gently and dip only the fish side.
White fish nigiri Vitamins & Minerals
Vitamins
B12
0.63µg · 26% DV
B3
1.33mg · 8% DV
B6
0.08mg · 5% DV
Biotin
1.47µg · 5% DV
Minerals
Selenium
11µg · 20% DV
Phosphorus
76mg · 11% DV
Iodine
13µg · 9% DV
Sodium
147mg · 6% DV
Potassium ⭐
83mg · 2% DV
White fish nigiri Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off White fish 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 White fish nigiri?
White fish nigiri pairs a small hand-shaped mound of sushi rice with a slice of white-fleshed fish. It comes from Japanese sushi-making, where the fish is served simply so its delicate flavour can stand alongside the gently seasoned rice. The type of fish can vary with the restaurant and what is available.
It is commonly eaten at sushi restaurants, either as part of a mixed selection or on its own, with soy sauce, wasabi and pickled ginger on the side. The rice supplies most of its carbohydrates, while the fish contributes protein; per 100 g, it has 1.6 g of fat. For a lighter meal, enjoy a few pieces with a green salad or vegetable sides.
How Nutritious Is White fish 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 White fish 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 White fish nigiri Contain Allergens?
Contains these allergens:
Which Diets Is White fish 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
White fish nigiri Fat Profile
SATURATED
0.22g
MONOUNSATURATED
0.29g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.