Onigiri
Good nutritional profile
Salted Japanese rice ball with a salmon filling, wrapped in nori.
Onigiri is a Japanese rice ball: lightly salted short-grain rice pressed around a filling, here grilled salted salmon, and wrapped in a strip of nori. One 125 g rice ball has about 210 kcal, almost all from white rice, with 7 g of protein and 2 g of fat. Two rice balls with a bowl of miso soup make a light meal; a pickled plum (umeboshi) filling instead of salmon gives less protein.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 5.6g | 10.0% |
| Fat | 1.7g | 2.4% |
| Carbs | 32g | 10.7% |
| Simple Sugars | 11.2g | Estimate |
| Complex Carbs | 20.8g | Estimate |
| Water | 60g | 2.4% |
| Calories | 168 | 7.5% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.39 | g | 1.9% |
| Monounsaturated | 0.48 | g | 1.9% |
| Polyunsaturated | 0.49 | g | 3.8% |
| Omega-3 | 0.147 | g | Estimate |
| EPA | 102 | mg | 11.3% |
| DHA | 125 | mg | 13.9% |
| Omega-6 | 0.343 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 2.72 | mg |
| Vitamin E | 0.54 | mg |
| Selenium | 9.06 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 22.8 | mcg | 2.5% |
| vitamin B1 | 0.047 | mg | 3.9% |
| vitamin B2 | 0.061 | mg | 4.7% |
| vitamin B3 | 1.62 | mg | 10.1% |
| vitamin B6 | 0.124 | mg | 7.3% |
| vitamin B9 | 13.1 | mcg | 3.3% |
| vitamin B12 | 0.379 | mcg | 15.8% |
| vitamin C | 2.72 | mg | 3.0% |
| vitamin D | 1.37 (55 IU) | mcg | 9.1% |
| vitamin E | 0.539 | mg | 3.6% |
| vitamin K | 0.342 | mcg | 0.3% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 6.9 | mg | 0.7% |
| iron | 0.462 | mg | 2.6% |
| magnesium | 12.6 | mg | 3.1% |
| phosphorus | 72.5 | mg | 10.4% |
| potassium | 101 | mg | 3.9% |
| sodium | 230 | mg | 10.0% |
| zinc | 0.529 | mg | 4.8% |
| copper | 0.102 | mg | 11.3% |
| manganese | 0.453 | mg | 19.7% |
| selenium | 9.06 | mcg | 16.5% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 141 | mg | 20.1% | 124% |
| Isoleucine | 254 | mg | 18.1% | 119% |
| Leucine | 454 | mg | 16.6% | 105% |
| Lysine | 359 | mg | 17.1% | 106% |
| Methionine | 238 | mg | 22.7% | 146% |
| Phenylalanine | 465 | mg | 26.6% | 160% |
| Threonine | 220 | mg | 21.0% | 124% |
| Tryptophan | 59 | mg | 21.1% | 126% |
| Valine | 326 | mg | 17.9% | 115% |
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Values per 100 g
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Allergens
Recipe
See full recipeIngredients
- Japanese short-grain rice 300 g
- Water 400 ml
- Salmon fillet 120 g
- Sake 1 tbsp
- Salt 3/4 tsp
- Nori sheets 3
Instructions
- 1
Rinse the rice until the water runs almost clear, then cook it with the water in a rice cooker or a covered pot and let it rest for 10 minutes.
- 2
Sprinkle the salmon with the sake and a pinch of the salt, then grill or pan-fry it for 8 minutes, until cooked through.
- 3
Remove the skin and any bones and flake the salmon with a fork.
- 4
Cut each nori sheet in half to make 6 strips.
- 5
Wet your hands, rub them with a little salt and take about 110 g of warm rice.
- 6
Make a dent in the rice, add 15 g of salmon, cover it with rice and press it into a triangle with firm, even pressure.
- 7
Wrap a nori strip around the base just before eating so it stays crisp.