Onigiri
| Macros | per 100 g |
|---|---|
| Calories | 170 kcal |
| Protein | 4.5 g |
| Fat | 1.5 g |
| Carbs | 35.0 g |
Onigiri is a Japanese rice ball made from cooked white rice, typically shaped by hand into a triangle or cylinder and often wrapped in nori seaweed. It is a staple of Japanese convenience stores, lunchboxes and picnics, and is commonly filled with ingredients such as pickled plum, tuna mayonnaise or salmon. Per 100 g, onigiri provides 170 kcal, 4.5 g of protein, 1.5 g of fat and 35 g of carbohydrates, with very little fibre (0.5 g) or sugars (0.5 g). The most notable mineral is sodium at 380 mg per 100 g, reflecting the salted rice and seasoned fillings, alongside 80 mg of potassium. It also contains a small amount of vitamin B12 (0.3 mcg per 100 g), likely from fish-based fillings. Onigiri is compatible with dairy-free, gluten-free and low-FODMAP dietary patterns.
How many calories in onigiri?
Onigiri contains 170 kcal per 100 g. A typical convenience-store onigiri weighs around 100–120 g, putting a single piece at roughly 170–200 kcal.
How much sodium is in onigiri?
Onigiri contains 380 mg of sodium per 100 g, which comes mainly from the salted rice and seasoned fillings. This is worth keeping in mind if you are eating multiple pieces in one sitting.
Is onigiri gluten-free?
Plain onigiri made with white rice, nori and simple fillings is gluten-free and appears on the gluten-free diet list. However, some fillings or sauces — such as soy-sauce-seasoned ingredients — may introduce gluten, so it is worth checking the specific filling before eating.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 170 kcal |
| Protein | 4.5 g |
| Fat | 1.5 g |
| Carbs | 35.0 g |
| Sugars | 0.50 g |
| Fiber | 0.50 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.30 g |
| Monounsaturated | 0.40 g |
| Polyunsaturated | 0.50 g |
| Cholesterol | 10.0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 10.0 mg |
| Iron | 0.50 mg |
| Potassium | 80.0 mg |
| Sodium | 380 mg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 5.0 mcg |
| Vitamin C | 0 mg |
| Vitamin B12 | 0.30 mcg |