How Many Calories Are in 2 Pieces of Salmon Nigiri?

December 3, 2025 •

4 min read

Two pieces of classic salmon nigiri typically contain around 120-160 calories, though this can vary based on restaurant preparation and rice quantity. This staple of Japanese cuisine is generally a healthier choice compared to many other sushi rolls, providing a good balance of protein and carbohydrates in a small, satisfying package.

Quick Summary

The calorie count for two salmon nigiri pieces ranges from 120 to 160 calories, depending on the restaurant's ingredients and preparation. This variation stems from differences in the amount of rice, the fattiness of the salmon, and any added sauces or seasonings. The total calorie content comprises a balance of protein from the salmon and carbohydrates from the rice.

Key Points

Average Calorie Count: 2 pieces of salmon nigiri typically contain between 120 and 160 calories, making it a moderately low-calorie sushi option.
Ingredient Impact: The final calorie count is determined by the size and fat content of the salmon and the portion of seasoned rice used.
Healthier Alternative: Nigiri is a much healthier option than specialty rolls with mayonnaise-based sauces and fried ingredients, which can be significantly higher in calories.
Minimize Calories: To further reduce calories, consider asking for less rice, avoiding extra sauces, or choosing salmon sashimi instead, which contains only the fish.
Balanced Meal: Complementing your nigiri with low-calorie side dishes like miso soup or edamame helps create a more filling and balanced meal.
Mindful Eating: Being aware of preparation differences between restaurants is key, as portion sizes and ingredients can affect the total calories.

The Calorie Breakdown of Salmon Nigiri

Understanding the calorie count in your salmon nigiri requires looking at its two main components: the salmon and the rice. For an average restaurant serving of two pieces, the calorie estimate falls into a range rather than a single fixed number. The size of the rice ball, the thickness and type of salmon cut, and any additional seasonings all play a role in the final value.

The Role of Salmon

Salmon is a fatty fish, rich in omega-3 fatty acids, which are beneficial for heart and brain health. However, its fat content also contributes significantly to the overall calorie count. A single ounce of raw salmon can contain around 59 calories. A standard slice on a piece of nigiri is often around one ounce, so two pieces would have roughly two ounces of salmon. The species of salmon also matters; some wild salmon varieties are leaner than farmed ones.

The Impact of Sushi Rice

The other primary component is the bed of sushi rice. This rice is cooked and then seasoned with a mixture of rice vinegar, sugar, and salt. While a single piece of nigiri uses a small amount of rice, these calories add up. One source suggests that 40 grams of rice, roughly the amount for two pieces of nigiri, can contain about 52 calories. The amount of sugar in the vinegar seasoning also adds a small number of extra calories.

Comparing Salmon Nigiri to Other Sushi

To put the calorie count of salmon nigiri into perspective, it's helpful to compare it with other popular sushi options. Nigiri is generally a lower-calorie choice than many American-style sushi rolls, which often include rich ingredients like cream cheese, spicy mayonnaise, and tempura batter. Here is a comparison table:


Sushi Type	Serving Size	Approximate Calories
Salmon Nigiri	2 pieces	120-160
California Roll	6 pieces	200-250
Spicy Tuna Roll	6 pieces	260-379
Tempura Roll	6 pieces	417-508
Sashimi (Salmon)	2 ounces	82-118

As the table shows, opting for nigiri over a tempura or spicy roll can save you a significant number of calories. The simplicity of nigiri keeps the ingredients—and the calorie count—minimal.

What Influences Calorie Count?

Several factors can influence the final calorie count of your salmon nigiri order. Awareness of these can help you make more informed choices when dining out:

Rice to Fish Ratio: Some restaurants serve larger, denser mounds of rice, while others offer a smaller, more delicate portion. More rice means more carbohydrates and higher calories.
Size of Salmon Cut: The thickness and size of the salmon slice can vary. A generous, fatty cut will have a higher calorie content than a smaller, leaner one.
Added Sauces and Garnishes: While traditional nigiri is simple, some modern variations might include extra sauces, like a sweet eel sauce or a dash of mayonnaise, which can increase calories. Always ask for sauces on the side if you are counting calories.
Restaurant vs. Homemade: The calorie counts found online are typically averages. When you make nigiri at home, you have complete control over portion sizes and ingredients, allowing for precise calorie tracking.

Maximizing Your Sushi Experience

Enjoying sushi can be a healthy part of a balanced diet. If you are mindful of your calorie intake, consider these tips:

Pair with Miso Soup: A light miso soup is a low-calorie way to start your meal and can help you feel full faster.
Request Lighter Rice: Some restaurants may be able to prepare nigiri with less rice. This is a simple modification that can reduce the overall calories.
Order Sashimi: For the lowest-calorie option, choose sashimi, which is just the raw fish without the rice. Two ounces of salmon sashimi are significantly lower in calories than two pieces of salmon nigiri.
Choose Wisely: Balance your meal with other healthy options like edamame or a seaweed salad, and be selective with your rolls. Stick to simple nigiri or vegetable rolls and avoid tempura-fried items.

Conclusion

In summary, while the exact calorie count for 2 pieces of salmon nigiri can range, an average estimate is between 120 and 160 calories. This makes it a relatively low-calorie and nutrient-rich option, especially when compared to many specialty sushi rolls. The key to keeping your sushi meal healthy is to be aware of the rice-to-fish ratio and any added ingredients. By making smart choices and focusing on simple, traditional preparations, you can enjoy delicious salmon nigiri while staying on track with your nutritional goals.

For more information on the nutritional aspects of sushi, consider consulting a reliable resource like CalorieKing for detailed food data.

Frequently Asked Questions

Yes, 2 pieces of salmon nigiri contain a decent amount of protein, typically around 7 to 13 grams, depending on the size of the salmon portion.

Based on average figures, one piece of salmon nigiri contains approximately 60 to 80 calories.

Generally, yes. Salmon nigiri is simpler and lower in calories than a California roll. A California roll (6 pieces) has 200-250 calories, while two pieces of nigiri are closer to 120-160 calories.

Sashimi consists of only the fish, so it is significantly lower in calories than nigiri, which includes a portion of rice. Two ounces of salmon sashimi are about 80-120 calories, while two pieces of nigiri are 120-160 calories.

Yes, the type of salmon can affect the calorie count. Fattier farmed salmon may have more calories than leaner wild-caught salmon.

You can reduce the calories by asking for less rice, requesting that sauces be served on the side, or opting for sashimi instead of nigiri.

Standard soy sauce and wasabi add very few calories to your meal. However, sweet soy sauce, eel sauce, and spicy mayonnaise can increase the total calorie count.