How Many Calories are in 7 11 Onigiri Tuna? A Nutritional Breakdown

November 22, 2025 •

5 min read

According to various nutritional tracking websites, a standard 7-Eleven tuna mayo onigiri can contain between 170 and 215 calories, depending on the region. This variation highlights the importance of checking local product information to understand precisely how many calories are in 7 11 onigiri tuna and its specific nutritional profile.

Quick Summary

A 7-Eleven tuna onigiri contains approximately 170-215 calories, with variations based on filling, portion size, and country of sale. The exact nutritional breakdown depends on the specific tuna and mayonnaise mixture used, alongside the type of rice. Comparing different onigiri options can help with dietary planning.

Key Points

Variable Calories: A 7-Eleven tuna onigiri generally contains 170-215 calories, but this can vary significantly by location and specific recipe.
Tuna Mayo vs. Other Fillings: The popular tuna mayo version has a higher fat content due to the mayonnaise, while alternatives like spicy tuna or cooked salmon may have different nutritional profiles.
Check Local Labels: For the most accurate nutritional information, always refer to the specific product label in the country you are purchasing from, as ingredients and portion sizes differ.
Primary Calorie Sources: Most of the calories come from the rice base, with the filling contributing additional calories primarily through fat content.
Informed Snacking: To make a healthier choice, consider selecting options with leaner fillings, checking sodium levels, and balancing your meal with other nutrient-rich foods.
Dietary Context is Key: While a single onigiri is a moderate snack, its impact depends on overall diet. Its pre-portioned size can aid in calorie control.
Onigiri Comparison: A standard tuna mayo onigiri typically has more fat than a plain onigiri, but less than certain other varieties like shrimp and mayo.

Understanding the Calorie Count of 7-Eleven's Tuna Onigiri

For many, the appeal of 7-Eleven's onigiri lies in its convenience and delicious flavor. But for those watching their diet, understanding the nutritional value, specifically how many calories are in 7 11 onigiri tuna, is crucial. The caloric content of this popular snack can vary significantly, not only by the specific type but also based on its country of origin.

The Standard Tuna Mayo Onigiri

The most common variety, the tuna mayonnaise onigiri, is a staple in 7-Eleven stores worldwide. While sources vary, estimates from nutrition trackers and user-submitted data show a general range for this specific type:

Vietnam (Ho Chi Minh): A post citing nutrition facts from a 7-Eleven in Saigon reported a tuna mayo onigiri with 212 calories, 40g carbs, 4g protein, and 4g fat.
Singapore: An Instagram post from October 2023 noted a 7/11 tuna mayo onigiri with 173 kcal, 36g carbs, 4.1g protein, and 1.4g fat, showcasing a lower-calorie version.
General Nutrition Trackers: Sites like MyNetDiary show a 7-Eleven tuna mayo onigiri with around 214 calories.

These variations demonstrate the importance of checking the product labeling in the specific country where the onigiri is purchased. Ingredients, portion sizes, and recipes can differ based on local tastes and regulations.

Factors Influencing Calorie Content

Several factors contribute to the overall calorie count of a tuna onigiri. The two main components, rice and filling, are the primary drivers of its nutritional profile.

Rice: The majority of the calories and carbohydrates come from the white rice. The portion size of the rice ball directly impacts the total energy content.
Filling: The type and amount of filling are critical. The addition of mayonnaise in tuna mayo onigiri significantly increases the fat and, consequently, the calorie count compared to a plain tuna filling. For example, a spicy tuna onigiri reported by Open Food Facts contained 191 kcal per 100g, while a general tuna mayo might be higher depending on the mayo content.
Seasoning and Oil: The oil used to mix the tuna, along with any seasoning or sauce, can add extra fat and calories.

Comparison Table: Onigiri Calorie Breakdown

To provide a clearer picture, here is a comparison of different onigiri types, including the 7-Eleven tuna varieties, using data from various sources. Note that these figures are approximate and can change based on location and formulation.


Onigiri Type	Approx. Calories	Approx. Carbs (g)	Approx. Protein (g)	Approx. Fat (g)
7-Eleven Tuna Mayo	170-215	36-40	4-6	1.4-6
7-Eleven Spicy Tuna	191	33	5	4.3
7-Eleven Cooked Salmon	179	32.4	5	5
Plain Onigiri	150-180	30-35	3-5	<1
Shrimp & Mayo Onigiri	220+	37+	4+	8.7+

This table highlights that while tuna mayo onigiri is generally moderate in calories, options like salmon or plain onigiri can offer a different nutritional profile, sometimes with less fat. The shrimp and mayonnaise version, for instance, tends to have a higher fat content than the typical tuna version.

Making a Health-Conscious Choice

For those trying to manage their calorie intake, an onigiri can be a decent option, but it's not a uniform product. To make a healthier choice:

Read the Label: The most reliable method is to check the nutritional label on the packaging of the specific onigiri you intend to buy. This is especially important in convenience stores where multiple regional versions of a product might exist.
Consider the Filling: Opt for fillings that are lower in fat, such as plain tuna (if available) or salmon, over those with high-fat additions like excessive mayonnaise.
Balance with Other Foods: Pair your onigiri with a side that adds more fiber and nutrients, like a small salad or a cup of green tea, rather than another high-calorie snack.
Beware of Hidden Ingredients: Some onigiri might have sauces or additional ingredients that boost the sugar or sodium content. A quick scan of the ingredients list can be helpful.

Conclusion

In summary, the number of calories in a 7 11 onigiri tuna is not a fixed number, but rather a range influenced by the specific recipe and location. A standard tuna mayo version typically falls between 170 and 215 calories. While it can be a relatively low-calorie snack compared to other fast-food items, variations in fat and ingredient content exist. For accurate nutritional information, always consult the product packaging. By understanding these nuances, you can incorporate this popular snack into your diet while maintaining your health and wellness goals. Remember, context is key when assessing a food's nutritional impact.

For further reference on general onigiri nutritional information, you can check out health databases online. Learn more about the general nutritional facts of homemade onigiri.

Lists of Tuna Onigiri Variations and Their Nutritional Aspects

Classic Tuna Mayo: The most widely known version. Often uses canned tuna mixed with a generous amount of mayonnaise, leading to higher fat content.
Spicy Tuna: Incorporates a spicy sauce, which can add calories and sodium. The base is often still a tuna-mayo blend.
Cooked Tuna (without mayo): Some variations might feature cooked tuna without the heavy mayonnaise, resulting in a leaner protein source and lower calories.
Combination Fillings: Some 7-Elevens offer onigiri with tuna mixed with other ingredients like vegetables or sauces, all of which alter the final calorie count.

The Role of Onigiri in a Balanced Diet

Energy Source: The rice provides quick energy in the form of carbohydrates, making it a good choice for a mid-day energy boost.
Protein Content: The tuna filling adds a source of protein, which is essential for muscle repair and satiety.
Portion Control: Onigiri's small, pre-portioned size can be beneficial for managing calorie intake, as it is a single serving rather than a large meal.
Sodium Awareness: Be mindful of the sodium content, as the seasoning and filling can contain significant amounts. Those with high blood pressure should consider this aspect.

How to Customize Your 7-Eleven Onigiri Experience

While you can't change the store-bought product, you can make smarter choices by:

Choosing plain fillings over mayo-heavy ones when possible.
Pairing the onigiri with a healthier side like a fruit cup or unsweetened tea.
Splitting the snack with a friend to reduce your portion size.

These tips can help you enjoy the convenience of 7-Eleven onigiri without derailing your nutritional goals.

Frequently Asked Questions

No, the calorie count for 7-Eleven tuna onigiri is not consistent worldwide. Variations occur due to different recipes, mayonnaise types, portion sizes, and fillings specific to each country or region.

The caloric difference between spicy tuna and tuna mayo onigiri depends on the specific recipes. In some cases, as per Open Food Facts, a spicy tuna variety contained 191 kcal per 100g, while some tuna mayo versions can be slightly higher depending on the fat content from the mayo.

Onigiri can be part of a healthy diet, especially when chosen wisely. The white rice provides carbohydrates for energy, and the tuna offers protein. However, those with high mayonnaise content can be higher in fat. Choosing plainer fillings and managing portion size makes it a healthier choice.

The primary source of calories in a tuna onigiri is the white rice, which provides the bulk of the carbohydrates. The tuna and mayonnaise filling contributes additional calories, primarily from protein and fat.

The most accurate calorie count will be on the nutritional information label of the specific onigiri package you purchase. Since recipes vary by location, relying on general online data can be misleading.

Yes, different types of mayonnaise can affect the calories. Some recipes might use a lighter or lower-fat mayonnaise, while others may use a rich, high-fat version, directly influencing the final calorie and fat count.

Yes, onigiri can be included in a low-calorie diet. Its pre-portioned nature helps with calorie control. Opting for fillings with less mayonnaise or choosing a smaller variety can further reduce the total calorie intake.