How many Calories are in salmon roe onigiri?

December 8, 2025 •

3 min read

According to nutritional data from various sources, a standard salmon roe (ikura) onigiri typically contains between 170 and 200 calories. This portable, Japanese rice ball is a popular snack, but its exact calorie count can vary depending on its size and preparation method.

Quick Summary

The calorie count of a salmon roe onigiri depends on the portion size of rice, amount of filling, and any added seasonings or oils. The bulk of the calories come from the rice, with the protein-rich salmon roe adding beneficial omega-3s and other nutrients.

Key Points

Typical Calorie Range: A standard salmon roe onigiri generally contains between 170 and 200 calories.
Primary Calorie Source: The majority of the calories come from the short-grain rice, which forms the bulk of the onigiri.
Nutrient-Dense Roe: Salmon roe provides a healthy dose of omega-3s, protein, vitamins (A, D, B12), and antioxidants.
Factors Influencing Calories: Variations in size, amount of filling, and preparation (e.g., grilled with oil) can alter the final calorie count.
Comparison to Other Onigiri: Salmon roe onigiri tends to be comparable in calories to other popular fillings like kombu, but less than more indulgent fillings like spicy tuna with mayo.
Healthier Homemade Options: To reduce calories, consider using a smaller amount of rice or controlling added seasonings when making onigiri at home.

Decoding the Calories in Salmon Roe Onigiri

Understanding the calorie and nutritional content of your food is a key part of maintaining a healthy diet. A salmon roe onigiri, known as ikura onigiri in Japanese, is a tasty and convenient snack. However, the exact number of calories can fluctuate based on several variables, primarily the ratio of its two main ingredients: rice and salmon roe (ikura).

The Calorie Breakdown: Rice vs. Salmon Roe

Most of the calories in an onigiri come from the cooked, short-grain rice. The salmon roe, while nutrient-dense, is used as a filling and contributes a smaller, but significant, number of calories. For example, a single cup of cooked short-grain rice can contain over 200 calories on its own, depending on the volume. In contrast, a tablespoon of salmon roe caviar has approximately 25 calories, with a high percentage of those coming from healthy fats and protein. A typical onigiri uses around half a cup to a cup of rice and a much smaller portion of filling, highlighting the dominance of the carbohydrate base in the overall calorie count.

Factors Affecting Calorie Count

Several factors can cause the calorie count of a salmon roe onigiri to shift. These include:

Onigiri Size: A larger, commercially produced onigiri will naturally have more calories than a smaller, homemade version.
Amount of Filling: Some onigiri have a more generous filling of salmon roe, while others are rice-heavy. The more ikura added, the higher the overall fat and protein content, and thus, the calorie count.
Preparation Method: The way the onigiri is prepared can also influence its nutritional value. For instance, a yaki onigiri (grilled onigiri) that is brushed with oil and soy sauce before grilling will have added calories that a standard, un-toasted version does not.
Added Ingredients: Some recipes include additional ingredients for flavor, such as mirin, extra soy sauce, or other seasonings. These can contribute a small number of extra calories.

Nutritional Comparison: Salmon Roe Onigiri vs. Other Onigiri

When evaluating onigiri options, comparing fillings provides a clear picture of how different choices impact calories and macronutrients. For example, a spicy tuna onigiri may contain more fat due to the added mayonnaise, while a vegetarian filling like kombu will result in a lower-calorie option.


Onigiri Type	Approximate Calories	Primary Calorie Source	Notable Nutritional Benefit
Salmon Roe	170-200 kcal	Rice, healthy fats from roe	Omega-3s, Vitamin D, Protein
Spicy Tuna	~230 kcal	Rice, fats from tuna and mayo	Protein, Vitamin B12
Kombu (Kelp)	~183 kcal	Rice, carbohydrates	Fiber, minerals
Plain Salted	~150-180 kcal	Rice, carbohydrates	Low fat, simple carb source
Yaki Onigiri	~210 kcal	Rice, added oil	Crispy texture

Health Benefits of Salmon Roe

Beyond the calorie count, salmon roe is a nutritional powerhouse. It is a concentrated source of several beneficial nutrients that contribute to overall health. These include:

Omega-3 Fatty Acids: Contains high levels of EPA and DHA, which are crucial for brain function and heart health.
Protein: Provides a significant amount of lean protein, which is essential for muscle repair and satiety.
Vitamins: Rich in Vitamin A, Vitamin D, and Vitamin B12, supporting everything from immune function to red blood cell production.
Antioxidants: Contains astaxanthin, an antioxidant that offers benefits for skin, eyes, and the cardiovascular system.

How to Make a Lighter Salmon Roe Onigiri

For those looking to reduce the calorie count of their onigiri, several simple modifications can be made during preparation. Using a smaller portion of rice is the most direct way to lower the overall calories. Alternatively, you can use less filling and a higher rice-to-roe ratio. Opting for less salty seasonings and avoiding any grilling with added oil can also help. A basic recipe might involve mixing cooked rice with salmon flakes and a touch of soy sauce, then shaping and wrapping with a strip of nori seaweed. For a more detailed guide on making salmon onigiri, reference recipes found online. For example, this recipe for Easy Salmon Onigiri Rice Balls provides a straightforward method.

Conclusion

A salmon roe onigiri is a relatively low-calorie snack, with most versions falling between 170 and 200 calories. The exact nutritional profile depends on the preparation and size, but the rice contributes the majority of the calories. The star of the dish, salmon roe, packs a substantial nutritional punch, providing high-quality protein, omega-3 fatty acids, and essential vitamins. By being mindful of portion sizes and preparation, you can enjoy this Japanese staple as part of a balanced diet.

Frequently Asked Questions

The primary source of calories in a salmon roe onigiri is the rice. A large portion of the rice ball consists of short-grain rice, while the salmon roe filling contributes a smaller, yet nutrient-dense, number of calories.

Yes, salmon roe onigiri can be a healthy snack. It offers a good balance of carbohydrates from the rice and high-quality protein, omega-3 fatty acids, and essential vitamins from the salmon roe. Portion control is key for a balanced diet.

Convenience store onigiri often have a more standardized calorie count, typically in the 170-200 calorie range, though this can vary by brand and size. Homemade versions allow for precise control over portion size and ingredients, giving you the ability to lower the calorie count if desired.

Yes, grilling an onigiri, especially when brushed with oil or sauces, can add calories. A plain, un-grilled onigiri will generally have a lower calorie count than a yaki onigiri (grilled onigiri) prepared with oil.

Yes, salmon roe is packed with nutritional benefits beyond its calorie content. It is an excellent source of omega-3 fatty acids, protein, Vitamin A, Vitamin D, Vitamin B12, and antioxidants like astaxanthin.

To reduce calories in a homemade salmon roe onigiri, you can use less rice, a smaller amount of filling, and avoid adding oil or sugary sauces during preparation. You can also experiment with different rice types, though traditional Japanese short-grain rice is standard.

Salmon roe (ikura) onigiri is filled with the cured, individual eggs of the salmon. Salmon (sake) onigiri is filled with cooked, flaked salmon meat, which has a different texture and slightly different nutritional profile.