How much protein is in 2 pieces of nigiri?

Two pieces of tuna nigiri, weighing around 100 grams, can contain as much as 15 grams of protein, while salmon nigiri in the same quantity typically has around 13 grams. The exact protein content in 2 pieces of nigiri can fluctuate based on the specific type of fish used, portion size, and preparation.

Quick Summary

The protein content in two pieces of nigiri is highly dependent on the type of fish, with leaner options like tuna providing a higher protein punch than fattier choices like salmon. The size and amount of the fish and rice portions also influence the final nutritional value.

Key Points

• Type of fish is key: The specific fish used, such as tuna or salmon, is the primary determinant of nigiri's protein content.

• Tuna typically has more protein: Leaner fish like tuna contain more protein per gram than fattier ones like salmon.

• Sashimi offers more protein per serving: For pure protein, sashimi (just the fish) surpasses nigiri, which includes rice.

• Rice adds minimal protein: The rice provides carbohydrates and very little protein compared to the seafood topping.

• Ratios matter: The amount of fish relative to the rice in each piece will influence the final protein count.

• Preparation methods have an impact: The cooking or preparation method can affect the nutritional profile of the seafood, as seen with cooked versus raw shrimp.

Understanding Nigiri Protein Content

Determining exactly how much protein is in 2 pieces of nigiri requires considering more than just a single number. The type of fish, the amount of fish relative to the rice, and even the preparation method all play a role. While the rice provides a small amount of carbohydrates, the majority of the protein comes directly from the seafood. Research has shown statistically significant differences in protein content between different types of nigiri, with tuna, for example, having a higher protein concentration than shrimp.

The Variability of Protein by Fish Type

The most important factor influencing the protein content of nigiri is the fish itself. Leaner fish typically contain more protein per ounce than fattier fish. Here is a breakdown of how the protein can differ in nigiri based on a few common choices:

• Tuna Nigiri: Tuna is a leaner fish than salmon and, ounce for ounce, can contain more protein. A 100g serving (approximately 2 pieces) of tuna nigiri has been found to contain 15g of protein.
• Salmon Nigiri: While still a great source of protein, salmon is a fattier fish. For a 100g serving (roughly 2 pieces), salmon nigiri contains around 13g of protein.
• Shrimp Nigiri: Often prepared with cooked shrimp, this type of nigiri can have less protein than its tuna or salmon counterparts. Studies have found that shrimp nigiri has a lower protein content than tuna nigiri.
• Other Fish: Options like yellowtail (hamachi) or octopus (tako) will have different protein profiles. Yellowtail, for instance, provides a high-protein bite, while octopus also offers a substantial amount of protein.

Rice and Other Factors

While the rice in nigiri primarily contributes carbohydrates, it is not devoid of protein. However, its contribution is minor compared to the fish. A key aspect is the fish-to-rice ratio. A generous slice of sashimi-grade fish on a smaller portion of rice will naturally have a higher overall protein percentage than a piece with a small fish slice and a large rice bed. The freshness of the fish is also a factor, as preparation and freezing can impact the nutritional profile. Soy sauce, often used for dipping, does contain sodium but adds a negligible amount of protein.

Comparison of Nigiri Protein Content

To illustrate the difference, let’s compare the protein content of two pieces of nigiri with a few other popular protein sources. This helps contextualize how nigiri fits into a protein-conscious diet.

Item	Approximate Protein per 2 Pieces/Serving	Key Takeaway
Tuna Nigiri	~15 grams	A very protein-dense option for sushi lovers.
Salmon Nigiri	~13 grams	A good source of protein that also offers heart-healthy fats.
Sashimi (6 pieces)	~25–30 grams	Much higher protein, as it contains no rice.
Chicken Breast (3 oz)	~25 grams	Offers a significantly larger protein serving for a comparable weight.
Black Beans (1/2 cup)	~8 grams	A plant-based alternative with a moderate amount of protein.

Conclusion: A Protein-Conscious Choice

In summary, two pieces of nigiri provide a moderate to high amount of protein, depending on the type of fish. Tuna nigiri generally offers more protein than salmon, though both are excellent sources. While not as protein-packed as a dedicated meat entree, nigiri provides a balanced combination of protein from the fish and carbohydrates from the rice. For those seeking to maximize their protein intake from sushi, opting for leaner fish like tuna and considering sashimi, which excludes the rice entirely, are the most effective strategies. For additional nutritional facts on seafood, the U.S. Department of Agriculture's FoodData Central is a highly reliable resource.

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Frequently Asked Questions

How many calories are in 2 pieces of nigiri?

Approximately 80 to 130 calories, varying based on the type of fish and the portion of rice.

Is nigiri a good source of protein?

Yes, nigiri is a good source of protein, especially when made with leaner fish like tuna.

Is salmon or tuna nigiri higher in protein?

Tuna nigiri typically has a higher protein content than salmon nigiri, as tuna is a leaner fish.

Does the rice in nigiri contribute a lot of protein?

No, the rice provides minimal protein. The bulk of the protein comes from the seafood topping.

How does nigiri compare to sashimi in protein?

Sashimi, which consists only of sliced fish and no rice, will have a much higher protein content per serving than nigiri.

Does soy sauce add protein to nigiri?

Soy sauce adds a negligible amount of protein and is primarily a source of sodium.

Are there any vegetarian nigiri options that are high in protein?

Vegetarian nigiri, such as tamago (egg) nigiri, contains some protein, but typically less than fish-based options.

Does preparation affect the protein in nigiri?

The protein content is primarily determined by the fish type and ratio. However, cooking can affect other aspects like fat and water content.

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References

• Healthline, "How Many Calories Are in Your Favorite Sushi Rolls?" August 13 2021. Retrieved from https://www.healthline.com/nutrition/sushi-calories
• Nutritionix, "Calories in Salmon Nigiri - 2 pieces". June 08 2017. Retrieved from https://www.nutritionix.com/i/nutritionix/salmon-nigiri-2-pieces/56ba5e08f49142037cf60556
• Food Struct, "Salmon vs. Tuna — Nutrition and Health Impact Comparison." February 06 2024. Retrieved from https://foodstruct.com/nutrition-comparison-text/fish-vs-tuna
• Health.com, "Tuna vs. Salmon: Which Canned Fish Has More Omega-3s?" July 22 2025. Retrieved from https://www.health.com/canned-tuna-vs-canned-salmon-11763100
• TODAY.com, "Salmon Vs. Tuna: Which Is Healthier? Dietitians Explain." October 08 2024. Retrieved from https://www.today.com/health/diet-fitness/salmon-vs-tuna-rcna171831
• Sushi Yum Yum, "Sushi Nutrition / Benefits / Diet / Calories." Retrieved from https://www.sushiyumyum.com/nutrition
• Iranian Journal of Fisheries Sciences, "Research Article Nutritional profile of nigiri sushi meal and the..." Retrieved from https://jifro.ir/article-1-2034-fa.pdf
• Iranian Journal of Fisheries Sciences, "Nutritional profile of nigiri sushi meal and the usage of citrate..." November 20 2020. Retrieved from http://jifro.ir/browse.php?a_code=A-10-1920-1&slc_lang=en&sid=1
• Prospre, "Nigiri Sushi Nutrition." Retrieved from https://www.prospre.io/ingredients/nigiri-sushi-223648

Frequently Asked Questions

How many calories are in 2 pieces of nigiri?

Approximately 80 to 130 calories, varying based on the type of fish and the portion of rice.

Is nigiri a good source of protein?

Yes, nigiri is a good source of protein, especially when made with leaner fish like tuna.

Is salmon or tuna nigiri higher in protein?

Tuna nigiri typically has a higher protein content than salmon nigiri, as tuna is a leaner fish.

Does the rice in nigiri contribute a lot of protein?

No, the rice provides minimal protein. The bulk of the protein comes from the seafood topping.

How does nigiri compare to sashimi in protein?

Sashimi, which consists only of sliced fish and no rice, will have a much higher protein content per serving than nigiri.

Does soy sauce add protein to nigiri?

Soy sauce adds a negligible amount of protein and is primarily a source of sodium.

Are there any vegetarian nigiri options that are high in protein?

Vegetarian nigiri, such as tamago (egg) nigiri, contains some protein, but typically less than fish-based options.