Chirashi

Lunch

Item Rating: 72/100

1 serving (200 grams) contains 350 calories, 20.0 grams of protein, 10.0 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		411.8
% Daily Value*
Total Fat		11.8 g	15%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		58.8 mg	19%
Sodium		705.9 mg	30%
Total Carbohydrates		52.9 g	19%
	Dietary Fiber	3.5 g	12%
	Sugars	5.9 g
protein		23.5 g	47%
Vitamin D		58.8 mcg	294%
Calcium		58.8 mg	4%
Iron		2.4 mg	13%
Potassium		352.9 mg	7%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 106 cal (25.8%)

Protein: 94 cal (22.8%)

Carbs: 211 cal (51.4%)

About Chirashi

Chirashi, meaning 'scattered sushi' in Japanese, is a dish that features a bowl of vinegared sushi rice adorned with a colorful assortment of raw fish, seafood, and fresh vegetables. This dish originated in Japan and is traditionally served during celebrations. Nutritionally, chirashi is a balanced meal rich in protein from fresh fish, moderate carbohydrates from sushi rice, and various vitamins and minerals from vegetables. Typically, a serving provides approximately 175 calories, 10g of protein, 22.5g of carbohydrates, and 5g of fat. Its nutrient density includes calcium, iron, vitamin C, and vitamin D, offering a well-rounded profile for a satisfying yet health-conscious dish.

Health Benefits

• Rich in omega-3 fatty acids from fish, which support heart health and brain function.
• Provides vitamin D (25 IU per serving) from fish, essential for bone health and immune system support.
• Contains iron (1 mg per serving), which is vital for oxygen transport and energy production in the body.

Dietary Considerations

Allergens: Contains fish, shellfish, soy (if sauce is used), wheat (if using traditional soy sauce)

Suitable for: Pescatarian diets, low-calorie diets

Not suitable for: Vegan diets, vegetarian diets (if fish or seafood is included), gluten-free diets (if traditional soy sauce is used)

Selection and Storage

Chirashi should be consumed fresh due to the inclusion of raw fish. Store ingredients separately in airtight containers in the refrigerator and assemble just before serving.

Common Questions About Chirashi Nutrition

Is Chirashi high in protein?

Chirashi contains a moderate amount of protein, with approximately 10 grams per serving. This makes it a good option for supporting muscle repair and overall protein intake, especially due to the inclusion of raw fish, which is a high-quality protein source.

Can I eat Chirashi on a keto or low-carb diet?

Chirashi is not ideal for a strict keto or low-carb diet since it contains approximately 22.5 grams of carbohydrates per serving, mainly from the sushi rice. For a keto-friendly option, you can replace the rice with mixed greens or cauliflower rice.

What are the health benefits of eating Chirashi?

Chirashi provides several health benefits as it contains omega-3 fatty acids from raw fish, which support heart and brain health. Additionally, it includes essential nutrients such as vitamin D and selenium. However, the sodium content (300 mg per serving) should be monitored if you have dietary restrictions concerning salt intake.

What is the recommended portion size for Chirashi?

A single serving of Chirashi, typically a bowl with about 175 calories, is a reasonable portion for a light meal. If you are aiming for a more balanced meal, consider pairing it with a side of vegetables or soup.

How does Chirashi compare to sushi rolls?

Chirashi generally has fewer calories and less sodium compared to many sushi rolls because it doesn't include heavy sauces or fried components like tempura. It also offers a greater variety of fish and toppings in one dish, providing a broader nutrient profile per serving.

Data Sources & Scientific References