Onigirazu

Lunch

Item Rating: 68/100

1 serving (200 grams) contains 350 calories, 12.0 grams of protein, 10.0 grams of fat, and 50.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		411.8
% Daily Value*
Total Fat		11.8 g	15%
	Saturated Fat	3.5 g	17%
	Polyunsaturated Fat	0 g
Cholesterol		23.5 mg	7%
Sodium		705.9 mg	30%
Total Carbohydrates		58.8 g	21%
	Dietary Fiber	2.4 g	8%
	Sugars	3.5 g
protein		14.1 g	28%
Vitamin D		0 mcg	0%
Calcium		47.1 mg	3%
Iron		1.8 mg	10%
Potassium		176.5 mg	3%

* 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 (26.7%)

Protein: 56 cal (14.2%)

Carbs: 235 cal (59.1%)

About Onigirazu

Onigirazu, often referred to as 'sushi sandwiches,' is a Japanese dish that combines convenience with tradition. Unlike the tightly packed onigiri, onigirazu is wrapped loosely in nori (seaweed) around seasoned rice and fillings such as vegetables, proteins, or pickled items. Originating from Japan, it serves as a versatile meal or snack, often enjoyed at picnics or as a Bento box component. Nutritionally, a typical serving provides a moderate 175 calories with balanced macronutrients: 6g protein, 25g carbohydrates, and 5g of fat, making it an energy-sustaining option. While it is not a strong source of vitamins, it contributes small amounts of calcium, iron, and fiber depending on the fillings used. Customizable fillings can enhance the nutritional profile significantly, allowing for additional vitamins or minerals.

Health Benefits

• Provides sustained energy due to the 25g complex carbohydrates from rice.
• Supports muscle repair and maintenance with 6g of protein per serving, especially when combined with protein-rich fillings like tuna or egg.
• May aid in digestion if fiber-rich vegetables, like spinach or carrots, are included as fillings.

Dietary Considerations

Allergens: Contains fish, soy, egg, gluten (if soy sauce or alternative is used)

Suitable for: Vegetarian (when non-meat fillings are chosen), pescatarian

Not suitable for: Vegan (unless nori and rice are the only components), gluten-free (if soy sauce or imitation sauces with gluten are used)

Selection and Storage

Onigirazu is best consumed fresh but can be stored in an airtight container for up to 24 hours in the refrigerator. Avoid prolonged refrigeration as the nori may become soggy.

Common Questions About Onigirazu Nutrition

Is Onigirazu high in protein?

Onigirazu contains 6 grams of protein per serving, making it a moderate protein option. While it isn’t particularly high in protein compared to other foods like lean meats or eggs, it can contribute to your daily protein intake when paired with protein-rich fillings such as tuna or tofu.

Can I eat Onigirazu on a keto diet?

Onigirazu is typically not suitable for a keto diet because it contains 25 grams of carbohydrates per serving due to the white rice used, which is high in starch. For a keto-friendly version, consider substituting the rice with cauliflower rice or a low-carb alternative.

Is Onigirazu healthy for regular consumption?

Onigirazu can be a healthy choice depending on its ingredients. It is relatively low in calories (175 per serving) and contains essential macronutrients. However, its sodium content (300 mg per serving) may be a concern for those monitoring salt intake. Opt for low-sodium fillings and whole-grain rice for a healthier version.

What is a recommended serving size for Onigirazu?

A single Onigirazu serving typically has 175 calories, which makes one or two servings ideal for a light meal or snack. If you’re adding calorie-dense fillings like fried chicken or mayonnaise, you may want to adjust your portion size to avoid exceeding your daily caloric intake.

How does Onigirazu compare to regular onigiri?

Onigirazu is similar to onigiri but is often larger and doesn’t require shaping into triangular or round forms. Its flattened, sandwich-like structure allows for more versatile fillings. Nutritionally, both are rice-based, though Onigirazu often includes more filling options, which may increase its calorie and nutrient content depending on the ingredients used.

Data Sources & Scientific References