1 serving (150 grams) contains 250 calories, 10.0 grams of protein, 5.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
394.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.9 g | 10% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 47.3 mg | 15% | |
| Sodium | 630.9 mg | 27% | |
| Total Carbohydrates | 63.1 g | 22% | |
| Dietary Fiber | 1.6 g | 5% | |
| Sugars | 3.2 g | ||
| protein | 15.8 g | 31% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 31.5 mg | 2% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 157.7 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
Source of Calories
About Panko prawn onigiri
Panko Prawn Onigiri is a Japanese rice ball dish typically wrapped in nori (seaweed) and filled with a mix of panko-coated, crispy prawns. Onigiri has been a staple in Japanese cuisine for centuries, often enjoyed as a portable meal or snack. Prawns, a lean protein source, are rich in essential nutrients, while panko adds a light, crispy texture without excessive heaviness. White rice provides carbohydrates for energy, and nori contributes iodine and other micronutrients. Overall, this dish offers a balanced profile of carbohydrates, protein, and a small amount of healthy fats, though the exact nutritional content can vary based on preparation style such as frying or grilling the prawns.
Health Benefits
- Rich in lean protein from prawns, which supports muscle repair and maintenance.
- Provides selenium from prawns, a powerful antioxidant that supports immune and thyroid health.
- Contains iodine from nori, essential for proper thyroid function and metabolism.
- White rice supplies immediate energy with its easily digestible carbohydrates.
- Low in saturated fat if using grilled or oven-baked prawns instead of deep-fried.
Dietary Considerations
Selection and Storage
Store in an airtight container in the refrigerator for up to 24 hours. Reheat gently in a microwave or enjoy cold. For best texture, add nori just before serving.
Common Questions About Panko prawn onigiri Nutrition
What is the nutritional content of Panko Prawn Onigiri?
A typical Panko Prawn Onigiri contains approximately 200-250 calories, 7-10g of protein, and 4-6g of fat per serving, depending on the size and recipe. It also provides small amounts of vitamins like B12 from the prawns and iron from the white rice. However, it is relatively high in carbohydrates, with around 30-35g per serving.
Can I eat Panko Prawn Onigiri on a keto diet?
Panko Prawn Onigiri is not suitable for a keto diet because it is high in carbohydrates due to the rice and panko breadcrumbs, which can add up to 30-35g of carbs per serving. For a keto-friendly alternative, consider swapping the rice for cauliflower rice and using almond flour instead of breadcrumbs.
Are there any health concerns with eating Panko Prawn Onigiri?
While Panko Prawn Onigiri can be a good source of protein and certain nutrients like selenium from prawns, it may be high in sodium due to added soy sauce or seasonings. Additionally, the fried panko breadcrumbs add unnecessary fats. Moderation is key if you are watching your calorie or sodium intake.
What is the recommended portion size for Panko Prawn Onigiri?
A standard portion size is one to two onigiri, depending on your caloric needs. For reference, one Panko Prawn Onigiri typically weighs about 120-150g. Pairing it with a side of vegetables or a light miso soup balances the meal and adds fiber to your diet.
How does Panko Prawn Onigiri compare to traditional onigiri?
Panko Prawn Onigiri differs from traditional onigiri due to its fried breadcrumb coating, which increases its calorie and fat content. Traditional onigiri is usually lower in calories and fat, focusing more on plain rice combined with simple fillings like pickled plum or seaweed. Panko Prawn Onigiri provides a crunchier, richer flavor but at the cost of additional calories.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
