Tamago nigiri

Sushi

Item Rating: 66/100

1 serving (50 grams) contains 70 calories, 3.0 grams of protein, 2.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		333.3
% Daily Value*
Total Fat		9.5 g	12%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		238.1 mg	79%
Sodium		714.3 mg	31%
Total Carbohydrates		47.6 g	17%
	Dietary Fiber	0 g	0%
	Sugars	14.3 g
protein		14.3 g	28%
Vitamin D		95.2 mcg	476%
Calcium		47.6 mg	3%
Iron		2.4 mg	13%
Potassium		142.9 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

Fat: 85 cal (25.7%)

Protein: 57 cal (17.2%)

Carbs: 190 cal (57.2%)

About Tamago nigiri

Tamago Nigiri is a traditional Japanese sushi dish consisting of a slightly sweet Japanese rolled omelet (tamago) served atop a small bed of vinegared rice and bound together with a thin strip of nori (seaweed). Originating from Japan, tamago is prepared by whisking eggs with sugar, mirin, and soy sauce, then cooking it in thin layers. It is a popular item for its balance of savory and sweet flavors. Nutritionally, Tamago Nigiri is a moderate source of protein, primarily from the eggs, and carbohydrates from the rice. It is relatively low in fat but contains essential micronutrients like vitamin D, selenium, and choline from the eggs, as well as smaller amounts of iodine from the nori. While calorie content is often low to moderate per serving, it can vary depending on the amount of added sugar and size of the nigiri portion.

Health Benefits

• Supports bone health with vitamin D from eggs (approximately 40 IU per large egg).
• Provides choline (around 147 mg per large egg), which is essential for brain and nerve function.
• Contains selenium (15.4 mcg per large egg), an antioxidant that protects cells from damage.
• The iodine in nori (approximately 25 mcg per gram) supports thyroid health.
• Eggs provide high-quality protein (6 grams per large egg), crucial for muscle repair and growth.

Dietary Considerations

Allergens: Contains eggs, soy (if soy sauce is used)

Suitable for: Pescatarian, low-calorie diets (in moderation)

Not suitable for: Vegan, egg allergy, low-carb or ketogenic diets (due to rice)

Selection and Storage

Consume tamago nigiri fresh, ideally within a few hours of preparation. Do not leave it unrefrigerated for more than two hours. If storing, keep in an airtight container in the fridge and consume within one day.

Common Questions About Tamago nigiri Nutrition

Is Tamago Nigiri high in protein?

Tamago Nigiri contains moderate protein due to the egg. A typical piece of Tamago Nigiri (about 1.5 oz) provides approximately 4-6 grams of protein, depending on the size and recipe. This makes it a decent protein source, but less compared to other sushi options like tuna or salmon nigiri.

Can I eat Tamago Nigiri on a keto diet?

Tamago Nigiri is not keto-friendly as it includes sushi rice, which is high in carbohydrates. A single piece can contain around 8-10 grams of carbs from the rice and any added sugar in the egg preparation. For a keto version, you could skip the rice and opt for just tamago (sweet Japanese omelet).

What are the health benefits or concerns of eating Tamago Nigiri?

Tamago Nigiri provides nutrients like protein, healthy fats, and some vitamins, particularly from the egg, which contains vitamin A and B12. However, the sweet omelet is often made with added sugar, which adds extra calories and can be a concern for those managing blood sugar levels or monitoring their sugar intake.

How many pieces of Tamago Nigiri should I eat in one serving?

A typical serving size would be 2-3 pieces of Tamago Nigiri, providing around 150-250 calories depending on portion size and preparation. Pairing it with a mixed salad or miso soup can help create a well-rounded meal without exceeding calorie limits.

How does Tamago Nigiri compare to other types of sushi?

Tamago Nigiri is sweeter and lower in protein compared to options like tuna or salmon nigiri, which are leaner and higher in protein. It is considered a good option for those preferring less raw seafood but may not be as nutrient-dense due to its higher carbohydrate and sugar content.

Data Sources & Scientific References