Calorie guide · Japanese
Onigiri rice ballscalories and macros
One serving of Onigiri rice balls has about 280 kcal, with 10 g protein, 54 g carbohydrates and 3 g fat. That is roughly 14% of calories from protein, 76% from carbs and 10% from fat.
Where the calories come from
- Protein10 g14%
- Carbs54 g76%
- Fat3 g10%
Onigiri are Japanese rice balls made from 180 g of cooked rice filled with 40 g of tuna in water and wrapped in a sheet of nori, finished with salt and sesame. A serving is roughly 280 kcal with 10 g of protein and only 3 g of fat, while about 77% of the calories come from its 54 g of carbohydrates, almost all from the rice.
Nutrition per serving
| Nutrient | Per 100 g | 1 serving (~230 g) | Share of calories |
|---|---|---|---|
| Calories | 122 kcal | 280 kcal | 100% |
| Protein | 4.3 g | 10 g | 14% |
| Carbs | 23.5 g | 54 g | 76% |
| Fat | 1.3 g | 3 g | 10% |
How many calories in 100 g of Onigiri rice balls?
A typical serving of Onigiri rice balls weighs about 230 g, so 100 g has about 122 kcal, 4.3 g protein, 23.5 g carbohydrates and 1.3 g fat.
Calories for your portion
Calories by amount
| Amount | Weight | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| ½ serving | 115 g | 140 | 5 g | 27 g | 1.5 g |
| 1 serving | 230 g | 280 | 10 g | 54 g | 3 g |
| 1½ servings | 345 g | 420 | 15 g | 81 g | 4.5 g |
| 2 servings | 460 g | 560 | 20 g | 108 g | 6 g |
| 100 g | 100 g | 122 | 4.3 g | 23.5 g | 1.3 g |
| 200 g | 200 g | 243 | 8.7 g | 47 g | 2.6 g |
Vitamins and minerals in Onigiri rice balls
Per serving, with the share of the daily value (DV) used on US nutrition labels.
| Nutrient | Per serving | % DV |
|---|---|---|
| Fiber | 1 g | 4% |
| Sugars | 0.2 g | – |
| Saturated fat | 0.6 g | 3% |
| Sodium | 520 mg | 23% |
| Potassium | 140 mg | 3% |
| Calcium | 30 mg | 2% |
| Iron | 0.9 mg | 5% |
| Vitamin C | 1 mg | 1% |
| Vitamin A | 15 µg | 2% |
| Vitamin D | 0.5 µg | 3% |
| Vitamin B12 | 1.2 µg | 50% |
Allergens in Onigiri rice balls
- Fish
- Sesame
A typical recipe contains the allergens below (EU list of 14). Recipes, sauces and kitchens differ, so always check the label or ask when you eat out.
Which diets does Onigiri rice balls fit?
Based on the ingredients of a typical serving. Recipes vary, so check labels if you have an allergy or follow a diet strictly.
How long would you walk to burn a serving of Onigiri rice balls?
For a 70 kg adult, the 280 kcal in one serving is about 65 minutes of comfortable walking or 48 minutes of brisk walking. This is only a rough perspective: food is not something you have to earn or burn off, and the numbers change with body size.
| Comfortable walk (about 4 km/h) | 65 min |
| Brisk walk (about 5.5 km/h) | 48 min |
Work it out for your own weight and activity with the calories burned calculator.
What's in a typical serving
Japanese rice balls filled with tuna and wrapped in crisp nori, a light and portable gluten-free snack.
- 180g Japanese Rice (cooked)
- 40g Canned Tuna (in water)
- 1 Nori Sheet
- Salt, Sesame Seeds
How to make it
- Drain 40 g of tuna well and season it with a pinch of salt.
- Wet your hands with salted water so the rice does not stick.
- Take half of the 180 g of warm cooked rice, flatten it in your palm and place half the tuna in the centre.
- Fold the rice over the filling and press gently into a triangle; repeat with the rest.
- Wrap each rice ball with a strip of the nori sheet and sprinkle with sesame seeds.
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How to make it lighter
- Choose tuna canned in water and skip mayonnaise in the filling to keep the fat low.
- Add a side of edamame, a boiled egg or miso soup to lift the protein of the snack.
- Shape smaller balls if you want onigiri as a snack rather than a full lunch.
Lighter alternatives
More Japanese dishes
Articles that mention Onigiri rice balls
Work out your own daily calorie target with the calorie calculator.
Frequently asked questions
How many calories are in Onigiri rice balls?
A typical serving of Onigiri rice balls has about 280 kcal. The exact number depends on the recipe, the amount of oil or butter and the portion size.
How many calories are in 100 g of Onigiri rice balls?
About 122 kcal. That is based on a typical serving of about 230 g with 280 kcal; the real figure changes with the recipe and how much oil is used.
Is Onigiri rice balls high in protein?
It is moderate. One serving has about 10 g of protein (14% of its calories); pair it with a protein side if you are aiming for a high-protein meal.
Can I eat Onigiri rice balls while losing weight?
Yes, if it fits your daily calorie target. Weight loss depends on your total intake over time, not on a single dish; portion size and added fats make the biggest difference.
How long do you have to walk to burn off Onigiri rice balls?
Roughly 65 minutes of comfortable walking for a 70 kg adult, or about 48 minutes at a brisk pace. Treat it as a perspective only; it depends on body size and you do not need to 'burn off' food.
Is Onigiri rice balls vegetarian?
No. A typical serving of Onigiri rice balls contains meat or fish.
Is Onigiri rice balls gluten-free?
A typical serving is made without gluten-containing ingredients. If you have coeliac disease, check every label for cross-contamination.
How can I make Onigiri rice balls lighter?
Choose tuna canned in water and skip mayonnaise in the filling to keep the fat low. Add a side of edamame, a boiled egg or miso soup to lift the protein of the snack. Shape smaller balls if you want onigiri as a snack rather than a full lunch.
How we calculated these values
- Calories and macros are Sporty catalog estimates for one typical serving, calculated from USDA FoodData Central values for the listed ingredient amounts.
- The serving weight (230 g) is estimated from those ingredients; the per-100 g values and the portion calculator are worked out from it.
- Walking times use the Compendium of Physical Activities: 3.5 MET for comfortable and 4.8 MET for brisk walking, for a 70 kg adult (kcal per minute = MET × 3.5 × kg ÷ 200).
- Vitamins, minerals and allergens are estimated from the same ingredients with USDA FoodData Central values; % DV uses the US FDA daily values.
- Diet labels come from the ingredients. Real values change with the recipe, the amount of oil and the portion, so treat every number as an estimate.