Recipes · Japanese · Snacks
Onigiri (Rice Ball)
One serving has 330 kcal and 12 g protein, and at least a fifth of a woman's daily need of cobalamin (52%), folate (49%), manganese (47%), thiamin (45%), selenium (40%) and niacin (38%). Ready in 25 minutes.
- Preparation: 10 min
- Cooking: 15 min
- Makes: 1 serving (109 g)
- Difficulty: Easy
- Diets: Pescatarian, Gluten-free, Dairy-free
- Contains: fish
Ingredients
- 80 g Rice, white, short-grain
- 1 g Salt
- 25 g Salmon, canned
- 3 g Seaweed, dried
Method
- Rinse the rice until the water runs clear, then cook with 100 g water (rice cooker or covered pot) until tender, about 15 minutes, and let it rest covered for 10 minutes.
- Flake the canned salmon, removing any bones.
- Wet your hands and rub them with a little of the salt.
- Take a handful of warm rice, press a hollow in the centre, add the salmon, and mould the rice around the filling into a triangle or ball, pressing firmly enough to hold together.
- Wrap a strip of dried seaweed around the base or one side of the rice ball.
- Serve at room temperature or lightly warm, ideally the same day.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 330 kcal | 16% |
| Carbohydrates | 64.9 g | |
| Water | 28.5 mL | |
| Fiber | 2.4 g | 8% |
| Protein | 11.9 g | 25% |
| Tryptophan | 0.12 g | |
| Threonine | 0.49 g | |
| Isoleucine | 0.49 g | |
| Leucine | 0.87 g | |
| Lysine | 0.68 g | |
| Methionine | 0.28 g | |
| Cystine | 0.15 g | |
| Phenylalanine | 0.52 g | |
| Tyrosine | 0.38 g | |
| Valine | 0.63 g | |
| Histidine | 0.28 g | |
| Fat | 1.8 g | |
| Monounsaturated | 0.44 g | |
| Polyunsaturated | 0.52 g | |
| Docosahexaenoic Acid (DHA) | 0.19 g | |
| Eicosapentaenoic Acid (EPA) | 0.08 g | |
| Omega-6 | 0.13 g | |
| Saturated | 0.38 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 20.8 mg | |
| Calcium | 84.5 mg | 8% |
| Copper | 0.29 mg | 32% |
| Iron | 4.3 mg | 24% |
| Magnesium | 40.9 mg | 13% |
| Manganese | 0.84 mg | 47% |
| Phosphorus | 173 mg | 25% |
| Potassium | 181 mg | 4% |
| Selenium | 22.2 µg | 40% |
| Sodium | 501 mg | |
| Zinc | 1.2 mg | 16% |
| Thiamin (vitamin B1) | 0.49 mg | 45% |
| Riboflavin (vitamin B2) | 0.15 mg | 14% |
| Niacin (vitamin B3) | 5.3 mg | 38% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 23% |
| Pyridoxine (vitamin B6) | 0.17 mg | 13% |
| Folate (vitamin B9) | 196 µg | 49% |
| Cobalamin (vitamin B12) | 1.2 µg | 52% |
| Choline | 23.9 mg | 6% |
| Vitamin A | 5.4 µg | 1% |
| Vitamin C | 0.15 mg | 0% |
| Vitamin D (D2 + D3) | 145 IU | 24% |
| Vitamin E | 0.47 mg | 3% |
| Vitamin K | 0.78 µg | 1% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
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