飯糰營養 + 自製三文魚飯糰

Many people choose rice balls for breakfast, but is eating rice balls a good choice?

Onigiris Typically Have Lower Calories

Rice in cooler temperatures has lower calories compared with the same amount of rice served hot, as cold rice has more “resistant starch” than hot rice. Similarly, letting roasted potatoes cool before eating them is also a way to increase the content of resistant starch. 

Onigiris Have Low Nutritional Value

Eating just one onigiri for breakfast has insufficient nutritional value as they are low in protein and dietary fiber. In addition, each Onigiri only provides approximately half a bowl of rice (100 grams) with about 150 calories. It is a small portion for breakfast so it’s better to combine other food items to increase the overall nutrition value. It is recommended to add soy milk, eggs, vegetables, fruits, etc.

Calories of Some Common Onigiris

• Whole Pitted Plum – 128 kcal 
• Simmered Seaweed with Sesame and Perilla -136 kcal
• Octopus with Wasabi – 135 kcal 
• Spicy Cod Roe – 143 kcal
• Salmon – 148 kcal
• Grilled Eel – 153 kcal
• Cod Fish Roe Salad- 54 kcal
• Salt-Roasted Cod Roe with Mayonnaise – 157 kcal
• Melty Rich Egg Yolk – 59 kcal
• Grilled Beef – 164 kcal

Salmon Onigiri Recipe (Serves 2)

This recipe differs from common onigiris as we added mixed vegetable to increase Dietary Fiber for better gut health.

Directions:

1) Add black pepper and salt into salmon and set aside. 

2) Mix the cooked mixed vegetables and rice together.

3) Put a tablespoon of oil in a hot pan, add salmon and fry until golden brown. 

4) Use a fork to break the salmon into small pieces. 

5) Put mixed vegetables and white rice into the rice ball to make a mold, add salmon in the middle, then cover the other side of the mold with rice and press it firmly. 

6) Place seaweed on the outside of the rice ball and enjoy.