Eel nigiri

GI 68 · ModerateGL 22 / 100 g4/10

Medium GI

68 GI

GL 22 per 100 g

Logi score 4/10

Good protein source
Moderate glycemic load

Eel nigiri has a glycemic index of 68 (Moderate).

Updated Aug 19, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error

Instead of this

Salmon and fresh vegetables sushi roll
GL 1 per 100 g This swap significantly lowers the glycemic load from 22 to 1 by removing the rice, providing a much steadier blood sugar response.
Hand roll
GL 12 per 100 g This option offers a lower glycemic load of 12 compared to 22, making it a more blood-sugar-friendly alternative while maintaining the sushi experience.

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Eel nigiri is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.

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Nutrition Facts (per 100g)

210

Calories

32 g

Carbs

10 g

Protein

4.5 g

Fat

per 100g

Calories	210 kcal
Carbohydrates	32 g
Sugars (Total)	4.5 g
Natural	2 g
Added	2.5 g
Fiber	0.7 g
Soluble	0.2 g
Insoluble	0.5 g
Protein	10 g
Fat	4.5 g
Saturated	1.2 g
Unsaturated	3.3 g
Sodium	420 mg

Processing Level

65%

Highly Processed

Why this score?

Good protein source
Contains healthy unsaturated fats
Moderate glycemic load
Contains added sugars
High sodium content

Low-GI recipes on Logi Food Coach

Frequently Asked Questions

What is the glycemic index of Eel nigiri?

Eel nigiri has a glycemic index of 68 (Moderate) and a glycemic load of 22 per 100 g.

Is Eel nigiri good for people with insulin resistance?

Eel nigiri has a medium glycemic index (68). It fits in moderation, ideally with protein or fat; a lower-load alternative is Salmon and fresh vegetables sushi roll.

How does Eel nigiri affect blood sugar?

Eel nigiri has a glycemic load of 22 per 100g, which indicates a significant impact on blood sugar levels.

Check Eel nigiri in the Logi app, with your portion.