Triangle sushi is a rice ball, also referred to as onigiri, that’s formed into the type of a triangle.

Though onigiri may be made into numerous shapes, triangle-shaped onigiri is usually the commonest.

This standard Japanese meals may be eaten chilly or pan-fried, with or with out toppings, making it a flexible snack or lunchbox merchandise.

It’s supply of iodine, and — relying on the fillings added — of varied different vitamins as effectively.

On this article, I’ll assessment triangle sushi, what it’s, the best way to make it, the methods it could contribute to your well being, and what to know if you happen to’re contemplating including it to your weight-reduction plan.

Triangle sushi is, because the identify implies, sushi within the form of a triangle. It’s made with steamed sushi rice that’s wrapped in nori, which is a dried edible seaweed.

In its most elementary model, a triangle sushi consists solely of rice and seaweed. Nevertheless, fillings like fish, tofu, beans, fruit, or greens can be added to it.

Anecdotally, some individuals consider that shaping the rice balls into the type of mountains was initially a manner for Japanese individuals to ask for defense towards spirits.

Others recommend the triangle form was merely most popular as a consequence of its house effectivity, which is less complicated to pack and carry round than the disk-, round-, or pillar-shaped onigiri – the three different commonest shapes.

The largest distinction between triangle sushi and different sushi rolls is that common sushi makes use of rice that’s been seasoned with sugar and rice vinegar. However, triangle sushi is normally manufactured from steamed rice with no sugar or rice vinegar added to it.

Some individuals select so as to add seasonings, akin to furikake, to taste the rice.

Furikake is a kind of Japanese seasoning constituted of a mix of substances, akin to fish, dried seaweed (nori), sesame seeds, salt, and spices. It generally additionally accommodates egg and sugar.

Conventional triangle sushi fillings embrace dried fish with soy sauce, pickled plum, salted salmon, tuna in mayonnaise, kombu, or furikake.

Nevertheless, a wide range of different fillings could also be used, together with vegan choices like tofu, beans, fruit, veggies, and recent seaweed.


Triangle sushi is onigiri (rice balls) fashioned within the form of a triangle. It consists of steamed sushi rice that’s generally seasoned wrapped in dried seaweed. It may be served as is or stuffed along with your selection of fillings.

Essentially the most primary model of a triangle sushi consists merely of steamed sushi rice and dried nori. Every triangle weighs round 1.4 ounces (41 grams) and gives roughly (1, 2, 3):

  • Energy: 49 kcal
  • Protein: 1 gram
  • Carbohydrates: 11 grams
  • Sugar:
  • Fiber:
  • Fats:
  • Iodine: 23%
  • Copper: 9% DV
  • Selenium: 5% DV
  • Zinc: 3% DV
  • Magnesium: 3% DV
  • Thiamin: 3% DV
  • Iron: 2%
  • Riboflavin: 2%
  • Niacin: 2% DV

Including fillings to your sushi rice will have an effect on its dietary worth. As an illustration, adding fish, tofu, or beans will enhance the protein, iron, and zinc contents, whereas including fruit or veggies will present some extra potassium and nutritional vitamins A and C.

Flavorings, akin to soy sauce, pickled plum, or furikake, can considerably enhance the salt content material of triangle sushi, so it’s greatest to make use of a light-weight hand or decide low sodium varieties when accessible.


Triangle sushi is an effective supply of carbs, iodine, and selenium. Relying on the fillings you select, it may well additionally give you extra protein, iron, zinc, vitamin A, vitamin C, and omega-3s.

Including triangle sushi to your weight-reduction plan can provide some potential well being advantages. There are additionally some concerns to bear in mind.

Could assist thyroid operate

Triangle sushi is usually rolled in a sheet of dried seaweed, which is taken into account supply of the nutrient iodine.

Iodine is important on your thyroid to operate correctly. The thyroid performs numerous necessary roles throughout the physique, together with regulating your metabolism.

Getting too little iodine in your weight-reduction plan could cause your thyroid operate to decelerate, giving rise to signs like dry pores and skin, low energy, forgetfulness, despair, weight achieve, and tingling within the fingers and toes (4).

The advisable quantity of iodine for adults is 150 mcg per day. One triangle sushi rolled in a half-sheet of nori usually supplies round 35 mcg of iodine, or 23% of the each day worth (DV) (3).

May assist promote intestine well being

Resulting from its seaweed content material, triangle sushi additionally accommodates agars, fucoidans, and carrageenans, that are all compounds with prebiotic capabilities.

Prebiotics are non-digestible fibers that feed the useful micro organism lining your intestine. The upper the quantity of fine micro organism in your intestine, the much less house for dangerous micro organism there may be. That stability helps hold your intestine wholesome (5).

Along with a wholesome intestine, prebiotics may enhance your immunity, mind well being, and coronary heart well being (6).

Furthermore, researchers consider that the prebiotics in seaweed may possess some antibacterial and anti-inflammatory results, which may additional profit your general well being (5).

Could comprise heavy metals

In case your triangle sushi accommodates seaweed, fish, or shellfish, it could inadvertently be tainted with heavy metals, akin to arsenic or mercury.

The quantity of heavy metals present in fish is determined by the species and degree of air pollution discovered within the setting during which they develop.

In current research, near one-third of all fish samples examined contained mercury levels that exceeded the protected limits set by the World Well being Group (7).

Exposure to heavy metals, akin to mercury, has been linked to a wide range of signs, together with free tooth, tremors, complications, fatigue, and dementia (8).

Typically talking, the bigger and older the fish, the extra mercury it should seemingly comprise. As an illustration, shark, swordfish, king mackerel, and bluefish, bluefin tuna, and striped bass comprise probably the most (9).

Seaweed also can grow to be contaminated with heavy metals, particularly arsenic. Similar to fish, the quantity it accommodates will depend upon the extent of air pollution within the space the seaweed grew in (10).

The quantity of arsenic in most seaweed doesn’t normally seem to exceed the protected restrict, although.

Furthermore, the quantity of seaweed you’d be consuming from a standard portion triangle sushi will probably be fairly low, making your danger of arsenic overload additionally low.

Nevertheless, this danger could also be price protecting in thoughts for many who ingest massive quantities of seaweed repeatedly, be it via sushi, seaweed salad, or seaweed-based dietary supplements (10).

Typically accommodates excessive quantities of salt

Triangle sushi can comprise massive quantities of sodium (salt), particularly if you happen to use salty condiments like soy sauce and coconut aminos to taste to it (11, 12).

A very salty weight-reduction plan might enhance blood stress in some individuals, which may in flip enhance your danger of coronary heart failure (13, 14, 15).

Excessive salt diets have additionally been linked to an elevated danger of abdomen most cancers. Nevertheless, we’d like extra analysis to higher perceive that affiliation in people (16).

You’ll be able to lower the general salt content material of your triangle sushi by choosing low sodium condiments and seasonings, at any time when attainable.


Triangle sushi might promote thyroid operate, immunity, and mind, intestine, and coronary heart well being. Nevertheless, it may be excessive in sodium and could also be contaminated with heavy metals. Selecting your toppings, seasonings, and condiments rigorously can maximize well being advantages whereas minimizing any potential dangers.

Triangle sushi is comparatively simple to make by yourself. Right here’s what you’ll want and the steps to observe to make about 4 servings.


  • 1 cup (255 grams) sushi rice, raw
  • 1 cup (240 mL) water
  • 2 nori sheets, every reduce in half
  • Furikake combine, to style (non-obligatory)
  • Shredded or diced fruit and veggies; cooked beans, lentils, or peas; crushed nuts or nut butter; cooked meat or fish, to style (non-obligatory)


  1. Rinse your sushi rice beneath chilly working water and prepare dinner in keeping with the package deal directions. For greatest outcomes, proceed onto the next steps whereas your rice continues to be heat.
  2. If utilizing seasoning, add it to your cooked rice and blend evenly.
  3. Moist your fingers and rub a pinch or two of salt into them to forestall the rice from sticking to your pores and skin. Then scoop up about one-fourth of your rice.
  4. If including a filling, flatten out the rice, scoop out about one tablespoon (15 mL) of filling, and fold the sides of the rice over to cowl your filling.
  5. Calmly type your rice right into a ball. Then, relaxation the ball into your palm and use your fingertips to type it right into a triangular form.
  6. Place your nori sheet in entrance of you with the brief edge in the direction of you. Place your rice triangle onto the brief fringe of your nori sheet, with the tip dealing with down, in the direction of you.
  7. Fold the 2 decrease edges of the nori sheet over the tip of the triangle, to cowl it.
  8. Roll your triangle over onto the nori sheet, away from you, as to cowl the remaining rice with nori.
  9. Trim the surplus nori sheet with kitchen scissors. Place a grain of rice on every of the remaining corners and fold them over onto your nori sheet to shut your triangle.

Right here’s a visual guide of the tactic above that can assist you higher visualize the best way to fold your triangle sushi.

Listed below are a number of concepts for seasonings or fillings you may add when making your personal triangle sushi.

Seasoning choices

Together with or as a substitute of furikake combine, you should purchase these both from an Asian grocery store or on-line.

  • Goma shio (black sesame salt)
  • Ume goma shio (plum sesame salt)
  • Katuso fumi (fish flakes with seaweed and spices)
  • Seasoned kombu (seaweed)
  • Sesame seeds
  • Low-sodium soy sauce
  • Coconut aminos

Filling choices

Triangle sushi may be served as is or crammed along with your fillings of selection. Be at liberty to select from the strategies under or make up your personal!

Meat or fish-based fillings

  • Canned tuna with mayonnaise
  • Smoked salmon
  • Shredded rooster with sun-dried tomatoes
  • Stewed beef
  • Salted cod roe

Plant-based fillings

  • Diced smoked tofu
  • Marinated tempeh
  • Edamame beans in a peanut sauce
  • Jackfruit in a spiced chili sauce
  • Shredded carrots, apples, or zucchini
  • Diced cucumber, strawberries, mango, or avocado
  • Pickled plum or ginger
  • Sauteed mushrooms or aubergine (eggplant)
  • Wakame or simmered kombu seaweed

You can even make it tremendous simple on your self by turning any leftovers you’ve right into a triangle sushi filling.


Triangle sushi is comparatively simple to make by yourself. You may make these rice balls merely from seasoned rice and nori, or you may add a wide range of fillings.

Triangle sushi is best enjoyed fresh. Storing it within the fridge could cause the nori to grow to be soggy and the rice to grow to be dry and clumpy.

Wrapping the sushis in a plastic wrap and storing them into an hermetic container might hold them from drying out in a single day.

It’s greatest to wrap the rice triangles alone, including the nori solely proper earlier than consuming, to forestall it from turning into overly smooth.

If, regardless of your greatest efforts, you discover that the outer layer of your triangle sushi has dried out in a single day, strive pan-frying the rice balls in slightly sesame oil.

This grilled model of onigiri is named yaki-onigiri. The warmth will create a crispy outer layer whereas sustaining a moist and tender internal layer.


Triangle sushi is greatest eaten shortly after it has been ready. If you wish to retailer it, strive wrapping the triangle-shaped rice in plastic wrap and rolling it within the nori solely proper earlier than it’s time to eat it.

Triangle sushi is a rice ball formed into the type of a triangle and wrapped right into a sheet of dried seaweed.

Taste may be added to it via seasonings, condiments, or numerous meat- fish- or plant-based fillings.

This versatile meal or snack is a very good supply of iodine and prebiotics, which may profit the well being of your immune system, thyroid, mind, coronary heart, and intestine.

Nevertheless, relying on the seasonings or fillings you select, your triangle sushi may be excessive in salt or heavy metals — each of which may negatively influence your well being when eaten in extra.

To get probably the most well being advantages with the least quantity of danger, go for low sodium seasonings and attempt to keep away from over-filling your triangle sushi with seaweed or fish that’s excessive in mercury.

Furthermore, attempt to go for plant-based fillings at any time when attainable.

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