Spam musubi is a popular Hawaiian snack that consists of a slice of grilled Spam on top of a block of rice, wrapped together with nori seaweed. It’s a portable, tasty treat that’s rich in calories, fat, and sodium. Homemade Spam musubi can have a high calorie count depending on the ingredients and preparation methods used. In this article, we’ll look at the typical calorie count of homemade Spam musubi and the factors that affect the calories.
Calories in Homemade Spam Musubi
A single serving of homemade Spam musubi contains approximately 300-400 calories. This is based on a piece made with 1 slice of pan-fried Spam (90 calories), 1 block of cooked sushi rice (200 calories), and a sheet of nori (5 calories). The exact calorie count can vary based on:
- Size of the Spam slice – Thicker cuts will have more calories
- Cooking method for Spam – Pan frying vs deep frying
- Amount of rice – Using a larger rice block increases calories
- Additions like mayonnaise or teriyaki sauce
So a larger Spam musubi made with deep fried Spam, more rice, and sauces can total 500 calories or more per piece.
Calories in Spam
Spam is the most calorie-dense ingredient in Spam musubi. A 1 oz slice of pan-fried Spam contains about 90 calories, with 10 grams of fat and 340 mg of sodium. Spam is a processed, precooked meat product made by Hormel Foods.
The calorie content of Spam depends on the cooking method:
| Cooking Method | Calories (1 oz) | Total Fat |
|---|---|---|
| Pan-fried | 90 | 10g |
| Deep fried | 120 | 15g |
| Grilled | 80 | 9g |
As you can see, deep frying adds more calories and fat compared to pan frying or grilling. For a homemade Spam musubi, pan-frying is the most common cooking method for the Spam.
Calories in Rice
The rice in Spam musubi also significantly contributes to the calories. A typical musubi uses a block made from 1/2 cup of cooked sushi rice. The calorie content of sushi rice can vary slightly depending on the brand, but 1/2 cup generally contains:
- Calories: 200
- Carbohydrates: about 45g
- Protein: 4g
- Fat: Negligible
So the rice accounts for 200 of the 300-400 calories in a single Spam musubi piece. If you use a larger rice block, the calorie count will increase.
Calories in Nori
Nori is the roasted seaweed wrapper used to hold the Spam musubi together. Nori is very low in calories and fat. One standard sheet of nori contains:
- Calories: 5
- Carbohydrates: 1g
- Protein: 1g
- Fat: 0g
So the nori adds only minimal calories to Spam musubi.
Extra Calories from Sauces and Additions
Extras like teriyaki sauce and Japanese mayonnaise can significantly increase the calorie count of Spam musubi. Here are some common additions and their calorie impact:
| Addition | Calories |
|---|---|
| 1 Tbsp teriyaki sauce | 40 |
| 1 tsp Japanese mayo | 35 |
| 1 Tbsp furikake | 15 |
As you can see, just a couple tablespoons of sauces can add 75-100 calories to the total. To keep calories lower, you can skip the sauces or use sparingly.
Low Calorie Spam Musubi
Here are some tips to reduce the calories in homemade Spam musubi:
- Use a leaner cooking method like grilling instead of frying
- Reduce the portion of rice to 1/3 cup per musubi
- Avoid adding high-calorie sauces and mayonnaise
- Use thinner Spam slices around 1/2 oz instead of a full 1 oz slice
- Skip the nori to subtract 5 calories per musubi
Following these guidelines can help keep the total calorie count under 300 per musubi piece.
Nutrition Facts Table for Homemade Spam Musubi
Here is a sample nutrition facts table for a homemade Spam musubi using standard ingredients and portions:
| Nutrition Facts | 1 musubi | 100g |
|---|---|---|
| Calories | 320 | 130 |
| Total Fat | 12 g | 5 g |
| Sodium | 750 mg | 305 mg |
| Total Carbohydrate | 46 g | 19 g |
| Protein | 15 g | 6 g |
As you can see, a single homemade Spam musubi made with standard ingredients delivers over 300 calories, 12g of fat, 46g carbs and a whopping 46% of your daily recommended sodium!
Ways to Reduce Sodium
Sodium levels are high in Spam musubi, mainly coming from the Spam. Here are some ways to reduce sodium if you’re limiting salt intake:
- Use low-sodium Spam varieties
- Substitute freshly cooked chicken, pork, or salmon
- Skip the teriyaki sauce
- Use low-sodium soy sauce
- Increase vegetables like avocado or cucumber
Making these sodium-lowering substitutions can help cut over 200mg of sodium per musubi.
Should You Avoid Spam Musubi When Dieting?
At over 300 calories each, Spam musubi may not be the best choice for dieters limiting calorie intake. However, Spam musubi can be worked into a reduced calorie diet in moderation. Here are some tips:
- Eat only half a musubi at a time
- Make mini musubis with less rice and smaller Spam slices
- Eat it only occasionally as a treat
- Pair it with low calorie side dishes like salad, vegetables or fruit
- Practice portion control and track calories
While not the lowest calorie food choice, Spam musubi can be occasionally enjoyed even on a weight loss diet when careful calories are counted.
Healthier Spam Musubi Alternatives
If you’re looking for lower calorie or more nutritious alternatives to Spam musubi, here are some ideas:
- Salmon musubi – substitute grilled salmon for the Spam
- Tofu musubi – use pan fried tofu instead
- Chicken musubi – use cooked chicken breast
- Edamame musubi – fill with shelled edamame beans
- Vegetable musubi – stuff with vegetables like cucumber or avocado
Substituting the processed Spam for lean proteins or vegetables can reduce calories, fat, and sodium in musubi. You can also swap white sushi rice for brown rice or cauliflower rice to increase the nutrition.
Conclusion
A homemade Spam musubi can contain 300-400 calories or more per piece. Exact counts vary based on the size and cooking method of the Spam, portion of rice, and any additions like teriyaki sauce. While high in calories, sodium, and fat, Spam musubi can be occasionally enjoyed in moderation even when dieting by controlling portions and making lower calorie substitutions. With mindful eating, Spam musubi can still have a place in a balanced, reduced calorie diet.
