Billy Barham

Written by Billy Barham

Modified & Updated: 01 Jun 2024

Sherman Smith

Reviewed by Sherman Smith


Spam musubi is a popular snack that originates from Hawaii. It is a delicious combination of grilled Spam and sticky rice, wrapped in a sheet of seaweed. This tasty treat has gained popularity not only in Hawaii but also across the globe, thanks to its unique and savory flavor. But aside from being a delectable snack, spam musubi also offers some surprising nutritional benefits. In this article, we will explore 18 nutrition facts about spam musubi, shedding light on its composition and why it can be a healthier option than you might think. So, whether you’re a fan of spam musubi already or have never tried it before, get ready to discover the nutritional value that this beloved Hawaiian snack brings to the table.

Key Takeaways:

  • Spam Musubi is a protein-packed snack that can provide quick energy and aid in muscle recovery, but it’s important to enjoy it in moderation due to its high sodium and fat content.
  • Including Spam Musubi as part of a balanced meal can help satisfy hunger and make for a convenient on-the-go snack, but be mindful of its high calorie and low fiber nature.
Table of Contents

High in Protein

Spam Musubi is a delicious snack that packs a powerful protein punch. With an average of 8 grams of protein per serving, it can be a great post-workout snack or a filling addition to your lunchbox.

Rich in Sodium

One thing to keep in mind when enjoying Spam Musubi is its high sodium content. Each serving contains an average of 600 milligrams of sodium, so it’s important to consume it in moderation, especially if you’re watching your sodium intake.

Good Source of Energy

Thanks to its balanced combination of carbohydrates and protein, Spam Musubi can provide you with a quick energy boost. Whether you’re hiking or need a pick-me-up during a long day, this tasty treat can help fuel your body.

Contains Essential Vitamins

Did you know that Spam Musubi is packed with essential vitamins? It’s a great source of vitamin B12, which supports your nervous system, and vitamin D, which aids in calcium absorption and promotes bone health.

Rich in Fat

While Spam Musubi is undeniably tasty, it’s important to be mindful of its fat content. Each serving contains an average of 16 grams of fat, so consider moderation if you’re watching your fat intake or looking to maintain a healthy weight.

Contains Iron

Iron is an important mineral that helps transport oxygen throughout the body. One serving of Spam Musubi can provide around 10% of your daily recommended intake of iron, making it a convenient way to boost your iron levels.

Source of Riboflavin

Spam Musubi contains riboflavin, also known as vitamin BRiboflavin plays a crucial role in energy production and helps support overall growth and development.

Low in Fiber

Although Spam Musubi is a tasty snack option, it tends to be low in fiber. If you’re aiming to increase your daily fiber intake, consider pairing it with some fresh fruits or vegetables to create a well-rounded meal.

Contains Niacin

Niacin, or vitamin B3, is an essential nutrient that aids in energy production and supports proper brain function. Each serving of Spam Musubi contains a good amount of niacin, contributing to your overall nutrient intake.

May Aid in Muscle Recovery

Thanks to its protein content, Spam Musubi may help in muscle recovery and repair. Consuming protein-rich foods after a workout can assist in replenishing amino acids and repairing damaged muscle tissues.

Contains Phosphorus

Phosphorus is a mineral that plays a vital role in bone health and tissue maintenance. Spam Musubi provides a decent amount of phosphorus, making it a convenient way to support these essential functions.

High in Calories

Due to its combination of rice, spam, and nori seaweed, Spam Musubi tends to be high in calories. Each serving can contain around 200-250 calories, so be mindful of your overall calorie intake if you’re watching your weight.

Contains Calcium

Calcium is crucial for maintaining strong bones and teeth. While Spam Musubi doesn’t provide a significant amount of calcium, it still contributes to your daily intake and helps support overall bone health.

Moderate in Carbohydrates

Each serving of Spam Musubi contains an average of 30 grams of carbohydrates. Carbohydrates are your body’s primary source of energy, and this snack can provide you with a moderate amount to keep you energized throughout the day.

Contains Zinc

Zinc is an essential mineral that helps support a healthy immune system and wound healing. Spam Musubi contains a small amount of zinc, contributing to your overall daily intake of this important nutrient.

Source of Vitamin B6

Vitamin B6 is involved in numerous bodily functions, including the production of neurotransmitters and the regulation of mood. Spam Musubi contains vitamin B6, making it a tasty and convenient way to get this important vitamin.

May Help Satisfy Hunger

Thanks to its protein and carbohydrate content, Spam Musubi can help satisfy hunger and keep you feeling full for longer periods. Including it as part of a balanced meal can help control cravings and prevent overeating.

Great On-the-Go Snack

Whether you’re heading to work, going on a road trip, or need a quick bite between activities, Spam Musubi makes for a convenient and portable snack option. Its compact size and delicious combination of flavors make it a favorite grab-and-go treat.

So, there you have it, the 18 Spam Musubi Nutrition Facts. From its protein content to its essential vitamins and minerals, this beloved snack offers a variety of nutrients to fuel your body. Just remember to enjoy it in moderation and as part of a balanced diet.


Spam musubi is a delicious and popular Hawaiian snack that packs a punch when it comes to flavor. With its combination of rice, seaweed, and the savory taste of SPAM, it’s no wonder that it has become a favorite among locals and visitors alike. But aside from its taste, spam musubi also offers some nutritional benefits.

While it is important to enjoy spam musubi in moderation due to its high sodium and calorie content, it is also a good source of protein and carbohydrates. The SPAM provides protein, which is essential for building and repairing tissues in the body. Meanwhile, the rice gives a boost of carbohydrates, which serve as the body’s main source of energy.

Additionally, the seaweed used to wrap spam musubi provides essential minerals such as iodine, calcium, and iron. These minerals play a vital role in maintaining a healthy body and supporting various bodily functions.

So, the next time you indulge in a tasty spam musubi, remember that not only are you treating your taste buds to a delicious snack, but you are also getting some nutritional benefits along the way.


1. Is spam musubi healthy?

While spam musubi can be enjoyed as a tasty snack, it is important to consume it in moderation due to its high sodium and calorie content. However, it does offer nutritional benefits such as protein from the SPAM and carbohydrates from the rice.

2. Can I make a healthier version of spam musubi?

Absolutely! You can make a healthier version of spam musubi by using brown rice instead of white rice, opting for low-sodium SPAM or a lower-sodium alternative, and adding more vegetables like cucumber or avocado to increase the nutritional value.

3. How many calories are there in a serving of spam musubi?

The number of calories in a serving of spam musubi can vary depending on the size and ingredients used. On average, one spam musubi can contain around 200-250 calories.

4. Can I freeze spam musubi?

Yes, you can freeze spam musubi for later consumption. It is best to wrap each piece individually with plastic wrap or aluminum foil before placing them in a sealed container or freezer bag. When you’re ready to enjoy them, simply thaw and heat them up.

5. Can I customize spam musubi with different ingredients?

Absolutely! Spam musubi can be customized with various ingredients such as different types of SPAM, adding teriyaki sauce, pineapple slices, or even substituting the rice with cauliflower rice for a low-carb option.

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