How Many Calories Are in Salmon Sashimi? A Closer Look

Salmon sashimi with its tender pink slices of raw salmon is a popular item on sushi menus. But many sashimi lovers wonder – just how many calories are in this fresh, protein-packed appetizer? In this article, we’ll take a close look at the calorie and nutrient content of salmon sashimi.

An Overview of Salmon Sashimi Calories

Salmon sashimi calories can range from 41-146 calories per serving, depending on the specific serving size. Here’s a breakdown of the calories in common salmon sashimi serving sizes:

• 1 piece (around 1 oz): 41 calories
• 1 oz: 41 calories
• 100 grams: 146 calories
• 1 cup: 242 calories

As you can see, a single piece of sashimi generally clocks in at around 40 calories. So you can enjoy a few pieces as an appetizer without too much calorie guilt!

Now let’s explore what accounts for those calories and why the amount can vary between different servings

Where Do the Calories in Salmon Sashimi Come From?

Though low in carbs, salmon sashimi gets the bulk of its calories from protein and fat

A 3 oz serving contains about:

• Fat: 5 grams
• Protein: 18 grams
• Carbs: 0 grams

One of the best things about salmon for your health is that it is high in protein, which gives you essential amino acids.

The fat in sashimi also provides some key benefits. Salmon is rich in heart-healthy omega-3 fatty acids like DHA and EPA. These healthy fats reduce inflammation and lower heart disease risk.

So the calories you get from salmon sashimi come bundled with some great nutrients!

Why Does the Calorie Count Vary Between Servings?

When looking at the calorie counts above, you may notice discrepancies between the 100 gram and 1 cup servings. Why is that?

This comes down to differences in density and the way serving sizes are measured.

• 100 grams is measured by weight
• Cups are a volume measurement

3 oz of salmon takes up far less space than 3 oz of a less dense food like spinach. So the cup measurement may equal a different weight in grams.

Density, moisture content, and cut of the salmon also impact the calories per cup or gram. The calorie concentration can vary slightly between servings.

That’s why nutrition info per ounce or per piece is often more telling than cups or grams alone. Pay attention to the visual serving size for the most accurate calorie estimate.

How Salmon Sashimi Calories Compare to Other Sushi

Salmon sashimi is on the lower calorie end of the sushi spectrum. Here’s how it stacks up per 3 oz serving:

• Salmon sashimi: 90 calories
• Tuna sashimi: 75 calories
• California roll: 150 calories
• Crunch roll (tempura): 350 calories
• Spider roll (tempura soft shell crab): 450 calories

As you can see, the raw fish options are the lightest. Tempura battering and sauces like mayo quickly drive up the calorie count.

So if watching your calorie intake, opting for simple sashimi is a smart choice!

Tips for Enjoying Salmon Sashimi as Part of a Healthy Diet

Here are some tips for fitting salmon sashimi into a balanced, calorie-conscious diet:

• Stick to 1-2 pieces (1-2 oz) as an appetizer or snack. This keeps calories in check.

• Pair with low calorie sides like edamame, seaweed salad, or cucumber rolls rather than fatty tempura.

• Choose soy sauce or wasabi rather than creamy dressings for dipping to limit added calories.

• Balance out higher calorie rolls at a sushi meal with lower calorie salmon sashimi.

• Watch your intake of white rice, which can quickly add to calories. Opt for brown rice or sashimi sans rice.

• Drink unsweetened tea or water instead of sugary cocktails, juices, or soda.

Following these tips allows you to enjoy the fresh taste of salmon sashimi without going overboard on calories.

Health Benefits Make Salmon Sashimi Worth the Calories

Though not the absolute lowest calorie sushi option, salmon sashimi provides a powerhouse nutrition profile that makes the calories worth it!

Beyond being high in protein, salmon offers additional health perks:

• Anti-inflammatory omega-3s that protect the heart and brain
• Vitamin D for immune health and strong bones
• B vitamins including B12 and niacin
• Potassium to regulate blood pressure

Research shows the nutrients in salmon can reduce risk of heart attack, dementia, osteoporosis, and certain cancers when eaten regularly.

So don’t be afraid to enjoy this nutrition-packed sushi in moderation as part of a healthy lifestyle. Tracking calories alongside overall nutrition gives you a balanced perspective.

Just stick within the recommended 1-2 piece serving size to keep your meal balanced. Then sit back and enjoy the mouthwatering fresh fish flavors and stellar nutrition that salmon sashimi provides!