How Much Protein is in Salmon Sashimi?

Salmon sashimi is a popular appetizer at Japanese restaurants. This delicate, fresh slices of raw salmon are served alone or paired with rice greens and dipping sauces.

But besides being delicious, salmon sashimi is also nutritious. It’s loaded with high-quality protein omega-3 fatty acids and various vitamins and minerals.

There may be times when you wonder how much protein is in each piece or serving of sushi or sashimi. Read on to find out.

What is Salmon Sashimi?

Sashimi refers to thin slices of raw seafood, most commonly fish. It’s served fresh and simple, without rice or other ingredients.

Salmon is one of the most popular types of fish used for sashimi. Slices are cut from the belly or sides of wild or farmed salmon.

Here are a few key points about salmon sashimi:

• Made from fresh, raw salmon fillets cut into slices
• Has a delicate, melt-in-your-mouth texture
• Often eaten dipped in soy sauce with wasabi
• Served as an appetizer or part of a sushi meal

In Japan, sashimi is considered a delicacy and art form. Top sushi chefs expertly slice the fish to highlight its pristine freshness and natural flavors.

Now let’s see why this simple preparation of salmon is so nutritious.

Salmon Sashimi Nutrition Facts

Here are the nutrition facts for a typical 3.5 ounce (100 gram) serving of salmon sashimi:

• Calories: 146
• Protein: 20–25 grams
• Fat: 7 grams
• Omega-3s: 1.4 grams
• Vitamin D: 59% DV
• Selenium: 50% DV
• Vitamin B12: 106% DV
• Potassium: 15% DV

As you can see, salmon sashimi is high in protein, essential fatty acids, vitamins and minerals.

But the stellar nutrition notwithstanding, many people enjoy the mild, clean taste and velvety texture of fresh raw salmon.

Now let’s look at the protein content more closely.

High-Quality Protein Content

Salmon sashimi contains 20–25 grams of protein per 3.5 ounce (100 gram) serving. That’s 42–53% of the calories coming from protein.

To put that into perspective, here is how the protein content compares to other high-protein foods:

• Salmon sashimi: 20–25 grams protein (3.5 ounces)
• Chicken breast: 24 grams protein (3 ounces)
• Greek yogurt: 11 grams protein (6 ounces)
• Tofu: 10 grams protein (3.5 ounces)
• Lentils: 9 grams protein (1/2 cup cooked)

As you can see, the protein density in salmon sashimi is very impressive. Ounce for ounce, it provides just as much protein as chicken breast, with the added benefits of omega-3 fats.

Salmon sashimi is a high-quality complete protein, meaning it provides all nine essential amino acids the body cannot make itself.

Protein Content in Piece of Salmon Sashimi

When eating sashimi, it’s hard to weigh the exact serving size. So how much protein is in one piece of salmon sashimi?

One piece of salmon sashimi weighing 1 ounce (28 grams) contains about:

• Calories: 41
• Protein: 6 grams

A typical sashimi appetizer is 6–8 pieces totaling 3–4 ounces of fish. This would provide 18–24 grams of protein.

If salmon sashimi is a main course, you may be served 10–15 pieces totaling 5–7 ounces of fish. This would provide 30–42 grams of protein.

As you can see, the protein adds up quickly when enjoying salmon sashimi. Even a small appetizer portion offers a good amount of this nutrient.

Protein Needs Met by Salmon Sashimi

So how much sashimi would you need to meet your daily protein requirements?

Here are some examples based on common protein intake goals:

• 46 grams protein (sedentary woman): About 3.5 ounces or 10 pieces
• 56 grams protein (sedentary man): About 4.5 ounces or 12 pieces
• 72 grams protein (athlete): About 6 ounces or 16 pieces
• 122 grams protein (bodybuilder): About 10 ounces or 28 pieces

Consuming 10–15 pieces of sashimi several times per week can easily help meet protein needs for most non-athletes. Strength athletes can also get a good amount of protein from salmon sashimi.

For intense bodybuilders who require very high protein intakes, salmon sashimi could be one part of a high-protein diet. Other protein-rich foods would still be needed to reach over 100 grams per day.

Comparing Salmon Sashimi to Cooked Salmon

How does the protein content of raw salmon sashimi compare to cooked preparations of salmon?

Here is a look at the protein in 3.5 ounces of cooked salmon fillet:

• Baked salmon: 19 grams protein
• Grilled salmon: 21 grams protein
• Broiled salmon: 22 grams protein

As you can see, raw salmon sashimi has a bit more protein than cooked salmon dishes. However, cooking causes only minor protein loss.

Both raw and cooked salmon are excellent sources of complete, high-quality protein.

Benefits of Salmon Sashimi Protein

Here are some of the top benefits of the protein found in salmon sashimi:

• Highly bioavailable: Over 90% of the protein in salmon is easily digested and absorbed. The proteins are already partially broken down by enzymes in the raw fish.

• Muscle supporting: Salmon protein provides amino acids that help stimulate muscle protein production. The omega-3 fats may also spare muscle loss.

• Satiating: Protein is the most filling macronutrient, helping you feel satisfied after a meal. The combination of protein, good fats, and water in sashimi promotes satiety.

• Heart healthy: Replacing red meat with fish protein has been linked to improved cholesterol levels and lower heart disease risk.

Overall, the complete protein package in salmon promotes health inside and out.

Tips for Incorporating Salmon Sashimi

Here are some simple ways to eat more salmon sashimi for the protein benefits:

• Order sashimi as an appetizer at Japanese restaurants. Request extra salmon pieces.

• Make poke bowls with salmon sashimi and enjoy the protein-rich meal at home.

• Add salmon sashimi to salads or greens for a protein punch.

• Enjoy pieces of sashimi alone or dip them in a little soy sauce.

• Pair sashimi with sushi rice and seaweed for a balanced meal.

• Top rice bowls or grain salads with thick slices of fresh salmon sashimi.

With its stellar nutrition and ease of preparation, incorporating salmon sashimi into your routine is a smart choice.

Potential Safety Issues

There are a few safety considerations with raw fish:

• Higher risk of parasitic infection compared to cooked fish. However, salmon is lower risk than some other raw fish.

• Potential contamination from poor handling practices. Only eat sushi-grade salmon from reputable restaurants and markets.

• Increased vulnerability in pregnant women, elderly people, young children and those with weakened immune systems. These groups should avoid raw salmon.

As long as you are not in an at-risk group and choose high-quality fish, eating salmon sashimi is considered safe by health authorities. But moderation is still advised, like with any rich food.

The Bottom Line

Salmon sashimi provides 20–25 grams of complete, high-quality protein per 3.5 ounce serving.

Just a few pieces deliver a good protein punch. Consuming salmon sashimi regularly can support muscle growth, satiety and heart health.

Pair this protein-packed fish with veggies, whole grains or seaweed for balanced nutrition in the Japanese style. With its stellar nutrition and ease of preparation, salmon sashimi can be a tasty addition to any protein-rich eating plan.