A typical piece of sashimi contains around 2 to 3 grams of protein per slice, though the exact amount depends on the type of fish and how thickly it’s cut. Most raw fish used for sashimi delivers between 20 and 26 grams of protein per 100 grams (about 3.5 ounces), making it one of the most protein-dense foods you can order at a restaurant.
Protein Per Slice of Sashimi
A standard sashimi slice weighs roughly 28 to 30 grams, or about one ounce. Since most sashimi-grade fish runs between 20 and 26 grams of protein per 100 grams, each individual slice gives you somewhere in the range of 6 to 8 grams of protein per ounce. A typical sashimi order at a restaurant includes five to seven slices, putting you at roughly 30 to 50 grams of protein for a single serving, depending on the fish and portion size.
That makes sashimi remarkably efficient as a protein source. There’s no rice, breading, or filler diluting the macronutrient content. What you’re eating is essentially pure fish.
Protein by Type of Fish
Not all sashimi fish are equal when it comes to protein. Fattier species tend to have slightly less protein per gram because more of their weight comes from fat. Leaner fish pack more protein into the same serving size. Here’s how the most common sashimi varieties compare per 3.5-ounce (100-gram) serving:
- Tuna (maguro): 23 to 26 grams of protein. Bluefin and yellowfin are both high-protein options, with leaner cuts like akami (the deep red portion) sitting at the top of that range. Fatty tuna belly (toro) has slightly less protein because of its higher fat content.
- Salmon (sake): 20 to 22 grams of protein. Salmon is fattier than most white fish, so its protein density is a touch lower, but it still delivers a substantial amount per serving.
- Yellowtail (hamachi): 23 grams of protein per 3.5-ounce serving. Hamachi is moderately fatty, landing it in the middle of the range.
- Red snapper (tai): About 23 grams per 3.5 ounces. A 6-ounce portion provides roughly 35 grams. Snapper is a lean white fish, so nearly all of its calories come from protein.
- Mackerel (saba): Around 18.6 grams of protein per 100 grams for Atlantic mackerel. This is one of the fattier sashimi options, which accounts for the lower protein-per-gram ratio compared to leaner fish.
- Shrimp (ebi): 20 to 24 grams of protein. Shrimp is extremely lean, so most of its calories come from protein alone.
- Octopus (tako): About 15 to 17 grams of protein. Lower than fish, but still a solid source.
How Sashimi Compares to Other Protein Sources
What makes sashimi stand out is its protein-to-calorie ratio. A 3.5-ounce portion of lean tuna sashimi gives you around 25 grams of protein for roughly 100 to 130 calories. The same weight of cooked chicken breast provides similar protein but typically more calories once preparation is factored in. A 3.5-ounce portion of cooked steak delivers about 26 grams of protein but can run 200 to 250 calories or more depending on the cut.
Sashimi also has an edge over sushi rolls. A California roll, for example, is mostly rice, avocado, and a small amount of crab. You might get 9 to 12 grams of protein from an entire roll while taking in 250 to 350 calories. Ordering sashimi instead of rolls roughly doubles or triples your protein intake per calorie.
Slice Thickness Matters
Restaurant sashimi varies more than most people realize. A thin, delicately sliced piece of flounder might weigh 15 grams, while a thick-cut chunk of tuna could weigh 40 grams or more. That difference alone can swing the protein content of a single slice from about 3 grams to over 9 grams. If you’re tracking protein closely, counting slices is a rough estimate at best. Going by total weight in ounces gives a more reliable number.
Grocery store sashimi packs typically list the weight on the label, which makes calculating protein straightforward. Multiply the total weight in grams by 0.20 to 0.25 (depending on the fish type), and you’ll have a close estimate of total protein.
Other Nutrients in Sashimi
Beyond protein, sashimi delivers omega-3 fatty acids, which support heart health and reduce inflammation. Fatty fish like salmon, mackerel, and tuna belly are particularly rich sources. A 3.5-ounce serving of salmon sashimi provides roughly 1.5 to 2 grams of omega-3s.
Sashimi is also low in carbohydrates (essentially zero) and contains no added sugars. It provides B vitamins, selenium, and varying amounts of vitamin D depending on the species. Salmon is especially high in vitamin D, while tuna is a strong source of selenium. For people following low-carb or high-protein diets, sashimi is one of the cleanest options on a restaurant menu.