Nutritional Breakdown of Salmon Sashimi. A Guide to Eating Healthy

Are you looking to eat healthier but don’t know where to start? Are you curious about the nutritional value of salmon sashimi? If so, this blog post is for you! We’ll provide a detailed nutritional breakdown of salmon sashimi, as well as tips on how to make healthy eating choices.

What Is the Nutritional Value of Salmon Sashimi?

Salmon sashimi is a great source of lean protein and essential fatty acids. It contains high levels of omega-3 fatty acids, which are important for brain and heart health. In addition, it is a good source of vitamins A, B12, and D, as well as minerals such as calcium, phosphorus, and iron. Salmon sashimi is also low in calories, making it a healthy choice for those looking to maintain or lose weight. It is a great option for people who are trying to eat a well-balanced diet that includes seafood.

  1. Salmon sashimi is an incredibly nutritious seafood dish. It contains a good amount of dietary protein, with 20-25 grams per 100 grams.
  2. There are 41 calories in one piece of salmon sashimi, with 1.7g of fat.
  3. Salmon sashimi’s fat content comprises 0.9g saturated fat, 1.1g polyunsaturated fat, and 1.1g monounsaturated fat.
  4. In 100 grams of raw sushi, all salmon sashimi by Genji, there are 167 calories, 1g of carbs, 10g of fat, and 18g of protein.
  5. For the 129 g serving of salmon sashimi by GENJI, there are 205 calories, 12 g of fat, 19 g of protein, and 4 g of carbohydrate.
  6. Protein is an important nutrient for tissue repair, wound healing, and muscle growth, making salmon sashimi a great choice for those looking to fill this nutrient with a tasty dish!

How Much Is Protein in 100g Salmon Sashimi?

A new report reveals that 100 grams of Salmon Sashimi contain a substantial 17 grams of protein. Health experts have long extolled the health benefits of eating fish, and this latest research further highlights that Salmon Sashimi can be an excellent nutritional source.

The report found that 100 grams of Salmon Sashimi contain 146 calories, with 611 kilojoules (kj) of energy. It is also low in carbohydrates, with just 0 grams, and dietary fiber at 0g. For those looking to include more healthy fats in their diet, the report also revealed that Salmon Sashimi contains 10g per serving, making it a great choice for those wanting to get more healthy fats.

The research also showed that an ounce of Salmon Sashimi (28.33g) contains 19g of dietary protein for those looking for an even higher protein content. This is a great choice for those looking to supplement their protein intake without adding extra calories or fat to their diet.

Overall, the report demonstrates that Salmon Sashimi is a great nutritional source, offering significant amounts of protein and beneficial fats while also being low in calories and carbohydrates. It is an excellent choice for those seeking a healthy diet while still getting the necessary nutrients.

How Many Calories Are in 10 Pieces of Salmon Sashimi?

Ten pieces of Salmon Sashimi contain a total of 300 calories. Each piece contains 59 calories, 0% of your daily value, 0g of carbohydrates, 3.5g of fat, and 7g of protein. In addition, each piece also contains 0g of net carbs and 60mg of cholesterol. Salmon sashimi is a healthy option for those looking for a low-calorie meal; one serving (245 calories) provides 24 grams of protein, 16 grams of fat, and 2.5 grams of fiber. Furthermore, it also contains 6mg of calcium per serving.

Health Benefits of Eating Salmon Sashimi

  1. Eating salmon sashimi is a great way to get essential vitamins and minerals such as astaxanthin, choline, niacin, vitamin B6, vitamin D, selenium, CoQ10, and omega-3 polyunsaturated fatty acids.
  2. Sashimi is high in protein which is necessary for tissue repair, wound healing, and muscle growth.
  3. Additionally, sashimi contains many of the essential vitamins and minerals our bodies need, such as B12, niacin, magnesium, phosphorus, and selenium.
  4. Eating salmon sashimi also provides omega-3 fatty acids, which are known to help relieve anxiety and improve brain function.
  5. Salmon sashimi is a rich source of these fatty acids as it offers all the benefits of fresh fish, which are excellent protein sources.
  6. Overall, eating salmon sashimi can help provide you with all the essential nutrients your body needs to stay healthy!

How to Choose High-Quality Salmon Sashimi?

Choosing high-quality salmon sashimi doesn’t have to be a daunting task. With the right know-how, you can easily pick the best sushi salmon.

When shopping for salmon for sushi, look for “farmed Atlantic” salmon, which is usually fresh and high-quality. Using your senses is the best way to tell whether a salmon is fresh. Look for bright pink flesh that is firm to the touch and nearly translucent. Additionally, the fish should have a slight sheen, with no discoloration or brown patches.

To ensure the highest quality fish, purchase from a reputable provider. To stay on the safe side, look for any farmed fish from the United States, Norway, Britain, New Zealand, Canada, or Japan.

When selecting your sushi-grade fish, ensure it has been frozen at -35 degrees Celsius or below. This ensures that any parasites have been killed and your fish is safe to eat raw.

Finally, make sure that the fish has been labeled as “sushi-grade,” “sashimi-grade,” or “safe for raw consumption.” This indicates that the fish has been processed quickly and cleanly.

Different Ways to Enjoy Salmon Sashimi

  1. Enjoy the Sweet and Sour Taste with a Salmon Sashimi Rice Bowl: Salmon sashimi is a delicious appetizer that a citrusy Ponzu sauce can accompany for an incredibly flavorful experience. For an extra boost, add mayonnaise, Sriracha sauce, green onions, and sesame oil in a small bowl and top it off with some wasabi.
  2. Get Creative with Different Types of Fish: When it comes to salmon sashimi, you don’t have to settle for just one type of fish! Popular options include tuna, salmon, yellowtail, snapper, and halibut. Cut the fillets into 1/2-inch cubes for a perfect bite-size snack.
  3. Pair it With the Perfect Drink: There’s nothing like a good glass of wine to go with your salmon sashimi! For whites, try a medium-bodied southern French wine or for a crisp rosé. If you’re feeling adventurous, try sake or shochu—both will pair wonderfully with your dish!
  4. Add Some Heat: If you’re looking to add some kick to your salmon sashimi dish, try adding some jalapeno slices on top of each piece before pouring the sauce over it. You can also toss on some avocado or poached eggs for added flavor and texture.
  5. Enjoy Eating Raw Fish Safely: Thanks to the widespread acceptance of sushi, we can now enjoy raw fish without worrying about potential health risks. Ensure your fish is fresh and stored properly before consuming it raw for the most delicious experience!

Tips for Preparing and Serving Salmon Sashimi

  1. Understand the grading labels when selecting salmon for sashimi. Look for the freshest, highest-grade fish available.
  2. Use fresh or frozen fish for sashimi. If using frozen, thaw it in the refrigerator overnight before preparing.
  3. Sanitize your work area, knives, and cutting board before preparing sashimi.
  4. Pat the salmon fillet dry with a paper towel before slicing it into thin slices.
  5. Coat the salmon in a thin layer of kosher salt and let it sit on a cookie sheet for a few minutes before slicing it into thin slices.
  6. Serve the sashimi with soy sauce, wasabi, pickled ginger, or other condiments of your choice.
  7. Enjoy your sashimi with white radish, ginger, and wasabi for added flavor and texture.

Additional Considerations for Eating Salmon Sashimi

When it comes to eating salmon sashimi, there are several additional considerations to remember. Firstly, raw or undercooked fish should never be consumed, as cross-contamination can occur. Additionally, visually inspect the fish when purchasing it to make sure it looks and smells healthy and fresh. When possible, opt for farmed Alaskan salmon, as chefs process it as sushi-grade fish. Furthermore, you can use acidified rice to achieve a pH of 4.6 or less, while sashimi is best limited to those low in mercury, like salmon, trout, flounder, and haddock. Finally, the FDA recommends freezing all other types of fish to temperatures below -31°F (-35°C). Following these considerations when eating salmon sashimi ensures you are consuming safe and healthy seafood.

You may want to read: How Much Salmon per Person? The Recommended Serving Size

FAQS About Salmon Sashimi Nutrition

Which Sashimi Has the Most Protein?

Sashimi is a popular delicacy among seafood lovers, and it’s also an excellent source of protein. Octopus is the sashimi with the most protein, but tuna and salmon are also great options. A single order of tuna roll contains:

  • Twenty-four grams of protein and a total of 184 calories.
  • Making it an excellent high-protein.
  • Low-calorie option.

Salmon sashimi is also full of protein, containing up to 25 grams per 3.5 oz (100 g). Fish fat content can vary, so be sure to check the label for exact nutritional information. For those looking for lean protein sources, sashimi is a great option.

Is Raw Salmon Rich in Protein?

Raw salmon is a high-quality protein source that can be an excellent part of a healthy diet. It is rich in protein, omega-3 fats, vitamins, minerals, and other healthy nutrients. A 3-ounce fillet of wild-caught salmon contains 17 grams of protein and only 211 calories per 166 g serving. Salmon is also low in fat, with only 7.3 g per serving. Studies have shown that a meal should contain at least 20-30 grams of high-quality protein for optimal health, and salmon can provide an excellent source of this nutrient. Additionally, the good fats found in salmon make it beneficial for heart health and cholesterol levels as well.

Is Sashimi Ok for Weight Loss?

Sashimi can be a great option for weight loss, as it is low in calories and provides an excellent source of protein. A serving of hamachi sashimi is only 174 calories and contains 27 grams of protein and 7 grams of fat. Salmon sashimi is especially beneficial for those trying to lose weight, as it has no carbs and is rich in Omega-3 fatty acids. Additionally, sushi can be a great part of a balanced diet, as it balances protein, carbohydrates, and fats. It’s important to watch portion sizes, though, as overeating is easy. Opting for low-calorie maki rolls, such as tuna or cucumber rolls without additional sauces or mayo, will also help with weight loss goals.

Is Raw Salmon Sashimi Healthy?

Raw salmon sashimi is a healthy and nutritious meal that is low in calories and fat and high in protein, omega-three fatty acids, and vitamin A. The omega-3 fatty acids found in fatty fish like salmon have been linked to various benefits, from fighting heart disease to improving brain health. Moreover, it is safer than almost all other animal proteins to eat raw if it is stored and prepared correctly. However, it is important to note that raw salmon may harbor bacteria, parasites, and other pathogens, so buying fresh fish from a reliable source is best. All in all, salmon sashimi is an excellent choice for those looking for a nutritious meal that is both filling and tasty.


Eating healthy doesn’t have to be complicated. With the help of salmon sashimi, you can easily create a delicious, nutritious meal to fit your lifestyle. I hope this guide has helped you understand the nutritional breakdown of salmon sashimi and how it can benefit your health. Thanks for joining me on this journey toward better health!


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