How Many Calories Are in 1 Piece of Salmon Sashimi?

October 19, 2025 •

2 min read

According to nutritional data, a single piece of salmon sashimi typically contains between 40 and 65 calories, depending on its size and fat content. As a low-calorie, high-protein choice, knowing the precise nutritional information for a portion of salmon sashimi can significantly aid in weight management and healthy dining choices.

Quick Summary

A single piece of salmon sashimi contains approximately 40-65 calories, making it a lean, protein-rich option for a healthy meal. The exact calorie count varies based on the cut's size and fattiness.

Key Points

Calorie Range: A single piece of salmon sashimi contains approximately 40-65 calories, varying by size and cut.
Low Carb: Unlike traditional sushi, sashimi is served without rice, making it a zero-carb option.
Rich in Omega-3s: Salmon sashimi is an excellent source of omega-3 fatty acids, which benefit heart and brain health.
High in Protein: The fish provides high-quality, complete protein, essential for muscle and tissue repair.
Nutrient-Dense: It is packed with B vitamins, potassium, and selenium, supporting various bodily functions.
Weight Management Aid: The high protein content can promote a feeling of fullness, aiding in appetite control and weight loss.
Minimal Caloric Impact: Dipping in soy sauce adds minimal calories, but beware of high-calorie sauces like spicy mayonnaise.

Understanding the Calorie Count of Salmon Sashimi

The calorie content of a single piece of salmon sashimi is not a fixed number, but rather a range influenced by several factors. While estimates typically place the figure between 40 and 65 calories, the actual amount depends heavily on the cut of the fish and its weight. A larger, fattier piece from the belly will contain more calories than a smaller, leaner cut. Sashimi is served without rice, eliminating a significant source of carbohydrates and calories, which makes it a good option for low-carb diets. Raw and cooked salmon have similar calorie counts, with raw being slightly lower in density.

Factors Influencing Salmon Sashimi Calories

Several factors can affect the calorie count of salmon sashimi:

Cut of the Fish: Fattier cuts have more calories due to higher omega-3 content.
Size and Weight: A larger piece (e.g., 30g) will have more calories than a smaller one (e.g., 15g).
Species of Salmon: Different species have varying fat content.
Condiments and Sauces: Fatty sauces increase caloric intake more than a simple soy sauce dip.

The Health Benefits of Salmon Sashimi

Salmon sashimi is a nutrient-dense food with several health benefits. It is a good source of protein, omega-3 fatty acids, B vitamins, potassium, and selenium.

Comparison: Salmon Sashimi vs. Salmon Nigiri

The table below shows the nutritional differences between salmon sashimi and salmon nigiri. Nigiri includes rice, which increases the carbohydrate and calorie count.


Feature	Salmon Sashimi	Salmon Nigiri
Calories (per piece)	~40-65	~50-65
Carbohydrates	0g	~5-10g (from rice)
Fat	From salmon's natural oils	From salmon's natural oils
Protein	High concentration from salmon	High concentration from salmon
Primary Calorie Source	Fat and protein from the fish	Carbohydrates (rice) and fat/protein (fish)
Best for	Low-carb, low-calorie diets	More balanced meal with carbs

How to Calculate Calories in Salmon Sashimi

To estimate calories, consider the weight of the sashimi piece. A typical piece is 15-20 grams. Raw salmon has about 58-60 calories per ounce (approx. 28g). To calculate for a 20-gram piece: $(20 \text{g} / 28 \text{g}) * 60 \text{ calories} \approx 43 \text{ calories}$. Weighing the fish at home is the most accurate method.

Conclusion

A piece of salmon sashimi generally contains between 40 and 65 calories. It's a low-carb, nutrient-dense choice with high protein and omega-3s, making it suitable for weight management. Calorie content varies with size and fat content. Enjoying sashimi in moderation and avoiding calorie-rich sauces can help you incorporate it into a healthy diet.

Here is an authoritative source on the health benefits of salmon from WebMD.

Frequently Asked Questions

Yes, salmon sashimi can be excellent for weight loss. It is a low-calorie, high-protein food that can increase your metabolic rate and promote a feeling of fullness, which helps in controlling appetite.

Yes, wild salmon is typically leaner and has a lower total calorie count compared to farmed salmon. However, both are excellent sources of nutrients like omega-3s and protein.

Sashimi has fewer calories than nigiri. While a piece of salmon nigiri contains approximately 50-65 calories, a piece of salmon sashimi is generally in the 40-65 calorie range, as it does not include the added carbohydrates from rice.

A fatty cut of salmon sashimi, such as from the belly (toro), will have a higher calorie count per piece than a leaner cut due to its higher omega-3 fatty acid content. The exact difference depends on the size and fat distribution of the cut.

Adding a standard soy sauce dipping adds a negligible number of calories. However, sauces like spicy mayo can add significant calories, and soy sauce is high in sodium.

The most accurate way to estimate calories is by considering the weight of the fish. Use a standard nutrition fact that lists calories per ounce or 100 grams, and weigh your portion if possible. Alternatively, ask the sushi chef about the average size of their sashimi cuts.

Raw and cooked salmon have very similar nutritional profiles, including high levels of omega-3s, protein, and vitamins. The primary difference is the calorie change from added ingredients during cooking, such as oil.