How many grams of protein are in one slice of salmon sashimi?

January 3, 2026 •

3 min read

According to nutritional data, a single slice of salmon sashimi contains approximately 6 to 8 grams of protein. This makes salmon sashimi a concentrated source of high-quality protein, ideal for those seeking to increase their intake of this essential nutrient.

Quick Summary

The protein content of a single salmon sashimi slice varies based on its thickness and weight, but typically falls between 6 and 8 grams. Raw salmon is a nutrient-dense food, also providing a rich source of omega-3 fatty acids, vitamins, and minerals without the added carbohydrates of sushi rice.

Key Points

Protein Content: One standard slice of salmon sashimi typically contains between 6 and 8 grams of protein.
Nutrient Density: Sashimi is a concentrated source of high-quality protein, free from the carbohydrates found in sushi rice.
Source Variation: The exact protein and fat content can vary based on whether the salmon is wild or farmed and the thickness of the slice.
Omega-3 Source: Salmon sashimi is rich in beneficial omega-3 fatty acids, which are important for cardiovascular and brain health.
Safety First: Always consume sashimi from a reputable source that uses sushi-grade fish, which is treated to eliminate parasites.
Low-Carb Option: As a rice-free option, sashimi is an excellent choice for individuals following a low-carb or high-protein diet.
Vitamin Rich: Salmon is a good source of B vitamins, potassium, and selenium, all of which contribute to overall health.

Understanding the Protein in Salmon Sashimi

While the specific amount can vary, a standard 30-gram slice of salmon sashimi is often cited as containing around 6 to 8 grams of high-quality protein. This variation is due to several factors, including the exact cut of the fish, the thickness of the slice, and whether the salmon is farmed or wild. As a lean protein source, salmon sashimi offers a significant nutritional punch in a small, carb-free package.

Factors Influencing Protein Content

Not all salmon sashimi is created equal. The nutritional profile can differ based on the source and processing of the fish.

Farmed vs. Wild Salmon: Farmed salmon typically has a higher fat content than its wild counterpart, which can slightly alter the protein-to-fat ratio. However, the protein content per 100 grams remains comparable, with wild salmon containing around 25 grams and farmed salmon around 22 grams.
Slice Size and Thickness: A heavier, thicker slice will naturally contain more protein. The standard 30-gram measurement is a useful benchmark, but individual servings can be larger or smaller depending on the restaurant or preparation.
Fat Content: While both types are healthy, the higher omega-3 fatty acid content in fattier cuts can slightly reduce the protein percentage relative to the overall weight, though not in a way that significantly impacts its status as a high-protein food.

Raw vs. Cooked Salmon Protein

It is a common misconception that cooking fish drastically changes its protein content. In reality, cooking causes a loss of moisture, which concentrates the protein in the remaining mass. A raw salmon fillet and a cooked salmon fillet of the same initial weight will have different nutritional values per ounce, but the total amount of protein in the initial piece remains the same.

For example, if you weigh out 100 grams of raw salmon, it might contain 25 grams of protein. After cooking and losing moisture, the final cooked weight might be 75 grams, but it would still contain the same 25 grams of protein, making the cooked fish seem more protein-dense by weight.

Comparing Salmon Sashimi with Other Sushi Options

To put the protein content of salmon sashimi into perspective, it's helpful to compare it to other popular items on a sushi menu. Sashimi, by its nature, is one of the most protein-dense choices because it contains no rice.


Menu Item	Typical Serving	Protein (approx.)	Carbohydrates (approx.)
Salmon Sashimi	1 slice (30g)	6-8 grams	0 grams
Salmon Nigiri	1 piece	1-2 grams	~4 grams (from rice)
California Roll	1 piece (8-piece roll)	~1 gram	~5.5 grams (from rice)
Spicy Salmon Roll	1 piece (8-piece roll)	1-2 grams	~4 grams (from rice)

As the table clearly illustrates, opting for sashimi is the most effective way to maximize your protein intake while minimizing carbohydrates, making it a favorite for those following low-carb diets.

The Broader Health Benefits of Salmon Sashimi

Beyond protein, salmon sashimi is packed with other vital nutrients that contribute to overall health. It is particularly known for its high concentration of omega-3 fatty acids, which are crucial for brain function, reducing inflammation, and maintaining cardiovascular health.

Key Nutrients in Salmon Sashimi:

Omega-3 Fatty Acids: Reduces the risk of heart disease and stroke.
B Vitamins: Raw salmon is an excellent source of B vitamins, including B12, which are essential for converting food into energy and for DNA creation and repair.
Potassium: Contains more potassium than a banana by serving size, which helps control blood pressure.
Selenium: A trace mineral that supports thyroid health and may reduce the risk of certain cancers.

How to Safely Enjoy Raw Salmon

To ensure safety, it is essential to consume raw salmon that has been properly handled and stored. Sushi-grade fish is specially processed to eliminate parasites through freezing. Sourcing from a reputable sushi restaurant or fish market is the best way to ensure you are getting safe, high-quality fish.

Conclusion

For a small portion, a single slice of salmon sashimi provides a significant amount of protein, typically between 6 and 8 grams, making it an excellent choice for a healthy, protein-rich diet. Its value extends far beyond protein, offering a wealth of other beneficial nutrients, including heart-healthy omega-3s, essential vitamins, and key minerals. By understanding the factors that influence its nutritional content and practicing safe consumption, you can confidently enjoy this delicious and nutrient-dense food as part of a balanced diet. Whether you are aiming to increase your protein intake or simply enjoy fine Japanese cuisine, salmon sashimi is a choice that delivers on both flavor and health benefits.

Sourcing high-quality seafood for sashimi is crucial for both taste and safety.

Frequently Asked Questions

Yes, salmon sashimi is a complete protein, meaning it contains all nine essential amino acids that the human body cannot produce on its own.

The protein content per 100 grams is similar, but wild salmon is often leaner and thus contains a slightly higher percentage of protein by weight compared to fattier farmed salmon.

To ensure safety, purchase salmon that is explicitly labeled 'sushi-grade' from a reputable fishmonger or restaurant. This ensures it has been properly frozen to eliminate parasites, as recommended by food safety standards.

For an average meal, 6 to 8 slices of salmon sashimi is a common serving, which would provide roughly 36 to 64 grams of protein, depending on the slice thickness.

The protein itself is not significantly different, but raw fish protein is slightly more bioavailable. However, cooking concentrates the protein by removing moisture, so by weight, cooked fish appears to have more protein.

In addition to protein, salmon sashimi is rich in heart-healthy omega-3 fatty acids, B vitamins (especially B12), potassium, and selenium, which all contribute to its strong nutritional profile.

Salmon sashimi has significantly more protein per serving because it consists of pure fish. Nigiri includes a portion of rice, which adds carbohydrates and dilutes the overall protein density.