How much protein is in a piece of sushi?

December 15, 2025 •

4 min read

According to nutritional data, a single piece of nigiri sushi can contain as little as 1 gram of protein, while a whole roll can pack significantly more. The question of how much protein is in a piece of sushi has no single answer, as the total depends heavily on the specific ingredients, size, and style of the sushi being consumed.

Quick Summary

The protein content in sushi is highly variable, influenced by the type and amount of fish or other filling used, such as tuna, salmon, or vegetables. Factors like serving size and preparation style, such as sashimi versus maki rolls, also play a significant role.

Key Points

Sashimi offers the most protein: Thinly sliced raw fish like tuna or salmon is the most protein-dense option, as it contains no rice.
Protein varies by sushi type: The amount of protein differs significantly between nigiri (fish over rice), maki (rolls), and specialty rolls with extra fillings.
Fish choice impacts protein levels: Tuna generally provides more protein than salmon per gram, though both are excellent sources. Other fish, like octopus and white tuna, also offer high-quality protein.
Maki rolls are moderately protein-rich: A typical 8-piece roll, such as a California or salmon roll, provides a moderate amount of protein, varying with the fillings used.
Add protein with side dishes: Boost protein intake by adding miso soup or a side of edamame to your meal.
Beware of high-calorie additions: While still containing protein, rolls with tempura or cream cheese have higher fat and calorie counts, making them less lean.

The Protein Difference Between Sushi Styles

When evaluating the protein content of sushi, the preparation style is a critical factor. The composition of different types of sushi can lead to a huge variance in nutritional value, especially concerning protein.

Sashimi: The Protein Powerhouse: Sashimi, which is thinly sliced raw fish served without rice, offers the highest concentration of pure, lean protein. A six-piece serving of salmon sashimi can deliver around 25g of protein, while a similar portion of tuna sashimi provides roughly 28g. This makes it an excellent choice for those seeking maximum protein intake with minimal carbohydrates.
Nigiri: The Balanced Bite: Nigiri features a small ball of rice topped with a slice of fish or other seafood. While still a good source of protein, the addition of rice means it's not as protein-dense as sashimi. A single piece of tuna nigiri might contain around 6.6g of protein, with the total varying based on the fish.
Maki Rolls: The Moderately Balanced Option: Maki rolls, where ingredients are rolled with rice and seaweed, have a more moderate protein content. The number of pieces in a roll and the ingredients used will dictate the final count. For example, an eight-piece spicy tuna roll can have as much as 24g of protein, whereas a California roll of the same size might offer about 9-10g. Vegetarian rolls, using ingredients like cucumber and avocado, contain the least amount of protein.
Tempura and Cream Cheese Rolls: These specialty rolls often involve fried ingredients and fatty sauces, which can increase calorie and fat content while not necessarily boosting protein significantly. A shrimp tempura roll might contain around 20g of protein, but with a much higher calorie count than a simple fish-based roll.

Comparing Popular Sushi Fillings by Protein

Not all fish are created equal when it comes to protein. The choice of seafood or other filling dramatically impacts the final protein number. Here's a breakdown of common sushi ingredients and their average protein per 100 grams:

Octopus (Tako): 8.5g
White Tuna: 7.2g
Tuna (Maguro): 6.6g
Yellowtail (Hamachi): 6.5g
Salmon (Sake): 5.6g
Mackerel: 5.3g
Scallop: 5.0g
Squid: 4.4g
Egg (Tamago): 2.0g

Factors Influencing Protein in Sushi

Beyond the primary ingredients, several other factors can affect the total protein in a sushi dish:

Portion Size: The protein content can be misleading if you don't consider the portion size. A single piece of a standard roll will have much less protein than a full eight-piece serving. A smaller, more compact nigiri piece contains a fraction of the protein found in a larger, more elaborate maki roll.
Rice-to-Filling Ratio: Some sushi restaurants are more generous with their fish-to-rice ratio, increasing the protein. Conversely, a roll with a lot of rice and minimal filling will be high in carbs and lower in protein. Sashimi removes the rice entirely, maximizing protein density.
Added Fillings: Ingredients like avocado, cream cheese, or spicy mayonnaise will alter the macro-nutrient balance, often adding calories and fat while diluting the overall protein percentage.

A Comparative Look: Popular Sushi Options

This table provides an easy-to-read comparison of protein content for common sushi options. These are average values and can vary based on preparation and restaurant. All values are approximate.


Sushi Type	Average Protein (per 8 pieces)	Key Ingredients
Sashimi (6 pieces)	~25–28g	Sliced raw fish (tuna, salmon)
California Roll	~9–10g	Imitation crab, avocado, cucumber
Spicy Tuna Roll	~18–24g	Tuna, spicy mayonnaise
Salmon Roll	~15–20g	Salmon, rice
Rainbow Roll	~22–28g	Multiple fish types, avocado, crab
Shrimp Tempura Roll	~20g	Fried shrimp, avocado, sauce
Eel (Unagi) Roll	~14–18g	Broiled eel, cucumber, sauce

Tips for Maximizing Protein Intake from Sushi

For those looking to boost their protein intake, focus on these choices:

Prioritize Sashimi: Order sashimi or a sashimi platter to get the purest, most concentrated protein source. Options like tuna and salmon are excellent.
Choose Fish-Heavy Rolls: Select rolls with a higher fish content, such as a tuna or salmon roll, over vegetable-only rolls.
Add Protein Sides: Complement your meal with protein-rich side dishes. A bowl of miso soup or a side of edamame can add several grams of high-quality protein.
Limit Fried Items: While delicious, tempura rolls add extra fat and calories without a significant protein increase. Stick to non-fried options for a leaner meal.

Conclusion: Tailor Your Sushi for Protein

Understanding how much protein is in a piece of sushi is all about recognizing the variability of the dish. It's a spectrum, ranging from the pure protein of sashimi to the lower levels in a simple vegetable maki. By making conscious choices about the style of sushi and the ingredients within, you can easily tailor your meal to meet your specific nutritional goals, whether it's maximizing lean protein or simply enjoying a balanced treat. The key is in the selection, allowing you to control the nutritional balance of this diverse and flavorful cuisine.

Where can I find more information about sushi nutrition?

For additional details on sushi nutrition and how it fits into a balanced diet, you can consult resources like WebMD's article on the healthiness of sushi.

Frequently Asked Questions

Yes, sashimi is significantly higher in protein per serving because it consists of only fish and no rice, which is mostly carbohydrates.

An average 8-piece California roll contains about 9 to 10 grams of protein, primarily from the imitation crab meat.

Tuna is often slightly higher in protein than salmon per gram, though both are excellent sources. Certain types of fish like octopus and white tuna also provide high amounts of protein.

Yes, you can increase your protein intake by choosing more sashimi, ordering fish-heavy rolls like a spicy tuna roll, or adding side dishes like edamame or miso soup.

Using brown rice instead of white rice will not drastically change the overall protein content, but it will add more fiber and nutrients.

Vegetarian sushi rolls generally contain much less protein than fish-based options. For example, a vegetable roll might have only 6 grams of protein, compared to a fish roll's 15-25+ grams.

The protein amount can vary based on the restaurant's portion sizes, the quality and type of fish used, and the ratio of fish to other ingredients like rice.