Is raw fish high in calories? Unpacking the Nutrition of Sushi and Sashimi

December 3, 2025 •

3 min read

Sashimi, which consists of pure, thinly sliced raw fish, is one of the lowest-calorie options available at a sushi restaurant, with an average of just 25–40 calories per ounce. So, is raw fish high in calories? The simple answer is no, but the context is key, as the total calorie count changes dramatically with preparation and accompanying ingredients.

Quick Summary

Raw fish itself is naturally low in calories and rich in protein and healthy omega-3 fatty acids. The calorie content of dishes featuring raw fish depends heavily on the ingredients used, such as rice, sauces, and fried toppings in various sushi types.

Key Points

Sashimi is Low in Calories: Pure, raw fish (sashimi) contains only 25–40 calories per ounce, making it a very low-calorie protein source.
Sushi Calorie Bombs: The high calorie counts often associated with sushi come from high-carb seasoned rice, sugary sauces, and fried ingredients like tempura.
Cooking Has Minor Impact: The raw fish itself does not significantly differ in calories from cooked fish. Added cooking oils and sauces are the main caloric contributors in cooked fish dishes.
Choose Leaner Fish: Lean fish like tuna and cod have fewer calories than fattier varieties like salmon, though salmon offers higher levels of beneficial omega-3s.
Customize Your Order: To reduce calories, opt for sashimi, choose nigiri over rolls, and ask for less rice and sauces on the side.
Nutrient Retention: Eating raw fish preserves more omega-3 fatty acids and water-soluble vitamins compared to cooked fish.

Understanding the Calories in Raw Fish vs. Prepared Dishes

When people ask, "Is raw fish high in calories?" they are often thinking about a wide array of dishes, from simple sashimi to complex, Americanized sushi rolls. The core fact is that the fish itself is a lean, nutrient-dense protein source. For instance, a 3.5-ounce (100g) serving of Atlantic cod contains only 82 calories, while yellowfin tuna offers 109 calories. The issue is not the fish, but what's added to it.

The Calorie Profile of Sashimi: Pure Raw Fish

Sashimi is the most direct way to consume raw fish and serves as the best example of its true caloric value. As reported by Aoki Sushi Noodle Bar, a single ounce of raw fish can contain as little as 25 to 40 calories. This is because sashimi is simply the fish, sliced thin, with no additional ingredients. The calories in sashimi primarily come from two macronutrients: protein and healthy fats, especially omega-3 fatty acids found in oilier fish like salmon. This makes it an excellent, low-calorie choice for those focused on weight management and nutrient intake.

Where Calories Hide in Sushi and Other Preparations

The real calorie culprits in many raw fish meals are the additions. These can quickly transform a healthy protein into a calorie-heavy dish. The primary contributors include:

Sushi Rice: Chefs season sushi rice with sugar and vinegar, and a single cup can contain 200–300 calories. Since many rolls use a significant amount of rice, this forms the caloric base of the meal.
Sauces: Creamy, mayo-based sauces and sweet eel sauce are notorious for adding calories. A tablespoon of spicy mayo can add 90 calories, drastically increasing the count of a spicy tuna roll.
Tempura and Fried Ingredients: Any ingredient that is battered and deep-fried, such as shrimp tempura or fried soft-shell crab, dramatically increases the fat and calorie content. A shrimp tempura roll can contain over 400 calories.
Cream Cheese and Rich Fillings: Popular American-style rolls, such as the Philadelphia roll, use cream cheese, adding extra fat and calories.

Raw vs. Cooked Fish: A Minor Calorie Difference

Interestingly, the cooking process itself does not add a significant number of calories to fish. For example, a raw ounce of salmon is around 58 calories, while a cooked ounce is about 60 calories. The real difference comes from the cooking method and added ingredients. Cooking fish in oil or butter will increase the calorie density substantially, whereas baking, steaming, or grilling with minimal additions keeps the count low.

Comparison Table: Calories in Different Raw Fish Preparations


Dish	Main Ingredients	Key Calorie Sources	Approx. Calories per Portion	Healthy Choice?
Sashimi	Raw fish slices (e.g., tuna, salmon)	Fish (protein, fat)	100-150 for 3-4 pieces	Yes (pure protein, low-cal)
Nigiri	Raw fish slice on seasoned rice	Rice, fish	40-65 per piece	Moderate (controlled rice portion)
Simple Maki Roll	Raw fish, veggies, rice, nori	Rice	200-250 per 6-piece roll	Moderate (less rice than specialty rolls)
Specialty Roll	Fish, cream cheese, tempura, sauces	Fried items, sauces, rice	400-600+ per 6-8 piece roll	No (high in fat, added sauces)
Vegetable Roll	Veggies, rice, nori	Rice	140-180 per 6-piece roll	Yes (if no tempura/sauces)

Nutritional Benefits of Raw Fish

Beyond its low calorie count, raw fish offers notable health benefits due to its high concentration of nutrients. These are retained more effectively in raw form, as cooking can sometimes reduce the content of water-soluble vitamins and delicate omega-3s. Raw fish is a powerhouse of lean protein, essential for muscle repair, and a great source of omega-3 fatty acids, which are crucial for heart health, brain function, and reducing inflammation.

For those seeking a nutritious and low-calorie meal, choosing sashimi or simple nigiri with lean fish is a great option. For more information on seafood nutrition, consult authoritative sources like the FDA. FDA Nutrition Information.

Conclusion: Making Informed Choices

To conclude, raw fish is not inherently high in calories; it is a lean, protein-rich food that can be a healthy part of any diet. The caloric load comes from how it's prepared and what it's served with. Sashimi and simple raw fish are your best bets for a low-calorie meal, while specialty sushi rolls loaded with rice, creamy sauces, and fried ingredients should be consumed in moderation if weight or calorie intake is a concern. Making informed choices about your meal's composition allows you to enjoy the fresh flavors and health benefits of raw fish without the hidden caloric surprises.

Frequently Asked Questions

No, sashimi is generally very low in calories because it consists of only thinly sliced raw fish without high-calorie ingredients like rice or sauces. A standard serving (3-4 pieces) is often between 100-150 calories.

The calorie count in sushi rolls varies dramatically based on ingredients. Specialty rolls with tempura (fried batter), cream cheese, and heavy sauces like spicy mayo or eel sauce are significantly higher in calories than simple rolls with just fish and vegetables.

Raw fish, especially lean varieties, can be beneficial for weight loss. It is a high-protein, low-calorie food that promotes satiety. However, for weight loss, it's crucial to choose lean fish and avoid high-calorie additions.

Raw salmon typically has more calories than raw tuna due to its higher fat content, which is rich in heart-healthy omega-3 fatty acids. For example, a 3-ounce serving of raw salmon has about 175 calories, while raw yellowfin tuna has about 109 calories per 3.5 ounces.

The lowest calorie way to eat raw fish is to have it as sashimi. By removing the rice, sauces, and other potential additions, you are only consuming the raw protein and natural fats of the fish.

Yes, there are minor nutritional differences. The calorie count is very similar, but some studies suggest that delicate nutrients like omega-3 fatty acids and certain water-soluble vitamins may be better preserved when the fish is consumed raw.

Most raw fish varieties are low in calories, but the exact amount varies based on the fish's fat content. Leaner white fish like cod and halibut are lower in calories than fattier fish like salmon and mackerel.