Is Sashimi Healthy to Eat? Weighing the Benefits and Risks

December 22, 2025 •

4 min read

According to a study published on ResearchGate, sushi (and by extension, sashimi) consumption can pose a significant risk from mercury exposure, though a balanced diet is key. Beyond mercury, many people wonder: is sashimi healthy to eat, considering it's raw fish?. The answer involves weighing its impressive nutritional profile against potential food safety concerns.

Quick Summary

Assessing the healthiness of sashimi involves considering its high protein, low-calorie, and omega-3 content against potential risks from bacteria, parasites, and mercury. Enjoying this delicate dish depends on sourcing fresh, reputable, sashimi-grade fish, handling it safely, and practicing moderation. Benefits often outweigh risks for healthy individuals when proper precautions are taken.

Key Points

High-Quality Protein: Sashimi is an excellent source of pure, lean protein, crucial for muscle repair, growth, and promoting a feeling of fullness.
Rich in Omega-3 Fatty Acids: Oily fish like salmon and tuna in sashimi provide beneficial omega-3s (EPA and DHA), which support heart, brain, and eye health.
Lower in Calories and Carbs: As it contains no rice, sashimi is a low-calorie, low-carb alternative to sushi rolls, making it ideal for weight management and certain diets.
Food Safety Risks Exist: Eating raw fish carries a risk of parasitic and bacterial infections, though this can be minimized by choosing 'sashimi-grade' fish from trusted sources.
Mercury Content Varies: Some fish used for sashimi, particularly large predatory fish like tuna, can have higher mercury levels, necessitating moderate consumption.
Safe Sourcing is Essential: Always ensure your sashimi comes from a reputable restaurant or supplier that follows proper handling and freezing procedures to ensure safety.
Not for Everyone: Pregnant women, children, and individuals with weakened immune systems should avoid raw fish due to increased susceptibility to foodborne illness.

The Impressive Nutritional Benefits of Sashimi

Sashimi, which consists of thinly sliced raw fish or meat served without rice, offers a concentrated dose of high-quality nutrients. By forgoing the starchy rice and heavy sauces common in many sushi rolls, it becomes a powerhouse of lean protein and healthy fats.

Protein for Muscle and Satiety

Protein is the building block of our body and plays a critical role in muscle repair, growth, and overall cellular function. As a pure protein source, sashimi is exceptionally beneficial for those looking to increase their protein intake without consuming excess calories or carbohydrates. For example, a 6-piece serving of salmon sashimi can contain around 25 grams of protein, while tuna can offer close to 28 grams. The high protein content also helps promote satiety, which can assist with weight management by helping you feel full for longer.

Omega-3 Fatty Acids for Heart and Brain Health

Sashimi made from oily fish like salmon, tuna, and mackerel is an excellent source of omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These healthy fats are crucial for numerous bodily functions:

Heart Health: Omega-3s can lower triglycerides and reduce the risk of heart disease.
Brain Function: DHA is a vital component of brain tissue and is linked to improved cognitive function.
Anti-inflammatory Effects: The powerful anti-inflammatory properties of omega-3s can help combat chronic inflammation, a known contributor to many diseases.

A Low-Calorie, Low-Carb Choice

For those watching their caloric or carbohydrate intake, sashimi is one of the best options on a Japanese menu. Unlike maki rolls, which can contain a significant amount of vinegared rice and high-calorie sauces, sashimi is simply the fish itself. This makes it a great choice for low-carb or ketogenic diets. A one-ounce slice of tuna sashimi, for example, has approximately 31 calories, while salmon has around 59 calories.

The Potential Health Risks of Eating Sashimi

Despite its nutritional advantages, eating raw fish is not without risks. These concerns primarily revolve around food safety and environmental pollutants.

Parasitic and Bacterial Infections

Raw fish can harbor parasites, viruses, and bacteria that can cause foodborne illnesses. While cooking effectively kills these pathogens, eating fish raw increases the risk of infection. Parasites such as roundworms (Anisakis) and tapeworms can cause severe immune reactions or other digestive issues. Bacteria like Salmonella, Listeria, and Vibrio can also be present if fish is not handled, stored, or prepared correctly. For healthy individuals with robust immune systems, the risk is generally small when eating at reputable establishments.

Mercury and Environmental Contaminants

Fish can accumulate toxic heavy metals like mercury, particularly larger predatory species such as tuna. Regular consumption of high-mercury fish can lead to health issues over time, especially for sensitive groups.

Mercury Levels in Different Sashimi Fish


Fish Type	Mercury Level (General)	Recommendation	Risks
Tuna (especially Bluefin)	Higher	Limit consumption, especially for sensitive groups	High mercury levels can affect the nervous system
Salmon	Lower	Generally safe to consume more frequently	Low risk of high mercury concentration
Yellowtail (Hamachi)	Moderate	Consume in moderation	Can contain higher levels than smaller fish
Mackerel (Saba)	Moderate	Consume in moderation	Variable levels depending on sourcing
Eel (Unagi)	Variable	Sourcing is key; can contain mercury	Potential for varying contaminant levels

Minimizing Risks and Maximizing Benefits

To enjoy sashimi safely, consider the following precautions:

Source Your Fish Carefully: Always eat sashimi from a reputable sushi restaurant or buy fish that is explicitly labeled as “sushi-grade” or “sashimi-grade”. This ensures the fish has been properly handled and, crucially, flash-frozen to kill parasites.
Ask About Sourcing: Don't hesitate to ask your chef or fishmonger about the source and handling of their fish. High-quality establishments will be transparent about their suppliers and processes.
Choose Lower-Mercury Fish: For regular consumption, opt for lower-mercury fish like salmon, shrimp, and octopus. Enjoy higher-mercury species like tuna in moderation.
Avoid High-Risk Groups: Certain individuals should avoid or limit their consumption of raw fish entirely. This includes pregnant women, young children, the elderly, and anyone with a compromised immune system.
Be Mindful of Freshness: Sashimi should be eaten as soon as possible after preparation. Any fish that has a strong, pungent odor or discolored flesh should be avoided.

The Verdict: A Balance of Reward and Risk

For most healthy adults, consuming sashimi is a highly nutritious and delicious practice, provided it is sourced and handled properly. It offers a rich supply of lean protein, heart-healthy omega-3 fatty acids, and essential vitamins and minerals. However, the health benefits are contingent upon mitigating the inherent risks of eating raw seafood, including the potential for bacterial contamination, parasites, and mercury exposure.

By following smart eating practices, choosing your sources wisely, and moderating your intake of high-mercury fish, you can confidently include sashimi as part of a healthy and balanced diet. Its elegance and simplicity make it a standout choice for anyone seeking a nutritious meal that delivers on both flavor and health benefits.

Ultimately, the key is informed consumption. By understanding the sourcing, preparation, and specific nutritional profile of different types of fish, you can enjoy sashimi without unnecessary worry and reap its considerable health rewards.

Conclusion: Sashimi can be a healthy and delicious choice

For healthy individuals, the potential for high-quality protein and beneficial omega-3s makes sashimi a valuable dietary component. The risks, though real, are effectively minimized by sourcing from reputable providers who follow strict safety standards, such as flash-freezing to eliminate parasites. Eating sashimi should be approached with mindfulness, paying attention to the type of fish and the establishment's practices to ensure the benefits truly outweigh the potential downsides.

Frequently Asked Questions

The main difference is the rice. Sashimi consists of thinly sliced raw fish or meat served alone, without rice. Sushi, on the other hand, is a dish made with vinegared rice and can contain raw or cooked fish, vegetables, and other ingredients.

Yes, sashimi can be excellent for weight loss. It is a high-protein, low-calorie, and low-carb option, especially when compared to traditional sushi rolls with rice and sauces. The protein content also helps promote satiety, which can aid in controlling appetite.

Yes, risks include potential foodborne illnesses from bacteria (like Salmonella) and parasites, and exposure to environmental pollutants such as mercury. These risks can be minimized by eating at reputable establishments that serve properly handled, sashimi-grade fish.

'Sashimi-grade' indicates that the fish has been prepared and frozen to a specific temperature for a certain duration to kill any potential parasites, making it safe for raw consumption. You should always buy or eat fish labeled as such if you plan to eat it raw.

Oily fish like salmon are particularly beneficial due to their high omega-3 content. Other good, lower-mercury options include shrimp and octopus. It is advisable to consume high-mercury fish like tuna in moderation.

Certain groups are more vulnerable to foodborne illness and should avoid or limit raw fish. This includes pregnant women, young children, the elderly, and anyone with a compromised immune system.

To minimize mercury risk, you can limit your intake of large, predatory fish like bluefin tuna. Instead, opt for lower-mercury fish such as salmon, shrimp, and smaller species.