What is the healthiest sashimi to eat?

October 23, 2025 •

4 min read

Sashimi, a revered Japanese delicacy of thinly sliced raw fish, is often praised for its health benefits, yet certain varieties outshine others nutritionally. With so many options available, from buttery salmon to lean tuna, understanding what is the healthiest sashimi to eat can help you make a more informed and flavorful choice.

Quick Summary

This article explores the nutritional differences between various fish used for sashimi, highlighting options rich in omega-3s, lean protein, and key vitamins while discussing mercury levels and freshness for a safe, healthy, and delicious experience.

Key Points

Fatty Fish for Omega-3s: Salmon, yellowtail, and mackerel offer the highest concentration of heart-healthy omega-3 fatty acids.
Lean Fish for Protein: Lean tuna (akami) and scallops are excellent sources of high-quality protein with fewer calories.
Minimize Mercury: Choose smaller, sustainably sourced fish like Alaskan wild-caught salmon and scallops to limit mercury exposure.
Prioritize Safety: Only consume sashimi from reputable suppliers or restaurants that follow strict freezing protocols to kill parasites.
Balance Your Plate: Opting for a variety of lean and fatty fish provides a broad spectrum of nutrients, including protein, omega-3s, and essential vitamins.
Sustainability Matters: Selecting fish from sustainable fisheries protects ocean ecosystems and can reduce your exposure to pollutants.
Avoid Raw Fish When Vulnerable: Pregnant women, young children, older adults, and those with compromised immune systems should avoid raw fish.
Consider Mackerel: For a potent anti-inflammatory boost, mackerel is a strong and flavorful choice.
Check Your Tuna: Be aware of higher mercury levels in large tuna varieties like bluefin; canned light tuna is a safer alternative.

Lean vs. Fatty Fish: Understanding the Nutritional Spectrum

Sashimi varieties are typically categorized as either lean or fatty, with each offering a distinct nutritional profile. Fatty fish are particularly celebrated for their high levels of omega-3 fatty acids, which are crucial for heart and brain health. Lean fish, conversely, are rich in protein and lower in calories and fat, making them ideal for weight management or lower-fat diets.

Benefits of Fatty Fish

High in Omega-3s: Oily fish like salmon and mackerel are exceptional sources of DHA and EPA, which have been shown to reduce blood pressure, decrease inflammation, and support cognitive function.
Rich Flavor Profile: The higher fat content in varieties like salmon belly (toro) gives them a rich, buttery flavor and melt-in-your-mouth texture that many sashimi lovers prize.

Benefits of Lean Fish

High Protein, Low Calorie: Leaner options such as tuna (akami) and snapper offer a fantastic protein boost without the higher calorie count, supporting muscle maintenance and satiety.
Mild Flavor: Their subtle, clean taste makes them an excellent choice for those who prefer a less rich flavor or are new to sashimi.

Top Sashimi Choices for Health-Conscious Eaters

Making a healthy sashimi choice involves balancing nutritional content with other factors like mercury levels and sustainability. While salmon often comes to mind, other varieties offer compelling health advantages.

Salmon (Sake)

Salmon is arguably one of the healthiest and most popular choices for sashimi, thanks to its high omega-3 content. A single serving can provide a substantial portion of your daily omega-3 needs, benefiting heart, brain, and eye health. Wild-caught Alaskan salmon is often cited as a particularly healthy and sustainable option.

Yellowtail (Hamachi)

Yellowtail is another fatty fish rich in omega-3s, along with an array of vitamins and minerals like iron and potassium. Its delicate, sweet flavor and oily texture make it a gourmet favorite, but be mindful of its sourcing, as some yellowtail ranches are less sustainable.

Tuna (Maguro)

For those seeking a leaner, high-protein option, the red loin cut of tuna (akami) is an excellent choice. While lower in fat and omega-3s than salmon or yellowtail, it provides a powerful protein punch. However, larger tuna species like bluefin and bigeye can have higher mercury levels, so opting for smaller, canned light tuna or yellowfin is often a safer and more sustainable bet.

Mackerel (Saba)

Often served marinated or lightly cured, mackerel is an oily fish packed with omega-3s. It has a stronger flavor profile than most sashimi, and its high EPA content is particularly beneficial for reducing inflammation.

Scallop (Hotate)

For a lean, low-mercury, and sustainable choice, scallops are an excellent option. They are low in calories and fat while providing a good source of protein. Farmed scallops, such as Hokkaido sea scallops, are highly sustainable.

Comparison of Popular Sashimi Choices (per 100g)


Fish Type (Sashimi)	Omega-3 Fatty Acids (g)	Protein (g)	Mercury Level	Sustainability	Best For
Salmon (Sake)	High (~2.6g)	High (~19.9g)	Low	Good (especially wild-caught Alaskan)	Heart and brain health
Yellowtail (Hamachi)	High	High	Moderate	Varies by source, some ranches less sustainable	Omega-3 richness
Tuna (Akami)	Moderate (~0.3g)	Very High (~24g)	Moderate to High (depending on type)	Varies, can be low-mercury with canned light tuna	Lean protein
Mackerel (Saba)	High	High	Low	Good	Inflammation reduction
Scallop (Hotate)	Low to Moderate	High (~5.3g per oz)	Low	Very Good (especially farmed)	Low mercury, sustainability

Safety Considerations: How to Enjoy Sashimi Safely

While healthy, raw fish carries a risk of bacteria and parasites, which can be minimized by following safety guidelines. All sashimi-grade fish must be properly handled and previously frozen to kill any potential parasites. Always source your sashimi from reputable suppliers or restaurants that adhere to strict food safety standards. Individuals with weakened immune systems, pregnant women, and young children should generally avoid raw fish. By being mindful of these precautions, you can fully enjoy sashimi's nutritional benefits.

The Sustainable Choice: Why it Matters for Health

Choosing sustainable seafood is not only beneficial for the environment but also for your health. Overfished species, particularly large predatory fish like bluefin tuna, often accumulate higher levels of mercury and other pollutants. Opting for sustainably sourced, lower-mercury alternatives like Alaskan salmon, farmed scallops, or mackerel reduces your exposure to these toxins. Supporting sustainable practices ensures you are eating healthier fish from well-managed fisheries, contributing to a healthier ocean and a healthier you.

Conclusion: Making the Healthiest Sashimi Choice

Determining what is the healthiest sashimi to eat depends on your personal health goals, but for a powerful dose of heart-healthy omega-3s, salmon and mackerel are top contenders. If lean protein is your priority, lean tuna (akami) offers a fantastic low-calorie option. For the lowest mercury and a highly sustainable choice, scallops are a superb selection. The key to a healthy sashimi experience is to prioritize fresh, properly handled fish from a reputable source, keeping sustainability and mercury levels in mind. By choosing wisely, you can indulge in this delicious cuisine while reaping significant health rewards. For more information on safe raw fish consumption, consider consulting resources like the Cleveland Clinic.

Frequently Asked Questions

Salmon and mackerel are among the top choices for omega-3 fatty acids. Salmon, in particular, is packed with DHA and EPA, which are highly beneficial for heart and brain health.

It depends on your goal. Salmon is richer in omega-3s, which support heart and brain health. Lean tuna, such as akami, is lower in fat and higher in protein, making it better for low-calorie or high-protein diets.

Yes, all fish contain some level of mercury, but the amount varies by species. Large predatory fish like bluefin tuna have higher levels, while smaller fish like salmon and scallops have significantly lower mercury content.

To ensure safety, purchase sashimi only from reputable restaurants or fishmongers that follow strict FDA guidelines. These guidelines require fish to be frozen at specific temperatures to kill any parasites before serving.

No, it is generally not recommended for pregnant women to eat raw fish due to the risks of bacterial infections, parasites, and mercury exposure, which can harm the developing fetus.

Wild-caught Alaskan salmon, farmed scallops (like Hokkaido sea scallops), and mackerel are often considered highly sustainable choices. They are sourced from well-managed fisheries or farms that prioritize ecosystem health.

Cooking can reduce some nutrients, particularly the healthy omega-3 fatty acids, compared to eating fish raw. However, cooking fish properly also eliminates the risks of bacteria and parasites.