What is the Lowest Calorie Sashimi? Your Guide to Healthy Eating

October 12, 2025 •

5 min read

Fact: A single piece of shrimp sashimi can have as few as 15 calories. If you're wondering what is the lowest calorie sashimi to help manage your diet, the answer lies in understanding the difference between various types of fish and shellfish, with leaner options often being the best choice.

Quick Summary

Shellfish like shrimp, octopus, and squid are among the lowest-calorie options for sashimi. Lean white fish and specific cuts of tuna also offer a significantly lower calorie count than fattier cuts of fish or specialty rolls, making them a protein-rich choice for a nutritional diet.

Key Points

Lowest Calorie Options: Shellfish such as shrimp, octopus, squid, and scallop offer the absolute lowest calorie count per gram for sashimi.
Lean Fish Is Key: Lean cuts of tuna (akami) and whitefish are excellent low-calorie choices, containing less fat and more protein than fattier cuts.
Fatty Fish has More Calories: Sashimi made from fatty fish like salmon or yellowtail has a higher calorie count due to its higher omega-3 fatty acid content.
Avoid Calorie Traps: Stick to sashimi and avoid deep-fried rolls or those with creamy, mayo-based sauces to keep your calorie intake low.
Balance Your Meal: Supplement your sashimi with low-calorie, nutrient-rich sides like miso soup, edamame, and seaweed salad.
Check the Cut of Tuna: When ordering tuna sashimi, opt for the leaner akami cut rather than the fattier toro cut to minimize calorie intake.
Condiments Matter: Using low-sodium soy sauce and skipping sugary or creamy sauces will help you maintain a low-calorie profile for your sashimi meal.

Demystifying Sashimi Calories

Sashimi is a Japanese delicacy of thinly sliced, fresh raw fish or meat served without rice, distinguishing it from sushi. Its minimalist preparation makes it a low-calorie, high-protein food. However, not all sashimi is created equal. The calorie content varies significantly depending on the type of fish or shellfish, primarily due to fat content. For those on a diet, choosing leaner, lower-fat seafood is key to keeping calories in check.

The Top Contenders for Lowest Calorie Sashimi

When comparing various types of sashimi by calorie count, shellfish consistently comes out on top. Based on calorie counts per gram or per ounce, the following are the lowest-calorie sashimi options available:

Shrimp (Ebi or Amaebi): Raw shrimp is one of the absolute lowest-calorie sashimi choices. With a 3-ounce serving having around 60 calories, it's a lean protein powerhouse.
Octopus (Tako): Similarly, octopus is a very low-calorie and lean option. A 1-ounce serving has approximately 23 calories, making it an excellent choice for a light meal.
Squid (Ika): Squid is another great low-calorie choice, with a 4-ounce serving containing around 104 calories. It's a fantastic source of protein with very little fat.
Scallop (Hotate): Scallops are tender and sweet and also rank low in calories. A small serving of raw scallop contains under 30 calories.
White Fish (Tai or Hirame): Lean white fish, such as sea bass (tai) or flounder (hirame), is known for its mild flavor and low-fat content. This makes it one of the most reliable and healthy sashimi choices.

Lean Fish vs. Fatty Fish

Beyond shellfish, the type of fish itself is a major factor in determining calorie count. The distinction between lean and fatty fish is crucial for those watching their diet. Lean fish offers high protein with minimal fat, while fatty fish, though also healthy, contains more calories per serving due to a higher concentration of omega-3 fatty acids.

Leaner Options:

Tuna (Maguro - Akami): The leanest cut of tuna, known as akami, is a fantastic source of protein with relatively few calories. It is significantly lower in fat and calories than its fattier counterparts.
Yellowtail (Hamachi): Leaner cuts of yellowtail offer a good balance of flavor and lower calories compared to the fattier belly cuts.

Fattier Options (Higher Calories):

Tuna (Maguro - Toro): The fatty belly of the tuna, or toro, is prized for its rich, buttery texture but is much higher in calories and fat than akami.
Salmon (Sake): Salmon is well-known for being rich in heart-healthy omega-3s, but this also means it has a higher calorie count than leaner fish. The belly portion, in particular, is the fattiest.
Mackerel (Saba): Mackerel is another oily fish with a higher fat and calorie content than leaner options.

Sashimi Calorie Comparison Table

To provide a clear perspective, here is a comparison of the approximate calorie content of various sashimi options, per 100 grams, a standard unit for nutritional comparison:


Sashimi Type	Approximate Calories (per 100g)	Notes
Shrimp (Amaebi)	~71 kcal	Very low-fat, high in protein.
Octopus (Tako)	~81-92 kcal	Lean and flavorful.
Squid (Ika)	~88-104 kcal	High protein, minimal fat.
Scallop (Hotate)	~93-120 kcal	Tender and low in fat.
Lean Tuna (Akami)	~108 kcal	The leanest cut of tuna, high protein.
Salmon (Sake)	~146 kcal	Higher in healthy omega-3 fats, more calories.
Yellowtail (Hamachi)	~146 kcal	Contains healthy fats, higher calorie count.
Mackerel (Saba)	~167 kcal	Oily fish with higher fat and calories.

Smart Ways to Enjoy Sashimi on a Diet

Enjoying sashimi while maintaining a healthy diet involves more than just picking the right fish. Here are some extra tips:

Choose the right sides: Complement your sashimi with low-calorie side dishes like miso soup or seaweed salad, which can help fill you up without adding many calories.
Be mindful of sauces: While traditional soy sauce adds minimal calories, be cautious with high-sodium varieties and sugary sauces like eel sauce or spicy mayo, which can significantly increase your meal's calorie count.
Load up on veggies: Ask for a garnish of daikon radish, cucumber, or other vegetables to add fiber and volume to your meal.
Portion control: Even the lowest-calorie options can add up. Be mindful of your portion sizes to stay within your dietary goals.

Conclusion

For those seeking the lowest-calorie sashimi, shellfish options like shrimp, octopus, squid, and scallop are the clear winners. Leaner cuts of fish, such as akami tuna and certain white fish, are also excellent, low-calorie choices that provide a substantial amount of protein without excess fat. By understanding the nutritional differences and being mindful of accompaniments, you can make informed decisions to enjoy sashimi as a delicious and healthy part of your nutritional diet. Choosing wisely at a sushi restaurant means focusing on the fresh, lean seafood and avoiding heavy, sauce-laden extras.

Disclaimer: Nutritional values can vary based on preparation and portion size. It's best to consult a dietitian for personalized nutrition advice.

Understanding the Calorie Profile of Sashimi

How Sashimi Differs from Sushi

Sashimi is simply sliced raw fish, while sushi includes rice, which adds significant carbohydrates and calories to the meal.

The Role of Fat in Calorie Content

The primary reason for calorie differences between sashimi types is their fat content; fattier fish like salmon and toro have more calories than lean shellfish.

Impact of Preparation on Calories

While sashimi is typically very low in calories, sauces and glazes can significantly increase the calorie count, so it's best to opt for a simple dip in soy sauce.

The Healthiest Choice for a Balanced Diet

The healthiest sashimi choices balance low calories with essential nutrients, like lean tuna for protein or salmon for omega-3s.

The Importance of Lean vs. Fatty Fish

Knowing which fish is lean (akami tuna) versus fatty (toro tuna or salmon belly) is key to making low-calorie choices for your meal.

Making Smart Choices at a Japanese Restaurant

Best Sides for a Low-Calorie Meal

Pairing sashimi with miso soup or a seaweed salad is an excellent way to add nutrients and fiber without excessive calories.

The Value of Protein in Sashimi

As a pure protein source, sashimi helps with satiety and muscle repair, making it an excellent choice for a nutritious diet.

Weight Management and Sashimi

Incorporating Sashimi into a Weight-Loss Plan

Sashimi is an excellent component of a weight-loss diet due to its low calorie and high protein content, which promotes satiety.

Avoiding Calorie Traps

To prevent calorie spikes, avoid tempura rolls, cream cheese, and mayonnaise-based sauces, and stick to simple sashimi and sides.

The Role of Condiments

Choosing reduced-sodium soy sauce and limiting sugary sauces can make a big difference in the overall healthiness of your sashimi meal.

Frequently Asked Questions

No, while sashimi is generally low-calorie compared to many other foods, the calorie count varies significantly. It depends primarily on the fat content of the specific fish or shellfish. Fatty fish like salmon and certain cuts of tuna will have more calories than leaner seafood like shrimp or squid.

Lean tuna (akami cut) is lower in calories than salmon sashimi. However, fatty cuts of tuna (toro) are higher in calories and fat than salmon. If you're watching calories, opt for the leanest cut of tuna.

Sashimi is almost always lower in calories than sushi rolls. Because sashimi is simply raw fish without rice, it is a pure protein option with no carbs. Sushi rolls contain a significant amount of rice, and specialty rolls often include high-fat ingredients like cream cheese or tempura, greatly increasing their calorie count.

Some of the lowest-calorie shellfish options for sashimi include shrimp (amaebi), octopus (tako), squid (ika), and scallop (hotate). These options provide lean protein with very minimal fat.

Yes, several side dishes are excellent for a low-calorie sashimi meal. Good choices include miso soup, edamame, and seaweed salad. These add nutrients and fiber while helping you feel full.

Yes, sashimi can be an excellent part of a weight-loss diet. It's high in protein, which promotes satiety, and low in calories when you choose leaner types. However, portion control and mindful consumption of sauces are still important.

To keep your meal low in calories, you should be cautious with sugary or creamy sauces like eel sauce or spicy mayonnaise. Opt for reduced-sodium soy sauce and a little wasabi instead to add flavor without excess calories.