Which sushi has the most protein? A guide to high-protein choices

December 1, 2025 •

4 min read

According to nutritional experts, sashimi is generally the highest protein sushi option because it consists of thinly sliced raw fish without any rice, which contains carbohydrates. Different types of sushi contain varying levels of protein, with factors like the type of fish and other fillings playing a significant role.

Quick Summary

This article details the sushi types with the highest protein content, from the rice-free powerhouse sashimi to various fish and seafood rolls, and offers tips for ordering high-protein sushi. It covers the nutritional breakdown of popular options, helping you make informed choices based on your health goals.

Key Points

Sashimi is the highest protein sushi choice: It's pure, sliced raw fish, like tuna or salmon, served without rice, providing the most concentrated protein.
Tuna sashimi offers exceptional protein: With up to 28g per six pieces, tuna is a lean and highly protein-dense option.
Rainbow Rolls provide high-protein variety: Combining multiple types of fish, a Rainbow Roll can deliver up to 30g of protein per serving.
Add edamame for a protein boost: A side of edamame adds significant plant-based protein to your meal and is a great option for balancing your protein sources.
Choose nigiri for balanced protein and carbs: Nigiri, with its small rice ball and slice of fish, offers a good mix of protein and carbs.
Avoid fried and heavy sauces for leaner protein: Opt for simpler rolls without tempura or excessive spicy mayo to reduce extra calories and fats.

Sashimi: The Undisputed Protein Champion

Sashimi stands out as the highest protein choice on any sushi menu, primarily because it is simply high-quality raw fish served without rice or other fillers. A typical six-piece serving of sashimi, depending on the fish, can provide a substantial amount of protein with minimal carbohydrates and fats, making it an ideal option for those focusing on pure protein intake. The best choices for protein-dense sashimi include:

Tuna (Maguro): Often cited as one of the leanest and highest-protein options, a six-piece serving can provide around 28 grams of protein.
Salmon (Sake): Another powerhouse, salmon offers roughly 25 grams of protein per six pieces and is also rich in heart-healthy omega-3 fatty acids.
Yellowtail (Hamachi): Yellowtail is a delicious choice that also offers a strong protein punch and beneficial fats.

High-Protein Sushi Rolls (Maki)

While traditional maki rolls contain rice, which adds carbohydrates, several types still deliver a significant amount of protein due to their fish and seafood fillings. For maximum protein, opt for rolls that are not deep-fried or covered in heavy, mayonnaise-based sauces.

Types of High-Protein Maki:

Spicy Tuna Roll: A flavorful option with around 17-24 grams of protein per roll, depending on the portion size. The spicy sauce can contain extra calories, so some people ask for light mayo or a different spicy topping to keep it leaner.
Rainbow Roll: This visually appealing roll combines several types of fish, such as tuna, salmon, and other whitefish, wrapped around a California roll base. This variety of fish can boost the protein content to a respectable 22-30 grams per roll.
Eel (Unagi) Roll: While typically served with a sweet sauce, eel is a good source of protein and iron. An unagi roll can have around 14-23 grams of protein.
Shrimp Tempura Roll: Despite being fried, a shrimp tempura roll can still offer a decent amount of protein, with estimates ranging from 20 to 21 grams per roll. For a healthier version, ask if grilled or steamed shrimp is available.

Nigiri: The Balanced Protein Bite

Nigiri offers a great balance of protein and carbohydrates, featuring a slice of raw fish or seafood over a small, hand-pressed mound of sushi rice. This is an excellent compromise for those who want a high-protein option but also enjoy the traditional rice component.

High-Protein Nigiri Choices:

Salmon (Sake) Nigiri: A classic choice, salmon nigiri provides high-quality protein and omega-3s, and is a filling and nutritious option.
Scallop (Hotate) Nigiri: Scallops are another lean, protein-rich seafood choice for nigiri, with a delicate and sweet flavor.
Octopus (Tako) Nigiri: Cooked octopus is a lesser-known but equally high-protein option, providing a chewy texture and distinct taste.

Optimizing Your Sushi Order for Protein

To maximize your protein intake at a sushi restaurant, consider a strategic ordering approach. A balanced meal can include a variety of items to ensure you get all the necessary nutrients.

Example High-Protein Sushi Meal:

Start with Sashimi: Order a plate of tuna or salmon sashimi to get a concentrated dose of protein right away.
Add a Side: Choose a side of edamame or miso soup. Edamame offers plant-based protein, with a cup containing over 18 grams, while miso soup adds a few extra grams in a flavorful broth.
Include a Roll: Order a high-protein roll like a Rainbow Roll or Spicy Tuna Roll to add variety and texture to your meal.
Consider Extra Nigiri: If you are still hungry, a few pieces of salmon or scallop nigiri can round out your meal with more lean protein.

Comparison of Protein Content in Different Sushi Types


Sushi Type	Average Protein (per serving)	Key Ingredients	Best For...
Sashimi	20-30g (6 pieces)	Sliced raw fish (tuna, salmon, yellowtail)	Maximum protein, low carbs
Rainbow Roll	22-30g (8 pieces)	Multiple fish types, avocado, crab stick, cucumber	Variety and high overall protein
Spicy Tuna Roll	17-24g (8 pieces)	Tuna, spicy mayo, rice	Flavor with a good protein boost
Eel (Unagi) Roll	14-23g (8 pieces)	Cooked eel, sweet sauce, rice	Iron and protein boost
Shrimp Tempura Roll	20-21g (8 pieces)	Fried shrimp, rice	Protein with a crispy texture (note: fried)
Nigiri (Tuna)	1.1g (per piece)	Slice of tuna, small rice ball	Balanced protein and carbs

Conclusion: Making the Best High-Protein Sushi Choice

When it comes to answering which sushi has the most protein, the clear winner is sashimi. Because it is pure, sliced raw fish, it contains a higher concentration of protein per gram than any rice-based sushi. However, if you prefer rolls or nigiri, you can still find excellent high-protein options by focusing on fillings like tuna, salmon, yellowtail, and crab. For a truly protein-packed meal, combine sashimi with a high-protein maki roll and a side of edamame. Being mindful of fried ingredients and heavy sauces will also help you maximize the health benefits of your sushi, ensuring a delicious and nutrient-rich dining experience.

Visit Healthline for more detailed nutritional information on different sushi types.

Frequently Asked Questions

Yes, sushi can be a very good source of protein, especially varieties that contain fish or seafood. Sashimi and fish-heavy rolls offer the highest amounts, while vegetarian options with tofu or edamame also provide protein.

In general, leaner fish like tuna have the most protein per serving. For example, six pieces of tuna sashimi can provide approximately 28 grams of protein. Other excellent choices include salmon and yellowtail.

Sashimi is almost always higher in protein per ounce than a sushi roll because it consists only of sliced fish and contains no rice, which is primarily carbohydrates.

Vegetarian sushi rolls typically have less protein than fish-based rolls, but their protein content can be increased by adding fillings like tofu or edamame. A vegetarian roll with vegetables might only contain around 6 grams of protein, but adding a side of edamame can significantly boost the total.

To increase the protein in your sushi meal, order sashimi, choose rolls with multiple types of fish (like a Rainbow Roll), and add protein-rich side dishes like edamame or miso soup.

Shrimp tempura rolls contain a decent amount of protein from the shrimp, often around 20-21 grams per roll. However, the frying process adds extra calories and fat, making it a less lean option than sashimi or simple maki rolls.

For athletes, sashimi featuring lean fish like tuna and salmon is an excellent choice for a pure protein source. Combining this with a Rainbow Roll for variety and a side of edamame creates a well-rounded, protein-packed meal for muscle recovery.