How Much Protein is in Salmon Sashimi? A Detailed Look

Salmon sashimi is a popular Japanese dish consisting of fresh, raw salmon that is sliced into thin pieces and served without rice With its beautiful pink color, velvety texture, and rich flavor, it’s easy to see why salmon sashimi is such a staple in Japanese cuisine. But besides being delicious, salmon sashimi is also packed with protein and other important nutrients So just how much protein does this tasty dish contain? Let’s take a detailed look.

An Overview of Salmon Sashimi

Sashimi refers to any type of raw seafood that is sliced into thin pieces and served on its own, without rice. Salmon is one of the most common and popular types of fish used for sashimi. It is highly valued for its bright orange-pink color, silky texture, and rich, fatty taste that becomes even more pronounced when enjoyed raw.

The salmon used for sashimi is extremely fresh – it is sliced and served immediately to maximize flavor and texture. Traditionally, the fish is sliced across the muscle fibers into thin, rectangular cuts This results in broad surface area for the fish to interact with the palate and allows its taste to shine through

Salmon sashimi is often enjoyed as the first course of a formal Japanese meal. It is also commonly served at sushi restaurants alongside rolls and nigiri. The dish both stands alone and pairs beautifully with soy sauce, wasabi, and pickled ginger.

Nutritional Profile of Salmon Sashimi

Now that we know what salmon sashimi entails, let’s examine its nutritional makeup. Salmon is considered one of the most nutritious fish available. According to Nutritionix, a 3.5 oz (100 gram) serving of salmon sashimi contains:

• 146 calories
• 6.13g protein
• 10.3g total fat
• 120mg potassium
• 10mg calcium
• 0.16mg iron

This nutrition profile makes salmon sashimi a great choice for those looking to improve their health. Let’s delve into the most impressive nutrients.

Protein in Salmon Sashimi

Protein is vital for building lean muscle, supporting weight management, and keeping you feeling full and satisfied. Salmon sashimi provides high-quality, complete protein with all nine essential amino acids.

According to Chef’s Resource, a 3.5 oz (100 gram) serving of salmon sashimi contains approximately 22 grams of protein. This amounts to over 40% of the protein you need in a day, making salmon sashimi an excellent source of this important nutrient.

Compared to other protein-rich foods like chicken, beef, and pork, salmon sashimi provides protein in a low-calorie, low-fat form. The omega-3 fats found in salmon offer additional health bonuses as well.

Healthy Fats in Salmon Sashimi

While high in protein, salmon sashimi contains predominantly healthy unsaturated fats like omega-3s. Specifically, it provides anti-inflammatory omega-3 fatty acids like EPA and DHA.

As per FatSecret, a 3.5 oz (100 gram) serving of salmon sashimi contains 1.7 grams of total fat, with 0.57 grams coming from omega-3 polyunsaturated fat.

These omega-3s offer immense health benefits including:

• Improved heart health
• Lower blood pressure
• Reduced inflammation
• Enhanced brain function

So while salmon sashimi does contain moderate amounts of fat, it primarily comes from heart-healthy unsaturated sources.

Additional Nutrients

Beyond its impressive protein and omega-3 content, salmon sashimi contains a variety of other nutrients that contribute to its stellar nutritional profile:

• Potassium – A 3.5 oz serving provides 120mg potassium. This mineral is important for muscle function, nerve signaling, fluid balance, and controlling blood pressure.

• Vitamin D – Salmon is one of the few natural food sources of vitamin D. This vitamin is essential for immune health, mood regulation, bone strength, and calcium absorption.

• Selenium – Salmon is an excellent source of selenium. This mineral has antioxidant properties and supports thyroid and immune system functioning.

• Vitamin B12 – Salmon provides high levels of vitamin B12, which is important for energy production, red blood cell formation, and DNA synthesis.

Benefits of Including Salmon Sashimi in Your Diet

Given its rich nutritional makeup, incorporating salmon sashimi into your diet on a regular basis can provide some excellent health benefits:

• The high quality protein supports metabolism, muscle building and maintenance, satiety and weight management.

• The anti-inflammatory omega-3 fatty acids promote heart health, enhance cognitive function, and jointly support numerous aspects of health.

• Vitamin D and selenium contribute immune-boosting and antioxidant effects.

• Nutrients like potassium help maintain healthy blood pressure levels.

• Overall, the nutritional profile makes salmon sashimi helpful for weight loss, heart health, reducing inflammation, and staying satiated.

Salmon sashimi also provides a tasty, lean alternative to meat-based proteins. And it can be worked into various different recipes and dishes like poke bowls, salads, rice dishes and more.

Recommended Serving Sizes

When incorporating salmon sashimi into your diet, what is the recommended serving size?

According to Chef’s Resource, the standard serving size for salmon sashimi is around 3.5 oz (100 grams). This provides 22 grams of protein.

However, serving sizes may range based on individual needs:

• For a light meal or snack, 1 to 2 pieces of sashimi totaling 2-4 oz (60-120 grams) should suffice.

• As part of a sushi platter, you may be served 5-6 thin slices adding up to around 3 oz (85 grams).

• If enjoying sashimi as an entree, aim for 5-7 oz (140-200 grams) to meet protein needs.

In terms of frequency, enjoying 3 to 5 servings of salmon sashimi per week can provide excellent health benefits thanks to all it offers nutritionally. Those servings can be worked into lunches, dinners, or even snacks.

Choosing High Quality Salmon for Sashimi

To enjoy salmon sashimi that is as fresh, nutritious and safe as possible:

• Opt for wild salmon over farmed. Wild salmon typically has more omega-3s and fewer contaminants.

• Look for salmon sashimi that is bright, glistening, and firm. Avoid any with dull, slimy flesh.

• Only purchase sashimi-grade salmon from reputable grocery stores and restaurants. This ensures proper handling.

• When preparing sashimi at home, freeze the salmon first to kill any parasites. Thaw in fridge before slicing.

• Consume sashimi within a couple days of purchasing salmon. Don’t leave prepared sashimi sitting out for more than 2 hours.

Salmon sashimi is more than just a delicacy – it offers immense nutritional value thanks to its stellar lineup of protein, anti-inflammatory fats, and key micronutrients. A serving of around 3.5 oz provides 22 grams of complete, high-quality protein along with omega-3s, vitamin D, selenium, potassium and more.

Consuming salmon sashimi in recommended serving sizes of 3-7 oz several times per week can provide excellent health benefits related to weight management, heart health, inflammation reduction, and satiety. Just be sure to choose high quality, sashimi-grade salmon for optimal freshness and safety. Incorporate this nutritious fish dish into your routine to enhance your overall diet.

Nutrition Facts