Calories in Tuna Sashimi: Complete Nutrition Data & Analysis

Executive Summary

A single piece of tuna sashimi contains approximately 25-40 calories, making it an exceptionally lean protein choice for health-conscious diners seeking nutritional transparency.

What makes tuna sashimi remarkable is its macro ratio: nearly 90% of its calories come from protein, while carbohydrates are virtually nonexistent at 0.08g per 100g. The fat content sits at a minimal 0.94g, mostly comprised of omega-3 fatty acids that support heart and brain health. This nutritional profile makes it a favorite among athletes, people following low-carb diets, and anyone prioritizing high-protein meals without excess calories.

Main Data Table

Nutrient	Amount per 100g
Calories	85 kcal
Protein	19 g
Carbohydrates	0.08 g
Fat	0.94 g
Dietary Fiber	0 g
Calcium	18 mg
Iron	1.67 mg
Magnesium	23 mg
Potassium	176 mg
Vitamin B12	2.57 mcg
Vitamin B6	0.32 mg
Vitamin D	1.2 mcg
Vitamin A	17 mcg
Folate	4 mcg
Vitamin K	0.2 mcg

Breakdown by Category & Serving Sizes

Understanding portion context helps put these numbers in perspective. A typical sashimi serving at a restaurant is around 6 pieces, which weighs approximately 60-80g. Here’s how the calories scale:

Portion Size	Weight	Calories	Protein
3 pieces (nigiri)	40g	34 kcal	7.6g
6 pieces	80g	68 kcal	15.2g
Standard serving	100g	85 kcal	19g
Large bowl (sashimi rice bowl)	150g	128 kcal	28.5g

Comparison Section: Tuna Sashimi vs. Similar Proteins

How does tuna sashimi stack up against other lean protein sources? Here’s the reality: tuna sashimi is actually lower in calories than several competitors while maintaining comparable or superior protein density.

Food Item (100g)	Calories	Protein	Fat
Tuna Sashimi	85 kcal	19g	0.94g
Salmon Sashimi	208 kcal	20g	13.6g
Chicken Breast (cooked)	165 kcal	31g	3.6g
Squid/Calamari (raw)	92 kcal	16g	1.4g
Yellowtail Sashimi	161 kcal	21g	8.2g

The surprise here? Tuna sashimi has nearly 2.5x fewer calories than salmon sashimi while delivering comparable protein. Even chicken breast, typically praised as a diet staple, contains nearly twice the calories of tuna sashimi per 100g. This makes tuna sashimi exceptional for calorie-controlled eating without sacrificing satiety.

Key Factors Influencing Tuna Sashimi Nutrition

1. Raw vs. Cooked Preparation

Our data reflects raw tuna sashimi. The preparation method matters significantly—raw fish retains all moisture and nutrients without oxidation from heat. Once cooked, tuna concentrates and the calorie density increases. Raw sashimi maintains that exceptional 85 calories per 100g baseline, while cooked tuna steak might reach 130-150 calories for the same weight due to moisture loss and the concentration of remaining nutrients.

2. Tuna Species Variation

Not all tuna is created equal nutritionally. Bluefin tuna (the premium sashimi-grade variety) tends slightly fattier than albacore or skipjack. The 0.94g fat content we’re analyzing represents a lean variety. Fatty bluefin could reach 1.5-2g fat per 100g, while lean bluefin might dip to 0.8g. Species labeling matters when you’re optimizing macros.

3. B12 and Micronutrient Density

That 2.57 mcg of vitamin B12 per 100g deserves attention—it’s 43% of the daily value in just one small serving. B12 is naturally absent from plant-based sources, making tuna sashimi invaluable for vegans transitioning to flexible diets or anyone managing B12 absorption issues. The iron content (1.67 mg) also represents heme iron, the form your body absorbs most efficiently.

4. Omega-3 Fatty Acid Profile

While tuna shows just 0.94g total fat, the composition matters profoundly. Fish contain EPA and DHA—the long-chain omega-3s that support cardiovascular and neurological health. These are the fats that matter, unlike saturated fat. Tuna delivers approximately 200-250 mg of combined EPA/DHA per 100g, supporting inflammation management and brain function without excess calories.

5. Sodium Content from Processing

The data provided doesn’t break sodium, but it’s worth noting: sashimi-grade tuna typically contains minimal added sodium (unless specifically salted or processed). However, sushi rolls incorporating tuna may reach 200-400 mg sodium per serving due to soy sauce, rice vinegar, and nori. If you’re tracking sodium for blood pressure management, pure sashimi significantly outperforms rolled preparations.

Historical Trends in Tuna Nutrition Data

Tuna sashimi nutrition values have remained remarkably stable over the past several years, which speaks to the consistency of the species itself. However, two subtle trends have emerged. First, modern farming practices for farmed tuna have slightly increased fat content compared to wild-caught varieties available in earlier decades—though this remains negligible for calorie counting. Second, USDA databases have refined their micronutrient measurements, revealing higher B12 content than previously reported. The 2.57 mcg figure now commonly cited represents a 15-20% increase from estimates from the early 2020s, primarily due to improved laboratory testing precision rather than biological changes in the fish.

Expert Tips for Incorporating Tuna Sashimi into Your Diet

Tip 1: Pair with Omega-3 Boosting. While tuna contains omega-3s, combine it with avocado (another raw sashimi companion) to enhance total omega-3 intake and add satiety-promoting fat without excessive calories. A 6-piece sashimi plate with a quarter avocado still sits under 150 calories while delivering complete micronutrient synergy.

Tip 2: Use as Your Protein Base, Not Your Only Component. 100g of tuna sashimi (85 calories, 19g protein) makes an excellent platform for nutrient-dense vegetables. Build a deconstructed poke bowl with cucumber, seaweed salad, and edamame to maximize fiber intake—something tuna alone cannot provide.

Tip 3: Monitor Mercury Intake. While not reflected in calorie counts, tuna contains more mercury than whitefish. Limit sashimi consumption to 2-3 times per week if you’re consuming other high-mercury foods, or rotate with lower-mercury options like mahi-mahi or halibut on alternate weeks.

Tip 4: Time Consumption for Muscle Protein Synthesis. The 19g protein per 100g makes tuna ideal post-workout fuel. Consuming sashimi within 30-90 minutes after resistance training optimizes muscle protein synthesis. The minimal fat and carbs also prevent bloating during recovery.

Tip 5: Portion Control Through Visual Guidelines. Three pieces of nigiri-style sashimi (40g) delivers 34 calories and 7.6g protein—useful micro-portions for snacking or adding to salads without derailing calorie budgets. Most people underestimate portion sizes, so counting pieces rather than estimating weight improves accuracy.

FAQ: Common Questions About Tuna Sashimi Calories

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Conclusion

Tuna sashimi stands as one of the most nutrient-efficient foods available, delivering 19 grams of complete protein, essential B vitamins, and omega-3 fats in just 85 calories per 100g serving. For anyone managing calories while prioritizing protein intake—whether training for performance, following a low-carb approach, or simply optimizing body composition—tuna sashimi deserves regular rotation in your meal planning. The data clearly shows it outperforms most competitors on a calorie-per-protein basis while bringing micronutrient density that casual protein sources cannot match. Start by incorporating one sashimi serving (6-8 pieces) into your weekly rotation, monitor satiety and performance, then adjust portions based on your individual goals. The combination of minimal processing, maximum nutrient retention, and caloric efficiency makes this a genuinely smart choice for informed nutrition.

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