Sushi is a rich source of protein, with a 3 oz. serving (about three pieces) of most types of sashimi providing 13 to 20 grams--28 to 43 percent of the Dietary Reference Intake (DRI) for women and 23 to 36 percent of the DRI for men. While the protein content in most types of sashimi is high, the amount of other nutrients such as fat, minerals and vitamins varies among the types of fish. All values below are for 3 oz. of raw fish unless otherwise stated.
Mackerel
One 3 oz. serving of mackerel contains 89 calories, 17 grams of protein and 1.7 grams of fat. Mackerel is a rich source of both selenium and phosphorus, providing 56 and 30 percent of the DRI, respectively. Mackerel is also high many B vitamins. Along with providing well over 100 percent of the DRI for B12, 3 oz. also provides 36 percent of the DRI of riboflavin and over 45 percent of niacin. One serving also provides over 20 percent of the DRI for vitamin A.
Snapper
A 3 oz. serving of raw snapper contains 85 calories, 17 grams of protein and 1.1 grams of fat. One serving provides 24 percent of the DRI for phosphorus and 59 percent for selenium. Like mackerel, one serving of snapper supplies over 100 percent of B12, along with 26 percent of B6. One serving also provides over 100 percent of the DRI for vitamin D.
Salmon
One 3 oz. serving of salmon contains 121 calories, 17 grams of protein and 5.4 grams of fat. One serving also provides over 20 percent of the DRI for phosphorus, potassium and copper, as well as 56 percent of selenium. Like many other fish, salmon is high in B vitamins, with 3 oz. supplying over 100 percent of the DRI of B12, over 50 percent of B6 and 25 percent or more of riboflavin, niacin and pantothenic acid.
Tuna
One 3 oz. serving of yellowfin tuna contains 92 calories, 20 grams of protein and .8 grams of fat. One serving supplies over 20 percent of the DRI for phosphorus and over 50 percent for selenium. A serving also provides over 30 percent of the DRI for thiamin, over 55 percent of the DRI for both niacin and B6 and 18 percent of the DRI for vitamin D.
Shrimp
A 3 oz. serving of raw shrimp contains 90 calories, 17 grams of protein and 1.5 grams of fat. One serving supplies over 10 percent of the DRI of iron for women and over 25 percent for men, as well as 25 percent of both copper and phosphorus. One serving also provides 41 percent of the DRI for B12 and over 15 percent of the DRI for vitamin A.
Octopus
One 3 oz. serving of octopus contains 70 calories, 13 grams of protein and .9 grams of fat. Octopus is high in iron, with 3 oz. providing 25 percent of the DRI for women and 56 percent for men. One serving also provides over 60 percent of the DRI for selenium and over 100 percent of the DRI for B12.
