Is Sashimi Keto Friendly? (15 Best Sashimi For Keto)

Sashimi is one of the tastiest and delicious foods that Japanese cuisine has to offer.

It’s refreshing and delicious while offering a healthy solution to your weekend meals and gatherings. 

Although sashimi is delicious, is it Keto and healthy?

Sashimi is a great option if you are looking to stick to your Keto goals. There are no carbs in most Sashimi dishes so you can definitely eat Sashimi while keeping the carbs to a minimal amount. Sashimi is also great for a healthy diet as the protein is high and the fats are generally low. 

Let’s take a look at the 15 Sashimi dishes that are both Keto and healthy to eat.

These dishes are ranked on the basis of how much fat they carry and how great each dish tastes. 

15. Unagi (Eel) 

Unagi is very traditional in Japanese cuisine and is one of the most popular dishes for sashimi and sushi.

It’s one of the pieces of sushi that are cooked before served and comes with a coating of soy sauce, mirin and sugar. 

This takes the number 15 spot as, although delicious, it contains some sugar which is a form of carbohydrate.

The fish itself does not contain any carbs, however, the sauce which coats the fish does. 

Unagi sauce is a mixture or mirin, sugar and soy sauce which provides a sweet and savory flavor to the cooked eel.

There’s also a little bit of sake that goes into a typical sauce so you can expect some carbs from there as well.

You can still eat this dish, however, and stay within your carb range as it really doesn’t contain too many. 

Let’s take a look at the nutrition facts and see what goes inside a typical Unagi dish.

For every 7 grams of fat, there are 4 grams of carbs and 12 grams of protein.

Not bad at all considering how delicious this dish is.

The downside is that it is a fattier fish so you can expect the calories from fat to be higher. 

There are also 4 grams of carbs coming from sugar so make sure you eat this in moderation.

There are many options on this list without any sugar so make sure to add more of those while eating Keto. 

14. Mackerel (Saba) 

Mackerel is a fish that contains a ton of Omega-3s and has a very fishy flavor to it.

It’s great if you love that slight bitterness in your sushi and is a way to get some variety of flavor.

Mackerel usually comes with its skin on and can either be served cooked or raw. 

What’s great about Saba is the large amounts of protein it carries.

It’s a fattier fish but the fats are very good for you and have a ton of health benefits.

I know a lot of people don’t really like getting the Mackerel when they go out to their favorite sushi joint as it can be a little overwhelming. 

If you can get over the fishy taste, however, you’ll find that this offers new flavors and textures that can compliment the more typical options you can find.

Let’s take a look at its nutrition facts and see what goes inside a typical Mackerel dish. 

For every 4 grams of fat, there are 0 grams of carbs and 5 grams of protein.

Not bad at all and it’s completely free of carbs so there’s no need to worry about limiting yourself.

This is a dish that can be overwhelming if eaten too much so our recommendation is to eat it in moderation. 

There are also a lot of fats when eating this dish so make sure you limit yourself to a couple slices.

The fats are healthy but too much of a good thing is never beneficial for you when dieting.

They are still fats and, when overeaten, will be stored into your body as excess. 

13. Kampachi (Amberjack) 

Kampachi has to be the most underrated piece of sashimi out there.

It’s a form of Yellowtail that has a light flavor and soft texture.

It’s light flavor and texture is actually what makes it so delicious as it really strays away from all the heavier options and gives you a breather. 

It has a lot more fat than your typical Yellowtail dish which is why it melts in your mouth similarly to a nice piece of salmon or toro.

I prefer Kampachi over Yellowtail for this reason as it’s simply a better piece to eat. 

It does, however, contain more fat than a Yellowtail so you’ll be needing to eat this one in moderation if you’re mindful of your calories.

Let’s take a look at its nutrition facts and see what goes inside a typical Kampachi dish. 

For every 4 grams of fat, there are 0 grams of carbs and 6 grams of protein.

It’s actually not bad compared to what you can find out there in other restaurants but moderation is still required when you eat this dish. 

The key is to find a balance of macronutrients when you want to eat healthy or Keto.

You typically want 1 gram of fat for every 3-5 grams of protein as fats are more calorically dense. 

12. Albacore 

Albacore has to be one of my favorite pieces of fish as it’s essentially a tuna that has more fat in it.

a species of tuna that comes with a lighter flesh, thicker bite, and more fat than your typical tuna slice. 

If the Sushi restaurant isn’t that good then, usually, their tuna is lacking and tastes really bland.

When this is the case I always go for the Albacore because I know that it’ll be more reliable and harder to taste bland. 

It’s not really that popular for most sushi enthusiasts and doesn’t really get the recognition it deserves.

It’s essentially a better species of tuna, in my opinion, as it offers more flavor and melts in your mouth when served correctly.

I’d prefer tuna when served at a high end restaurant but, usually, I go for the mid range stuff that’s around my area. 

If you’re in the mood to try out something new, then make sure to give Albacore a shot! Let’s take a look at the nutrition facts and see what goes inside a typical Albacore dish.

For every 4 grams of fat, there are 0 grams of carbs and 6 grams of protein. 

It’s a little high on the fats but it’s worth it due to its amazing flavor.

Regular tuna has a much lower fat content which means the flavor isn’t going to be as strong and delicious.

If you have the room for more fats in your day, then make sure to add this to the menu the next time you’re out. 

11. Toro (Tuna Belly) 

Toro is the part of the tuna that tastes the best and is usually the more expensive option on the menu.

It’s fatty and just melts in your mouth when you find a restaurant that knows their toro.

There’s two types of toro you can find which are Chutoro and Otoro. 

Chutoro is the cut of tuna that comes from the back of the fish that is closer to the belly.

It’s a mixture of the red meat and fatty meats you can find in most sushi restaurants and makes up for a very small portion of the fish.

It’s a great cut of tuna and really melts in your mouth. 

Otoro is the cut of tuna that comes deep inside the belly which is where most of the fat is held.

It’s essentially a fattier more tender cut of tuna as it has a high fat content.

This is the dish that you can see is priced high and comes in a tiny portion.

It’s delicious though so you gotta try it! 

Let’s take a look at a typical Toro dish and see its nutrition facts.

For every 3.5 grams of fat, there are 0 grams of carbs and 13 grams of protein.

What’s great about sashimi is that it contains a ton of protein which gives you a high potential to eat with balance. 

So many types of food out there offer only carbs and fats but sushi is one of those rare things where it’s both healthy and can keep up, if not beat, the unhealthy stuff.

13 grams of protein with no carbs and 3.5 grams of fat is amazing and is a perfect example of healthy food. 

Protein is the hardest macronutrient to consume so, when something as delicious as Toro offers 13 grams of it, I’m sold.

There are 3.5 grams of fat in each serving which is totally fine as it is delicious and balanced.

Our tip, eat more toro! 

10. Salmon 

You really can’t go wrong with ordering Salmon at any sushi restaurant.

It melts in your mouth and offers a slight sweetness when dipped in some soy sauce.

It’s probably everyone’s favorite choice and it’s the top choice for a reason. 

The best part about salmon is that it’s both delicious and contains a ton of protein per serving.

I believe salmon is best served when raw as it keeps its sweet and natural flavor.

There’s a time and place for baked salmon but I’d choose the sashimi version every time. 

Let’s take a look at its nutrition facts and see what goes inside a typical Salmon dish.

For every 3.5 grams of fat, there are 0 grams of carb and 12 grams of protein.

Once again, it’s a pretty amazing dish that offers a ton of protein and low fat. 

You can really go all out when eating sashimi which is why I love it so much. 3.5 grams is a very reasonable amount as it is paired with 12 grams of protein.

Our tip here is to eat sashimi more often and don’t be afraid to really indulge as there really is no guilt when eating sashimi. 

9. Salmon Roe (Ikura) 

Ikura or Salmon Roe, is a very unique dish as it’s essentially caviar that’s more widely available.

It’s a delicious dish and fun to eat as it’s like eating a hundred tiny eggs that burst with flavor when you take a bite of a typical serving of it. 

Ikura, however, is very salty and can be overwhelming due to its richness and flavor.

It’s usually served as a topping over rice or another piece of sashimi such as toro or albacore.

This means that you don’t really get much of it which is fine because even a little is enough to punch your tastebuds with awesome flavor. 

Let’s take a look at what goes inside a typical Salmon Roe dish. For every 2 grams of fat, there are 0 grams of carbs and 5 grams of protein.

Once again, this is a great dish for staying Keto as it contains no carbs.

It’s really difficult to overeat this dish so you don’t really need to worry about overindulging. 

Our tip here is to add it to your favorite sashimi dishes and mix up the different flavors you can get with other types of fish. 

8. Yellowtail (Hamachi) 

Yellowtail is another delicious piece of fish that doesn’t really get the recognition it deserves.

It’s like a mixture of tuna and white fish and has a distinct flavor and texture profile that makes it stand out amongst the sea of sushi. 

It’s sometimes served with its skin on but is more often served just as the others are.

I couldn’t really describe the taste so I googled it and many say it tastes “Tangy” which I really agree with.

I believe tangy is definitely the right word for this dish which might sound off putting but it’s actually a plus. 

Too much of the same flavors can make me a little tired of some dishes so adding things like mackerel and yellowtail really step up the game in terms of variety.

Sashimi is best enjoyed when there’s a lot of different kinds so make sure to check out the Hamachi next time you’re out. 

Let’s take a look at the nutrition facts and see what goes inside a typical Hamachi dish.

For every 1.5 grams of fat, there are 0 grams of carbs and 7 grams of protein.

It has no carbs and 1.5 grams of fat for every 7 grams of protein. That’s pretty amazing if you ask me. 

Yellowtail is a leaner cut of fish but, amazingly, it keeps its flavors and can keep up with the other more popular dishes.

I’ll admit that it’s not the main event but it definitely supports the main player of sashimi. 

7. Sea Urchin (Uni) 

Sea Urchin or Uni are definitely the top tier seafood dishes you can find out there.

It’s crazy popular here in the states and there’s always room for Uni it seems.

Uni is a dish that comes in many forms such as pasta and udon but my favorite way to eat it is in its sashimi raw state. 

It naturally has a deep sweetness to it and is creamy beyond belief.

There are many restaurants that flip the sea urchin over and serve the meat inside as a dish within a dish.

It’s usually seasoned with a tiny bit of soy sauce and mirin which really enhance the savory and sweet flavors that uni naturally carries. 

There’s nothing quite like Uni on this list as it is not really a fish and has no bite or chew to it.

It melts in your mouth and is usually eaten with rice as nigiri or in a bowl mixed with veggies.

However, in order to stay within Keto we have to find the sashimi which is usually served on its own. 

Our tip here is to pair it with another fish or find a restaurant that serves sea urchin in that bowl version we talked about.

This ensures that there is no addition of carbs and you can expect to just get your fats and proteins. 

Let’s take a look at the nutrition facts of Uni and see what goes inside a typical Uni dish. 

For every 1 gram of fat, there are 0 grams of carbs and 3 grams of protein.

There are hardly any calories in Uni so you can eat it to your heart's content.

Once again, there’s a great ratio between fats and protein which means Uni is a great choice Keto or not. 

6. Shrimp (Ebi) 

Shrimp or Ebi is always a good pick when eating sushi. It’s usually slightly cooked when served but you can definitely find the raw version which is the one I prefer.

This dish pairs wonderfully with Ikura as the sweetness of the raw shrimp is really enhanced by the saltiness of the salmon roe. 

It’s actually pretty hard to find a restaurant that serves shrimp as sashimi as it is usually served as nigiri or on a chirashi bowl.

Once you find one, however, you can count on some amazing flavors and a low fat dish that leaves room for more fats in the day. 

I like to eat shrimp when I know I don’t have much fat left for the day or if I’m going to have a fatty meal.

The amazing thing about shrimp is that it’s low in fat and provides so much sweetness and flavor.

It relies on its freshness and not its fat which is a win for me. 

Let’s take a look at the nutrition facts and see what goes inside a typical Ebi dish.

For every 0.5 grams of fat, there are 0 grams of carbs and 6 grams of protein.

There really is essentially no fat when you eat this raw and you can really eat a lot of this as you’re essentially just getting your protein in. 

The reason why low fat foods are important in a Keto diet is because it leaves room for other fattier foods such as steak or pork throughout the day.

It’s very easy to overdue the fats which is the downside of Keto. Sticking to low fat foods will ensure that you’re within your calorie range and eating clean. 

5. Tuna (Maguro) 

The number 6 spot goes to the almighty tuna.

It’s a great dish as it is extremely low on fats and has a flavor that can’t be beat.

Real sushi enthusiasts judge a sushi joint by how good their Tuna is.

Tuna gets a bad rep because it’s oftentimes served as a low quality cut which really tastes like nothing. 

That’s something that I hear too often which I actually can understand since I’ve had my share of bad Tuna.

I actually hated Tuna and would never get it until I went to a restaurant in San Francisco called Kusakabe.

This is where I had my first experience with good Tuna and I’ve been crazy about it ever since. 

When Tuna is fresh there’s a world of flavor that comes from it.

It’s usually compared to Salmon but a good Tuna will beat a good salmon any day.

Our tip here is to get the Tuna at a higher end restaurant where they really take into the consideration of the quality of fish. 

Diet and health wise, it’s a great dish as it offers a ton of protein for basically no fat at all.

Let’s take a look at its nutrition facts and see what goes inside a typical Tuna dish.

For every 0.1 grams of fat, there are 0 grams of carbs and 7 grams of protein. 

There’s no other food out there that has 0 grams of fat and tastes as good as tuna.

You don’t need to go eat Otoro or Chutoro to have a good bite of Tuna.

When the quality of fish is fresh, the flavors speak for themselves and they really don’t need any fat to shine. 

4. Scallop (Hotategai) 

Scallops have to be one of my favorite foods as they are packed with sweetness and are very good for you.

It’s another example of a sashimi dish that has no fat yet carries a ton of flavors. 

My favorite part about scallop is the slight bite you get from the dish.

It falls apart and then melts after you’ve had that bite which makes it unique and exciting.

You can get scallops in many different forms as well but I definitely prefer the raw sashimi version as well. 

The natural flavor is scallop is really what shines when you eat it raw.

It’s sweet and salty at the same time and does not even need seasoning as it is naturally brined in salt.

It goes great with Ikura and Uni which will either enhance the saltiness or sweetness respectively. 

Let’s take a look at what goes inside a typical Sashimi dish and see its calorie count.

For every 0.3 grams of fat, there are 0 grams of carbs and 5 grams of protein.

Once again, it’s great for Keto as it has essentially no fat and 5 grams of protein per serving. 

Scallops are very satiating as well which is great for dieting.

If you’re someone who’s in it to lose some weight, scallops are a great option because they will keep you full without the addition of too many calories.

You’re essentially just eating protein here which is the most satiating macronutrient out of the three. 

3. Octopus (Tako) 

Taking our number 3 spot is Octopus as it is both great for Keto or any healthy diet.

Octopus is definitely best served when you get it from a nice restaurant.

Many people I meet tell me that they don’t like Octopus when getting sushi which is understandable because most restaurants don’t take the time to prep their Octopus. 

Just like Tuna, I didn’t really experience good octopus until I went to some higher end restaurants that really took care of their ingredients.

I typically think of octopus as a tough and chewy piece of sashimi that isn’t really worth the calories.

However, when I go to a fancy restaurant, I know that the Octopus is going to be amazing. 

When Octopus is prepped with care, you really get this amazing tender cut of seafood that really allows the octopus to shine.

A good joint will massage it’s Octopus which really makes the texture unique as it’s so far from what it usually is. 

It’s hard to explain through words, it’s just, overall, a different dish when taken care of so don’t sleep on the Tako option at higher end restaurants! 

Let’s take a look at the nutrition facts and see what goes inside a typical Tako dish.

For every 0 grams of fat, there are 0 grams of carbs and 4 grams of protein. It’s pretty amazing that Octopus is just pure protein. 

Since it has no fat it is usually served with some sesame oil which makes a flavor combination that is unmatched.

Koreans like to eat Octopus when it’s still moving which is very intimidating but extremely delicious.

You have to try it at least once in your life but just makes sure to chew like your life depends on it: because it does. 

2. Squid (Ika) 

Similar to octopus, Squid is often neglected as it’s not really a popular choice at most sushi restaurants.

Squid is slightly different from octopus because it has this creaminess to it when prepared correctly. 

When served as sashimi, Ika is usually cut very thin so it’s a very light and elegant dish.

The restaurant I went to served Ika sashimi and added some acidity to the plate with some lime which threw me off yet amazed me after I ate it. 

You can get decent Ika at most restaurants but they’re usually the nigiri version which will contain some carbs.

Our recommendation is to find a sushi joint that serves Omakase that will serve squid as one of its courses. 

My first experience with a delicious Ika dish was at OmG Omakase by Gino which was a seasonal dish so it might be hard to catch.

Look for something around your area, I’m sure you’ll find a Omakase bar. 

Let’s take a look at the nutrition facts of a typical Ika dish.

For every 0 grams of fat, there are 0 grams of carbs and 4 grams of protein.

This is another dish that doesn’t need any fat to be delicious.

Good preparation and fresh ingredients will take care of the flavor which is pretty amazing. 

Find a good Omakase restaurant that cares about their Ika dish.

You won’t be disappointed as you can stick with your Keto diet and eat a truly delicious meal. 

1. Red Snapper (Tai) 

Taking the number one spot has to be Red Snapper for both its flavor and awesome nutritional benefits.

I actually only recently discovered this dish when I went to a restaurant called Nozawa Bar here in Los Angeles.

It’s a tiny 10 seater hidden in the back of a sugarfish restaurant. 

I had the Omakase option where Red Snapper was on the list of the 20 pieces of nigiri I had.

It was a super flavorful dish and was what made me fall in love with the flavor of this fish.

It’s light but has a bit of a bite to it while afterwards melting in your mouth. 

That was definitely my favorite sushi experience and, although it wasn’t sashimi, I would totally recommend you get some good Red Snapper at least once in your life.

Maybe it was the way that the chef prepared it but it was definitely the tastiest piece of sushi that I had that night. 

Red Snapper takes a lot to prepare as it takes effort to scale the fish and also time as it is usually cured in a salt, kelp, and mirin solution.

The result from the long preparation is a chewier piece of fish that eventually melts in your mouth similar to a good piece of toro.

It’s the best of both worlds. 

Let’s take a look at the nutrition facts and see what goes inside a typical Red Snapper dish.

For every 0 grams of fat, there are 0 grams of carbs and 6 grams of protein.

It’s very similar to a lean piece of tuna but way better as there is a huge depth in flavor. 

You don’t get any fat in this fish; however, it can be prepared in some ways where fat can be added to the dish so just be mindful when eating Red Snapper.

Overall, it’s delicious and has nearly no fat in it.

You’ll be good to go on your Keto diet and you’ll be getting an amazing meal! 

There It Is! 

15 Different sashimi options that are all keto friendly and offer some really amazing flavors.

If you want to know about healthy Asian food then make sure to check out our other blog posts where we discuss fitness tips and healthy eating habits. 

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