High-Protein Sushi: What to Order (and What to Skip)
Sushi splits cleanly: protein wrapped in rice scores very differently from protein on its own. Sashimi and a bowl of edamame can be Platinum-tier, while a California roll is mostly enriched rice. Here's every common order ranked by Protein Density, with the traps called out honestly.
8 dishes ranked by Protein Density · best pick: Tuna Sashimi (6 pieces) (89.8%) · estimates from USDA SR-Legacy ingredient data
The ranking
Sorted by Protein Density (% of calories from protein). Platinum 40%+ · Gold 25–39% · Silver 15–24% · Avoid under 15%. Every figure is an estimate (est.).
| # | Dish | Protein | Calories | Density | g / 100 cal | Tier | Quality |
|---|---|---|---|---|---|---|---|
| 1 | Tuna Sashimi (6 pieces) 6 pieces (~90 g raw yellowfin tuna, no rice) | 22g | 98 | 89.8%est. | 22.4g | Platinum | Complete |
| 2 | Chicken Teriyaki (protein only, no rice) ~140 g roasted chicken thigh + ~30 g teriyaki glaze (rice ordered separately) | 36.5g | 277 | 52.7%est. | 13.2g | Platinum | Complete |
| 3 | Salmon Sashimi (6 pieces) 6 pieces (~90 g raw salmon, no rice) | 18.4g | 187 | 39.4%est. | 9.8g | Gold | Complete |
| 4 | Edamame (1 bowl) 1 small bowl (~120 g shelled, prepared) | 14.3g | 145 | 39.4%est. | 9.9g | Gold | Complete (mod.) |
| 5 | Miso Soup (1 bowl) 1 bowl (~240 g broth with miso, tofu cubes, seaweed) | 7.5g | 80 | 37.5%est. | 9.4g | Gold | Complete (mod.) |
| 6 | Shrimp Tempura (5 pieces) 5 fried pieces (~90 g shrimp + batter + absorbed frying oil) | 22.6g | 450 | 20.1%est. | 5g | Silver | Complete |
| 7 | Spicy Tuna Roll (8 pieces) 1 full roll, 8 pieces (~210 g: rice-heavy with a little tuna bound in spicy mayo) | 13.9g | 349 | 15.9%est. | 4g | Silver | Complete (mod.) |
| 8 | California Roll (8 pieces) 1 full roll, 8 pieces (~220 g: rice-heavy with imitation crab, avocado, mayo) | 7.8g | 346 | 9%est. | 2.3g | Avoid | Complete (mod.) |
What to order
Lean yellowfin is the single highest-density thing on most sushi menus — almost pure protein. Ask for it without rice.
~22g protein · 98 kcal · 89.8% (est.)
Solid pick if you ask for the chicken without the rice bed and go light on the sweet glaze — the sugary sauce is what erodes the score.
~36.5g protein · 277 kcal · 52.7% (est.)
Order sashimi over nigiri or rolls — no rice means nearly all calories are protein and healthy fat. Best protein-density order at the sushi bar.
~18.4g protein · 187 kcal · 39.4% (est.)
The best plant-protein starter on the menu — order it instead of fried starters like gyoza or agedashi tofu.
~14.3g protein · 145 kcal · 39.4% (est.)
Near-zero-calorie warm starter — good for appetite control before sashimi, but it is not a real protein source on its own.
~7.5g protein · 80 kcal · 37.5% (est.)
What looks like protein but isn't
Popular Sushi orders that the Protein Density math drops to Silver or Avoid.
Decent shrimp protein gets buried under enriched batter and absorbed frying oil — the breading and oil more than double the calories. Get shrimp nigiri or sashimi instead.
~22.6g protein · 450 kcal · 20.1% (est.)
Sounds protein-forward but it is a thin smear of tuna blended into mayo over a big rice base — calories swamp the protein. Order tuna sashimi instead.
~13.9g protein · 349 kcal · 15.9% (est.)
Mostly enriched rice plus avocado and mayo wrapped around low-protein imitation crab (surimi is only ~7.6 g protein/100 g). Looks like a balanced meal, maths to Avoid.
~7.8g protein · 346 kcal · 9% (est.)
Build a high-protein Sushi meal
Combine the dishes above and the Protein Density still holds — here's the math.
Salmon Sashimi (6 pieces) + Tuna Sashimi (6 pieces) + Edamame (1 bowl)
54.7g protein · 430 kcal · 50.9% Platinum (est.)
How much protein do you need at this meal?
Order against a target, not a guess. Run your daily protein number, then use this ranking to hit it when you're out — or see how to do it on a suppressed appetite.
Sushi protein FAQ
Is sushi high in protein?
It depends entirely on what you order. Sashimi (no rice) and edamame are Platinum or Gold tier — nearly all calories from protein. Rolls built on a big bed of sushi rice (California roll, spicy tuna roll) fall to Avoid or low Silver because the rice swamps the fish. Order sashimi or lean nigiri and a side of edamame to keep a sushi meal protein-dense.
What is the highest-protein thing to order at a sushi restaurant?
Lean fish sashimi — tuna especially — is the single highest-density order on most sushi menus: roughly 22 g of protein for under 100 calories per 6 pieces. Salmon sashimi and edamame are close behind. Ask for sashimi over nigiri or rolls when protein per calorie is the goal.
Is sushi okay to eat on Ozempic or Wegovy?
Sashimi is one of the better restaurant options on a GLP-1: high protein, low volume, and easy to eat when appetite is suppressed. Skip the rice-heavy rolls and tempura — they're calorie-dense and protein-light, which is exactly the wrong trade when you can only eat a small amount. See our GLP-1 eating-out guide.
Other cuisines
Same Protein Density scoring, different menu.
What to order at Indian restaurants →
What to order at Mexican restaurants →
What to order at Chinese restaurants →
What to order at Thai restaurants →
What to order at Italian restaurants →