High-Protein Options of Sushi

20 High-Protein Options of Sushi for Every Food Lover

Here Are 20 High-Protein Options of Sushi for Every Food Lover

A List of High-Protein Options of Sushi!

Do you want to increase your intake of protein with tasty sushi? This list is perfect for anyone looking to maintain or increase their weight loss. We’ve compiled 20 recipes for high-protein options of sushi. You don’t need to worry what to cook if you want to enjoy this popular Japanese dish.

We also have some high-protein options for sushi for vegans. Be sure to stay until the end to avoid missing the best stuff!

1. Salmon Nigiri Sushi – Simply Home Cooked

Salmon Nigiri Sushi – Simply Home Cooked

The Salmon nigiri has become a staple for sushi lovers. Its vibrant orange color will immediately fill you with satisfaction. Salmon is a complete protein, despite its attractive appearance. They contain nine essential amino acids that our bodies cannot normally produce.

Try this recipe from Simply Home Cooked if you like salmon nigiri. It’s sure to become a favorite.

2. Ebi Nigiri – Native Sushi

(Xia Shou Si ) (ebiShou Si )

Ebi, or shrimp, is often used in sushi recipes. Shrimps have a mild taste and are a good choice for those who don’t like raw fish. It is also low in calories and high in protein. A serving of six pieces of ebi (186 grams) contains 18 grams of proteins.

Does this sound good to you? This quick recipe will help you meet your daily protein requirements.

3. Yellowtail Sushi Roll – Just One Cookbook

Yellowtail Sushi Roll – Just One Cookbook

Do you want a roll that contains at least 25 percent protein per serving of meat? We have the perfect recipe for sushi! Hamachi or yellowtail is perfect for active people. It can increase your satiety while also helping to repair your muscles. It’s protein-rich and has additional omega-3.

4. Tuna Rolls–Pickled Plum

Tuna sushi is also a favorite of many. Each bite contains extra protein. Even canned beans can reduce your cravings and help you lose weight. This recipe is perfect for busy people who want to maintain a healthy diet.

5. Unagi Sushi – The Heirloom Pantry

Unagi Sushi – The Heirloom Pantry

The Unagi or eel may seem difficult to prepare. It is simple to make and beginner-friendly. Oh, and it’s also nutritious! The 100g of eel meat has 18.7 grams of protein, as well as other vitamins and minerals.

These can be purchased pre-cooked and pre-marinated to save time and effort. Once you have one, you can make the unagi sauce with other fresh ingredients.

6. Scallop Nigiri Sushi–Riviera Seafood Club

Easy Scallop Sushi With Claire & Blake

Scallop sushi is similar to shrimp nigiri. This scallop sushi has a more delicate and sweeter flavor. It is perfect for special occasions. This mollusk has another notable feature!

Taurine and glycine are found in this high-protein food. These amino acids prevent weight gain and obesity. If you like this idea, then try this recipe from Riviera Seafood Club.

7. King Crab Rolls – Food & Wine

King Crab Rolls With Spicy Mayonnaise

The king crab is a powerful creature. You can get 20g of lean protein in 3 ounces. It is also lower in saturated fats compared to other meats rich in protein. If you’re looking to stay fit and healthy, then you should try recreating this king-crab roll from Food & Wine.

8. Tako (Octopus) Nigiri–Hiroyuki Terada

Basic Recipe

Takoyaki has spread across the globe because of its delicious taste. Have you ever heard of tako Nigiri?

Sushi is a healthier alternative to a snack ball. You can get 25 grams of protein from three ounces of cooked octopus. It is richer in unsaturated fatty acids than salmon or yellowtail, but not as much.

9. Sea Bass Sushi – The Japanese Food Lab

Sea Bass Sushi – The Japanese Food Lab

Suzuki or sea bass is a popular summertime fish. The fish has a firm, sweet texture and a good taste. It goes well with lemon juice. It’s high in protein and low in calories, so it is worth the price. For example, 3 ounces (or 210g) of sea bass contain 40 percent of the daily recommended amount of protein.

10. Green Dragon Roll–Yeung Man Cooking

Do you need a sushi fix as a vegan? Today is a great day to make your own green dragon roll. Chickpeas are a great source of plant-based proteins. Avocado slices are also included to add healthy fats to your diet. Let us know how it goes.

11. Lobster Sushi Rolls–Low-Carbing Asian

Lobster Sushi Rolls–Low-Carbing Asian

Do you think a lobster has as much or more protein than red meat or milk? A 3-ounce cooked lobster contains 16 grams of proteins on average. It also contains selenium and Iodine, which can help your thyroid promote metabolism. Take it in moderation as lobster still contains a lot of cholesterol.

12. New Sushi: Surf and Turf Sushi

Surf &Turf with Subtitles

Sushi has its own surf and turf. The combination is a mixture of meat and shrimp tempura. This could be done either raw or fried to get rid of the slimy feeling.

Red meat is a great source of protein. You can put as much or as little on each sushi. You might wonder if it’s weird to combine both. It does sound strange! You have to test it out yourself to discover the answer.

13. Teriyaki Chicken Rolls–Perdue

Teriyaki Chicken Rolls–Perdue

The chicken is one of the world’s most popular meats. You won’t get bored of it because it is so easy to prepare. Have you ever tried it in sushi before? This teriyaki recipe for chicken rolls might be able to convince you. This recipe has 18 grams of protein and only 1 gram of saturated fat.

Make it tonight for a light dinner. Your kids will surely love it!

14. Tofu Sushi Rolls–Simple Vegan Recipe

Crispy Tofu Sushi Rolls

Who says that you have to give up your protein when you become vegan? Tofu is a great high-protein alternative to raw fish. It’s inexpensive and doesn’t require much time to prepare.

Here’s how to get more nutrients: Replace sushi rice with Quinoa. Quinoa has a high nutritional value and is a complete source of protein.

15. Tobiko Gunkan Maki–Honest Food Talks

Tobiko Gunkan Maki–Honest Food Talks

The Tobiko gunkan is fish roe on top of rice shaped like a warboat. Tobiko is a highly nutritious egg harvested from flying fish. It is rich in omega-3 fatty acids and complete protein, which protects your vital organs.

You can expect to taste a salty and smoky flavor. It is sweeter than most other types of roe.

16. Steak Tataki Sushi Roll–Make Sushi 1

Steak Tataki Sushi Roll Recipe

Are you still apprehensive about the combination of meat and shrimp? You might want to try a simpler dish first.

The roll is made with a sirloin seasoned in smoked sea salt. The steak is thinly sliced after it has been cooked to medium-rare. Sauteed mushrooms and asparagus are added to the roll to provide additional protein.

17. Ikura Nigiri–Cookpad

Ikura Nigiri–Cookpad

The Ikura, like Tobiko is made from Salmon. It is orange-reddish and comes in different varieties. We’ll concentrate on keta salmon eggs, as they have the most protein.

This popular variety is a good source of Vitamin D and lean protein. It has 22 grams per 3 ounces of meat, which is slightly more than the other seafood on this list.

18. Mackerel Sushi–Sushi By Kunihiro

How to make Mackerel Sushi step-by-step. Shime Saba ()

If you are looking for a meal that will promote muscle growth then mackerel is your answer. This fish contains leucine which is an amino acid that increases the release of growth hormonal.

Depending on the type, each 85-gram serving has between 16 and 20 grams of proteins. You don’t need to worry if you can’t get fresh mackerel because canned mackerel is also good.

19. Uni Nigiri – Fulton Fish Market

Uni Nigiri – Fulton Fish Market

The edible reproductive gland is called Uni. It’s sweet, buttery and almost melts in your mouth. It is not only delicious but also has 16 grams of protein per serving.

20. Halibut sushi–Chefs’ Roll

No-waste Halibut Breakdown – Homage

Halibut has a similar texture to tilapia but is higher in protein. It contains 16 grams of proteins in a 3-ounce portion or 32% of your Daily Value.

We love that you can make it in either nigiri style or sushi roll. You can torch halibut in a nigiri to enhance the flavor. You can also keep the halibut raw and roll it on a bed of sushi rice.

Takeaway Today!

We automatically think of salmon or tuna when we hear the term high-protein. You’ll be amazed at how many different styles sushi can take. You’ll never be short of options. From red meat to vegan options, there are plenty to choose from.

Tell us what you think! Which of these high-protein options of sushi? Have you chosen your favorite?


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