🍣 Salmon HQ Nutrition Calculator
Calculate calories and track macros for Salmon HQ sashimi, sushi bakes, and platters.
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Salmon HQ Nutrition Calculator: A Dietitian's Guide
Sashimi and sushi bakes are popular treats, but they represent very different nutritional decisions. Salmon is famous for its high-quality omega-3 fats, which are great for heart health, but the mayonnaise, cream cheese and rice in baked sushi dishes require a bit of portion control.
Use this calculator to see how the fresh, raw options compare to the rich baked dishes, so you can enjoy your platter while keeping your macros on track.
Omega-3 fats in fresh salmon sashimi
Salmon sashimi is an outstanding source of protein and polyunsaturated fats, including EPA and DHA. These are healthy fats that support heart and brain function, making fresh sashimi a top pick.
Sushi bakes and the cream cheese factor
Sushi bakes are baked with rice, mayonnaise, and cream cheese, which gives them a very rich texture. Because they are dense, a small portion carries more calories and fat than fresh sushi rolls, so watch your serving size.
Lighter picks
- Salmon Nigiri100 cal
- Salmon Gunkan100 cal
- Salmon Sashimi 5 pcs167 cal
- Tuna sashimi 5 pcs167 cal
Heaviest hitters
- Spicy Salmon Salad418 cal
- Salmon Sashimi 5 pcs167 cal
- Tuna sashimi 5 pcs167 cal
- Spicy Salmon Maki 4 pcs167 cal
Maki and nigiri rice portions
Maki rolls and nigiri contain seasoned sushi rice, which is prepared with vinegar and sugar. If you are watching your carbohydrates, pairing a few rolls with fresh sashimi is an easy way to balance the plate.
| Lighter choice | Cal | Heavier choice | Cal |
|---|---|---|---|
| Salmon Nigiri | 100 | Spicy Salmon Salad | 418 |
| Salmon Gunkan | 100 | Salmon Sashimi 5 pcs | 167 |
| Salmon Sashimi 5 pcs | 167 | Tuna sashimi 5 pcs | 167 |
Sources & method
Nutrition values are compiled from official Salmon HQ published nutrition information and reputable public nutrition databases, then normalized to a consistent per-item format. Figures vary with build, size and customization, so use this calculator as a close guide and confirm in-store details when you need exact numbers. Reviewed by Jennifer Zoned, PhD, Nutrition Researcher.
Frequently Asked Questions
Yes, salmon sashimi is almost entirely protein and healthy fats, with zero carbohydrates, making it ideal for high-protein or low-carb diets.
They contain mayonnaise, cheese, and rice that are baked together, concentrated into a denser portion than traditional raw sushi rolls.
Balance the rich sushi bakes with fresh salmon or tuna sashimi, and share the larger platters with friends or family.
