1 tablespoon (medium) of Tobiko (Flying Fish Roe) (15 g) has 14 calories. That works out to 93 calories per 100 g. It contains 0.2 g of carbs, 2 g of protein, 0.6 g of fat and 0 g of fiber. Its 0.8 µg of B12 covers 34% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Tobiko (Flying Fish Roe) Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

· 0% DV

Protein

13g

· 26% DV

Fat

· 5% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 4% · Protein 57% · Fat 39%

Tobiko (Flying Fish Roe) Vitamins & Minerals

Vitamins

B12

5.5µg · 229% DV

0.8mg · 16% DV

Vitamin D

2.5µg · 13% DV

0.15mg · 12% DV

Minerals

Sodium

900mg · 39% DV

Selenium

18µg · 33% DV

Phosphorus

180mg · 26% DV

Iodine

30µg · 20% DV

How Nutritious Is Tobiko (Flying Fish Roe)?

Nutrient density

High

70/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

50/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Tobiko (Flying Fish Roe) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Tobiko (Flying Fish Roe)

To burn the 93 calories in 100 g:

🚶

23min

Walking (5 km/h)

🏃

9min

Running (8 km/h)

🚴

13min

Cycling

🏊

11min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Tobiko (Flying Fish Roe) Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Tobiko (Flying Fish Roe) Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Tobiko (Flying Fish Roe) Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Tobiko (Flying Fish Roe) Fat Profile

SATURATED

1.1g

MONOUNSATURATED

1.3g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 0.3:1

Below the ideal 4:1 — a good omega balance.

Compare Tobiko (Flying Fish Roe)

🍣vs🐟

Tobiko (Flying Fish Roe) vs Salmon Fillet113 kcal fewer per 100 g

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Tobiko (Flying Fish Roe) vs Canned Tuna23 kcal fewer per 100 g

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Tobiko (Flying Fish Roe) vs Fish17 kcal fewer per 100 g

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Tobiko (Flying Fish Roe) vs Tuna39 kcal fewer per 100 g

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Foods Similar to Tobiko (Flying Fish Roe)

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Tobiko (Flying Fish Roe)

How many calories and how much protein are in tobiko?

Tobiko provides 93 calories and 13 g of protein per 100 g. The same serving contains 1 g of carbohydrates and 4 g of fat.

Is tobiko suitable for a keto diet?

Yes, tobiko is compatible with a keto diet. It contains just 1 g of carbohydrates per 100 g and has a glycemic index of 0.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026