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Tobiko cheese Calories
Cheese product enriched with tobiko fish roe; savory, salty, and rich in fat
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (small) of Tobiko cheese (30 g) has 96 calories. That works out to 320 calories per 100 g. It contains 0.9 g of carbs, 5.4 g of protein, 7.8 g of fat and 0 g of fiber. Its 0.4 µg of B12 covers 18% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Tobiko cheese Nutrition Facts
Selected: 1 piece (small) · 30 g
96
KCAL / 30G
Carbs
0.9g
· 0% DV
Protein
5.4g
· 11% DV
Fat
7.8g
· 10% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 4% · Protein 23% · Fat 73%
Tobiko cheese nutrition facts table · 1 piece (small) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 96 kcal | |
| Total fat | 7.8 g | 10% |
| Saturated fat | 4.74 g | 24% |
| Trans fat | 0.21 g | |
| Sodium | 234 mg | 10% |
| Total carbohydrate | 0.9 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 5.4 g | 11% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Small Tobiko cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (small) | 30 g | 96 kcal |
| 1 piece (extra small) | 15 g | 48 kcal |
| 1 slice (thin) | 20 g | 64 kcal |
| 1 slice (thick) | 35 g | 112 kcal |
| 1 piece (medium) | 45 g | 144 kcal |
| 1 piece (large) | 60 g | 192 kcal |
| ½ cup (diced) | 60 g | 192 kcal |
| 2 piece (double) | 90 g | 288 kcal |
| 100 g | 100 g | 320 kcal |
| 1 cup (diced) | 120 g | 384 kcal |
Calculated from 320 calories per 100 g.
Frequently Asked Questions About Tobiko cheese
What is Tobiko cheese?
Tobiko cheese is a cheese product enriched with tobiko, or flying-fish roe. It combines a savory, salty cheese flavor with the distinctive taste and texture of the roe, and can be eaten on its own or used in snacks.
What does Tobiko cheese taste like?
Tobiko cheese tastes savory and salty, with a noticeable seafood character from the flying-fish roe. The cheese adds richness, while the roe gives it a distinctive briny flavor and small bursts of texture.
How do you eat Tobiko cheese?
You can eat Tobiko cheese in small pieces, spread it on crackers, or add it to bread and sandwiches. Its flavor is quite pronounced, so try a little first and pair it with mild-tasting foods.
Is Tobiko cheese made with real tobiko?
Tobiko cheese is described as cheese enriched with tobiko fish roe. The exact amount and ingredients can vary by product, so the package is the place to check the specific recipe.
Can you use Tobiko cheese in sushi?
Yes, you can use Tobiko cheese in fusion-style sushi rolls, although it is not a standard ingredient in traditional sushi. Pair it with mild fillings and use a modest amount so its salty flavor does not overwhelm the roll.
Does Tobiko cheese melt well?
Tobiko cheese can be tried in warm dishes, but its texture and the roe may change as it heats. Test a small amount first before adding it to a toasted sandwich or another cooked recipe.
What foods pair well with Tobiko cheese?
Tobiko cheese pairs well with plain crackers, bread, and mild accompaniments that let its roe flavor stand out. Fresh vegetables can also balance its salty richness; avoid combining it with too many other strongly salted foods.
Is Tobiko cheese the same as cream cheese?
No, Tobiko cheese is not simply cream cheese: it is a cheese product enriched with tobiko fish roe. Its precise base and texture depend on the product, while cream cheese does not ordinarily include fish roe.
How should you store Tobiko cheese after opening?
Keep Tobiko cheese refrigerated and follow the storage instructions on its package. After opening, seal it tightly and use it within the stated period; do not leave it at room temperature for extended periods.
Can you freeze Tobiko cheese?
You can freeze Tobiko cheese, but thawing may alter the cheese texture and the roe. For the best texture, eat it fresh; if freezing is necessary, divide it into small portions and store them in a sealed container.
Tobiko cheese Vitamins & Minerals
Vitamins
B12
0.42µg · 18% DV
Vitamin A
78µg · 9% DV
B2
0.1mg · 8% DV
Biotin
0.9µg · 3% DV
Minerals
Calcium
156mg · 16% DV
Phosphorus
108mg · 15% DV
Sodium
234mg · 10% DV
Zinc
0.78mg · 7% DV
Potassium ⭐
29mg · 1% DV
Tobiko cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tobiko cheese
To burn the 96 calories in 1 piece (small) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Tobiko cheese?
Tobiko cheese combines cheese with tobiko, the small flying-fish roe commonly associated with Japanese cuisine. It is a savory, salty cheese product rather than a traditional everyday cheese, with the roe adding both flavor and a distinctive speckled appearance.
The little eggs bring a subtle pop and a briny note, so Tobiko cheese works well spread on toast or crackers, served with sliced vegetables, or added in a small amount to a sushi-inspired snack board. Its rich, fatty character makes it satisfying, while it also provides protein. Because the flavor is quite assertive, start with a modest portion; fresh cucumber or other crisp vegetables make a refreshing pairing.
How Nutritious Is Tobiko cheese?
Nutrient density
Medium
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
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.
Is Tobiko cheese Processed?
NOVA 3
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 cheese Contain Allergens?
Contains these allergens:
Which Diets Is Tobiko cheese Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Tobiko cheese Fat Profile
SATURATED
4.74g
MONOUNSATURATED
2.13g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 3.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.