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Fish roe sushi with seasoned rice
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Tobiko sushi (35 g) has 48 calories. That works out to 137 calories per 100 g. It contains 9.2 g of carbs, 1.9 g of protein, 0.6 g of fat and 0.3 g of fiber. Its 0.6 µg of B12 covers 25% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 35 g
48
KCAL / 35G
Carbs
9.2g
· 3% DV
Protein
1.9g
· 4% DV
Fat
0.6g
· 1% DV
Fiber
0.3g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 74% · Protein 15% · Fat 11%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 48 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.11 g | 1% |
| Trans fat | 0 g | |
| Sodium | 179 mg | 8% |
| Total carbohydrate | 9.2 g | 3% |
| Fiber | 0.3 g | 1% |
| Protein | 1.9 g | 4% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 35 g | 48 kcal |
| 1 piece (mini) | 25 g | 34 kcal |
| 1 piece (large) | 50 g | 69 kcal |
| 2 piece (double) | 70 g | 96 kcal |
| 100 g | 100 g | 137 kcal |
| 3 piece (triple) | 105 g | 144 kcal |
| 1 serving (medium) | 105 g | 144 kcal |
| 4 piece (large) | 140 g | 192 kcal |
| 6 piece (jumbo) | 210 g | 288 kcal |
Calculated from 137 calories per 100 g.
Tobiko sushi is sushi topped or filled with tobiko, the small roe of flying fish. It is usually paired with seasoned sushi rice and may be served as nigiri, in a roll, or wrapped in nori as gunkan.
Tobiko sushi tastes mildly salty and briny, with a noticeable pop from the roe. The seasoned rice balances the sea-like flavor, while additions such as avocado, cucumber, or sauce can make a particular serving richer or milder.
Tobiko sushi uses flying-fish roe, while Masago sushi uses capelin roe. Tobiko is typically larger and crunchier, whereas masago tends to be smaller and softer; both are commonly salted and have a savory, ocean-like taste.
The tobiko on Tobiko sushi is usually not cooked, though it is commonly salted or otherwise seasoned before serving. The rice is cooked; any separate fish or seafood included in the sushi may be raw, so check the specific filling.
Tobiko sushi is made by pairing seasoned sushi rice with flying-fish roe. A chef can mound tobiko over rice for nigiri, roll it with other fillings, or wrap rice in nori and top it with roe as gunkan.
Tobiko is naturally usually orange, but Tobiko sushi may use roe colored or flavored green, black, or red. Ingredients such as wasabi or squid ink can create different shades and add a distinct flavor.
Tobiko sushi is made with flying-fish roe, while caviar traditionally refers to salt-cured sturgeon roe. Tobiko eggs are small and notably pop when bitten; the two are different ingredients and are not interchangeable in flavor or texture.
Eat Tobiko sushi in one or two bites, using chopsticks or your hands, depending on its shape. The roe can fall off easily, so avoid turning it upside down; use soy sauce sparingly because the tobiko is already seasoned.
Tobiko sushi is best eaten soon after it is made. Refrigerate leftovers promptly in a covered container and eat them within a day; the rice becomes firm when chilled, and sushi should not be left at room temperature for long.
Yes, you can make Tobiko sushi at home with seasoned sushi rice, nori, and tobiko. Shape the rice into nigiri or a roll, then add the roe; use clean utensils and keep the roe and finished sushi refrigerated until serving.
Vitamins
B12
0.6µg · 25% DV
B2
0.04mg · 3% DV
Vitamin D
0.63µg · 3% DV
B3
0.49mg · 3% DV
Minerals
Selenium
5.6µg · 10% DV
Sodium
179mg · 8% DV
Iodine
11µg · 7% DV
Phosphorus
38mg · 5% DV
Potassium ⭐
33mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 48 calories in 1 piece (medium) (35 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.
Tobiko sushi pairs seasoned sushi rice with tobiko, the small, bright eggs of flying fish. The roe may be scattered over a piece or tucked into a roll, and its vivid colour is part of the appeal. It comes from Japanese sushi-making traditions, where carefully seasoned rice is combined with seafood and other simple fillings.
The rice is soft, lightly tangy and slightly sweet, while tobiko adds a salty, briny flavour and a delicate crunch. In Japan and at sushi restaurants around the world, it is commonly served as one piece in a mixed sushi selection, often with pickled ginger, wasabi and soy sauce. It is chiefly a rice-based bite with some protein; a 100 g portion has 137 calories. For a lighter meal, pair it with a green salad or vegetable sides and go easy on the soy sauce.
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.
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.
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.
Contains these allergens:
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
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.11g
MONOUNSATURATED
0.15g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 0.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.