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Tobiko sushi Calories

Fish roe sushi with seasoned rice

CALORIES · 100 G

137kcal

GI

58medium

POTASSIUM · 100 G

94mg

FIBER · 100 G

0.8g

Quick answer

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.

Tobiko sushi Nutrition Facts

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%

Tobiko sushi nutrition facts table · 1 piece (medium) (35 g)

NutrientAmount% DV
Calories48 kcal
Total fat0.6 g1%
Saturated fat0.11 g1%
Trans fat0 g
Sodium179 mg8%
Total carbohydrate9.2 g3%
Fiber0.3 g1%
Protein1.9 g4%

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 Medium Tobiko sushi?

ServingAmountCalories
1 piece (medium)35 g48 kcal
1 piece (mini)25 g34 kcal
1 piece (large)50 g69 kcal
2 piece (double)70 g96 kcal
100 g100 g137 kcal
3 piece (triple)105 g144 kcal
1 serving (medium)105 g144 kcal
4 piece (large)140 g192 kcal
6 piece (jumbo)210 g288 kcal

Calculated from 137 calories per 100 g.

Frequently Asked Questions About Tobiko sushi

What is Tobiko sushi?

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.

What does Tobiko sushi taste like?

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.

What is the difference between Tobiko sushi and Masago sushi?

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.

Is Tobiko sushi raw?

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.

How is Tobiko sushi made?

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.

Why does Tobiko sushi come in different colors?

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.

What is the difference between Tobiko sushi and caviar?

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.

How do you eat Tobiko sushi?

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.

How long does Tobiko sushi last in the fridge?

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.

Can you make Tobiko sushi at home?

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.

Tobiko sushi Vitamins & Minerals

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

Tobiko sushi Glycemic Index

GLYCEMIC INDEX

58
Medium
0 Low5570100

GLYCEMIC LOAD

5.3
Low

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

How to Burn Off Tobiko sushi

To burn the 48 calories in 1 piece (medium) (35 g):

🚶

12min

Walking (5 km/h)

🏃

5min

Running (8 km/h)

🚴

7min

Cycling

🏊

6min

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 sushi?

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.

How Nutritious Is Tobiko sushi?

Nutrient density

Medium

52/ 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

38/ 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.

Is Tobiko sushi 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 sushi 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 sushi 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

— Not suitable

Low FODMAP

— Not suitable

Tobiko sushi Fat Profile

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.