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Contains protein and iodine
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
8 piece (medium) of Uramaki with tobiko (200 g) has 312 calories. That works out to 156 calories per 100 g. It contains 49.6 g of carbs, 12.2 g of protein, 7.2 g of fat and 2.4 g of fiber. Its 1.8 µg of B12 covers 75% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 8 piece (medium) · 200 g
312
KCAL / 200G
Carbs
49.6g
· 18% DV
Protein
12.2g
· 24% DV
Fat
7.2g
· 9% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 16% · Fat 20%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 312 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 1.4 g | 7% |
| Trans fat | 0 g | |
| Sodium | 720 mg | 31% |
| Total carbohydrate | 49.6 g | 18% |
| Fiber | 2.4 g | 9% |
| Protein | 12.2 g | 24% |
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 |
|---|---|---|
| 8 piece (medium) | 200 g | 312 kcal |
| 1 piece (mini) | 25 g | 39 kcal |
| 100 g | 100 g | 156 kcal |
| 4 piece (small) | 100 g | 156 kcal |
| 6 piece (medium) | 150 g | 234 kcal |
| 1 serving (medium) | 180 g | 281 kcal |
| 8 piece (large) | 200 g | 312 kcal |
| 1 serving (large) | 240 g | 374 kcal |
| 10 piece (extra large) | 250 g | 390 kcal |
| 12 piece (jumbo) | 300 g | 468 kcal |
Calculated from 156 calories per 100 g.
Uramaki with tobiko is an inside-out sushi roll, with rice on the outside of the nori and flying-fish roe added as a topping or filling. The ingredients inside vary, but often include cucumber, avocado, or seafood.
Tobiko is usually cured and served uncooked rather than cooked. It is flying-fish roe, so it is different from a piece of raw fish; the other fillings in Uramaki with tobiko may be cooked or raw.
Tobiko comes from flying fish, while masago is capelin roe. Tobiko is typically larger and crunchier, so Uramaki with tobiko has a more noticeable pop; restaurants may use the names loosely, so ask if the distinction matters.
No, Uramaki with tobiko does not always contain raw fish. Tobiko is cured fish roe, and the roll may be filled with vegetables, cooked seafood, or imitation crab; raw fish is only present in some versions.
Uramaki with tobiko uses the inside-out style: the rice is rolled around the nori, leaving the seaweed and filling inside. This format gives toppings such as tobiko a surface to stick to and makes the roll easy to customize.
To make Uramaki with tobiko, spread seasoned sushi rice over nori, turn it over, add fillings, and roll it tightly. Coat the outside with tobiko and slice with a damp, sharp knife; use sushi-grade fish if adding raw seafood.
Tobiko eggs have a firm outer membrane that gives Uramaki with tobiko its characteristic little crunch when you bite into the roll. The eggs also bring a mildly salty, briny flavor.
Uramaki with tobiko is commonly served with soy sauce, wasabi, and pickled ginger. Since tobiko is already salty, try a light dip of soy sauce so it does not overpower the roe's briny flavor.
Refrigerate leftover Uramaki with tobiko promptly in a covered container and aim to eat it the same day. Sushi rice and seafood should not sit out for long; discard the roll if it has been left warm or its smell or appearance has changed.
During pregnancy, avoid Uramaki with tobiko if it contains raw fish or has uncertain storage and handling, because foodborne illness can be more serious. Choose a freshly prepared version with fully cooked fillings and ask your clinician about your situation.
Vitamins
B12
1.8µg · 75% DV
Biotin
4.2µg · 14% DV
B3
2.2mg · 14% DV
B5
0.64mg · 13% DV
Minerals
Selenium
24µg · 44% DV
Sodium
720mg · 31% DV
Iodine
44µg · 29% DV
Manganese
0.64mg · 28% DV
Potassium ⭐
220mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 312 calories in 8 piece (medium) (200 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.
Uramaki with tobiko is an inside-out sushi roll: seasoned rice sits on the outside, while nori wraps the filling, with tobiko—flying-fish roe—often coating the roll. Fillings vary, but the roe adds a briny taste and a little pop against the soft, gently seasoned rice. Uramaki is a Japanese-style sushi, widely enjoyed in Japanese restaurants and in Western-style sushi bars.
It is commonly served in pieces with soy sauce, wasabi and pickled ginger, as part of a shared meal or a sushi platter. Rice makes it mainly a source of carbohydrates, while the roe and filling contribute protein; it provides 156 calories per 100 g. Pair it with a simple salad or edamame for a more rounded meal, and use soy sauce sparingly if you prefer a less salty bite.
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
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.4g
MONOUNSATURATED
2g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.