Tobiko is the Japanese word for flying fish roe. It is most often sprinkled on top of sushi rolls and other dishes as a garnish. However, it can also be eaten on its own. Depending on the dish it is in, the color may vary. No, you are not delirious nor is the food contaminated. Tobiko can be infused with other natural ingredients to change its color and flavor; most often being squid ink to make it black, yuzu to make it yellow, beet to make it red, and wasabi to make it green. Before you dig in, however, it is important to know if tobiko and all its variations can be enjoyed by those with celiac disease or other gluten intolerances.
Tobiko is gluten-free. However, some commercially made Tobiko is made with soy sauce, rice vinegar, along with other ingredients that may contain gluten. That is why it’s important to be wary of how the Tobiko is prepared if you have celiac disease or a gluten intolerance. Kobe Masago, Marshallberg Farm Caviar, and Vital Choice Ikura are excellent alternatives to Tobiko.
In this article, we’ll discuss the nutritional value of tobiko, as well as other gluten-free alternatives. Let’s dig in!
Contents
Is Tobiko Healthy?
Tobiko is rich in protein, omega-3 fatty acids, and other nutrients. Similar to salmon eggs, tobiko is high in phospholipid fat that can help protect the heart and the liver, reduce inflammation in the body, and even help improve learning ability.
However, tobiko is high in cholesterol. While your body does need cholesterol to build healthy cells, too much cholesterol can increase your risk of heart disease. When you have high cholesterol levels, you can develop fatty deposits in your blood vessels. Eventually, those deposits grow making it difficult for enough blood to flow through your arteries.
Tobiko also tends to be high in sodium. Consuming too much sodium can lead to high blood pressure, heart disease, and stroke. It can also cause calcium losses, some of which may be pulled from bone. On average, most Americans consume 1.5 teaspoons of salt per day, which is about 3,400mg of sodium. That is much more sodium than what our bodies need to function.
As a result of the high cholesterol and sodium levels, it is important to enjoy tobiko in moderation.
Nutritional Information For Tobiko
Luckily, if you enjoy tobiko you do not have to rely on getting it only at Japanese restaurants or taking a trip to Japan. Tobiko is available to buy in the US, as well, so you can take your homemade sushi game to the next level.
Let’s take a look at the ingredients and nutritional value for a brand of Tobiko:
Marky’s Tobiko Wasabi
This brand uses wasabi in their tobiko to make it green and add a little extra kick.
These are the ingredients found in Marky’s Tobiko Wasabi:
- Flying fish roes (wild caught)
- Mirin
- Bonito extract (dried bonito powder, glucose, lactose, disodium succinate, disodium inosinate, dried kelp powder)
- Soy sauce (water, soybeans, wheat, salt)
- Sugar
- Salt
- Japanese rice vinegar
- Sodium sorbate
- FD & C yellow #5
- Blue #1
Here is some important nutritional information to note for this brand (per 1oz serving):
- Calories: 71
- Total fat: 5g
- Cholesterol: 165mg
- Sodium: 420mg
- Total carbs: 1g
- Total sugars: 0g
- Protein: 7g
Alternatives To Tobiko
How Does Tobiko Differ From Caviar?
Now that we know that tobiko is the Japanese word for flying fish roe, you may be wondering if it is the same thing as caviar.
While it is true that both tobiko and caviar are fish eggs, they are not the same. Both caviar and tobiko have different tastes, colors, textures and sizes. In addition, you are more likely to find tobiko in Japanese restaurants and caviar in fine dining settings.
We know that tobiko can vary in color depending on the dish it is in. However, tobiko is most often a red-orange color, whereas caviar is most often black. Also, you are not likely to see people eating caviar by the spoonful like you could with tobiko. Caviar is strictly a garnish.
Caviar is also typically smaller than tobiko.
As for taste, tobiko is traditionally salt-cured and therefore will have a salty, smoky taste. Despite that, tobiko is still a little bit sweeter than caviar. Caviar tends to have a more fishy, salty taste. Some have even described caviar as tasting like ocean water or a sea breeze.
Unlike tobiko, caviar is gluten-free and therefore safe to be consumed by those with celiac disease or a gluten intolerance.
How Does Tobiko Differ From Masago?
Masago is the roe of a small fish found in the cold waters of the North Atlantic, North Pacific, and Arctic oceans known as capelin. Masago is a popular ingredient in Asian cuisine and is sought after for its distinct taste. It is also considered a specialty product.
Although similar, masago and tobiko have key differences. For starters, masago is smaller and less expensive than tobiko. Also, masago has a dull yellow color, whereas tobiko is often a red-orange color. Both masago and tobiko have a similar savory taste, however, masago’s flavor is more subtle and has a less crunchy texture.
Masago is also not quite as high in cholesterol as tobiko is. However, it is fairly high in sodium like tobiko and therefore should also be consumed in moderation.
Also like tobiko, masago is gluten-free on its own. However, it is often prepared with soy sauce, which is often not gluten-free.
How Does Tobiko Differ From Ikura?
Ikura is the Japanese word for salmon roe. Ikura is typically orange and often larger than tobiko and masago. Ikura also has a fishy flavor similar to caviar, but more mild. The texture of ikura, however, is what makes it interesting to eat. Each egg is described as a miniature water balloon that bursts in your mouth with flavor as you bite into it.
Like tobiko, ikura is gluten-free on its own. However, it is often prepared with soy sauce which is often not gluten-free.
Tobiko Alternatives Nutritional Information
The most common alternatives to tobiko are the products we just compared it to – caviar, masago, and tobiko.
Let’s dig a little deeper into each one to better understand the nutritional values.
Kobe Masago
This brand produces high-quality masago that is preserved at peak freshness.
This product is 90% mature roe that allows for the perfect size and crunchy texture for the consumer. It is captured during peak season and expertly prepared using a marinade that is a Japanese recipe with a European touch; the delicate seasoning enhances its ocean-fresh, natural flavor and excellent texture. You will want to try this brand of masago in your next fish dish.
These are the ingredients found in Kobe Masago:
- Capelin roe
- Sugar
- Salt
- Mirin (sweet cooking wine)
- Soy sauce (water, soybeans, wheat, salt)
- Dextrin
- Vinegar
- Spices
- FD&C yellow no. 6
Here is some important nutritional information to note for this brand (per 1tbsp serving):
- Calories: 20
- Total fat: 0g
- Cholesterol: 40mg
- Sodium: 400mg
- Total carbs: 3g
- Total sugars: 3g
- Protein: 3g
Marshallberg Farm Caviar
This best-selling caviar features a strong flavor and exhibits a complex palate abundant with character. It is also gluten-free, as well as lower in sodium and cholesterol than most other fish roe.
These are the ingredients found in Marshallberg Farm Caviar:
- Marshallberg Farm Russian Sturgeon roe
- Salt
Here is some important nutritional information to note for this brand:
- Calories: 40
- Cholesterol: 93mg
- Sodium: 238mg
- Protein: 24.3mg
Vital Choice Ikura
This roe comes from wild Northwest Pacific keta salmon and is produced by trained Japanese experts using a custom 2.5% brine for a milder flavor and lower salt content.
In addition to being gluten-free, this brand is also paleo and keto-friendly.
These are the ingredients found in Vital Choice Ikura:
- Wild Keta (chum) salmon roe
- Water
- Salt
Here is some important nutritional information to note for this brand:
- Calories: 70
- Total fat: 4g
- Cholesterol: 50mg
- Sodium: 310mg
- Total carbs: 0g
- Total sugars: 0g
- Protein: 9g
Final Thoughts
While tobiko is gluten-free on its own, it is often prepared with soy sauce, rice vinegar, and other products that may contain gluten and therefore is not gluten-free. It is also very high in cholesterol and sodium, which can cause many health problems including high blood pressure and heart disease.
However, tobiko can be purchased so, if desired, you can control what goes into it by preparing it yourself using gluten-free soy sauce or any other sauce/seasoning of your choice to make it safe for you to eat.
If you do not want to purchase it and prepare it yourself, though, there are other alternatives to tobiko available on the market that are gluten-free like Vital Choice Ikura and Marshallberg Farm Caviar.
Related Questions
Is Tobiko Dairy-Free?
Yes, tobiko is dairy-free.
Is Tobiko Vegan?
No. Tobiko is the Japanese word for flying fish roe, or fish eggs, and therefore is not vegan-friendly.
Is Tobiko Keto?
Yes, tobiko can be consumed (in moderation) on the keto diet.