Tobiko (Flying Fish Roe)

Species:
Exocoetidae family (Various flying fish species, typically Cheilopogon agoo or Cypselurus spp.)

 

Originates from Area:
Tropical and subtropical waters — widely harvested in the Western Pacific, Southeast Asia, Japan, and parts of Central America

Key Characteristics:

Colour:

Naturally bright red-orange; often dyed green (wasabi), black (squid ink), or yellow (yuzu) for culinary use

Texture:

Very crunchy and crisp; more robust than masago, with a dry pop

Egg Size:

Small (~0.5–0.8 mm); slightly larger than masago, smaller than trout roe

Source:

Wild-caught; usually salted, cured, and dyed for sushi and garnish applications

Flavour Profile:

Salty, smoky, slightly sweet and oceanic; stronger flavor than masago

Price Range:

~$100–$300 per kg (economical; priced above masago, below sturgeon)

Grades Available:

Not formally graded by egg quality

Sold as: “Wasabi Tobiko,” “Yuzu Tobiko,” “Black Tobiko,” etc.

Best Pairing (Drinks):

Sake, sparkling wine, cold lager

Best Pairing (Foods):

Sushi rolls, sashimi, canapés, avocado toast, omelets

Nutritional Breakdown (Per 100g Tobiko):
  • Calories: ~240–260 kcal
  • Protein: ~23–25 g
  • Fat: ~10–12 g
    • Omega-3 (EPA + DHA): ~1.5–2.5 g
    • Saturated fat: ~2.5–3 g
  • Cholesterol: ~320–360 mg
  • Carbohydrates: ~1–2 g
  • Sodium: ~1600–2000 mg (very high due to brining/dyeing)
  • Micronutrients:
    • Vitamin B12: High (~150–200% RDA per 100g)
    • Choline: Moderate — supports neuromuscular signaling
    • Vitamin D: Low to moderate
    • Zinc, Selenium, Iron: Present in modest amounts

Cognitive-Performance Relevance (Sport & Mental Endurance):

✅ Omega-3 Fatty Acids (EPA & DHA)
• Support reaction speed, brain membrane fluidity, and mood balance
• Aid in resilience to cognitive fatigue, though levels are lower than in sturgeon or salmon roe

✅ Vitamin B12 + Choline
• Contribute to acetylcholine synthesis and myelin integrity
• Help sustain focus and mental performance during competition

✅ High-Quality Protein
• Supplies essential amino acids for cognitive neurotransmitter production
• Suitable for muscle-brain recovery integration in athletic contexts

⚠️ Notes for Athletes:
  • Sodium: Extremely high — can aid electrolyte replenishment post-training, but should be used sparingly in hypertensive or sodium-sensitive individuals
  • Cholesterol: Moderate — manageable in physically active populations
  • Tobiko is an affordable, flavorful roe with moderate brain-supportive benefits — best used as a supplementary or visual-enhancement ingredient in sport-focused diets