1 serving (50 grams) contains 70 calories, 10.0 grams of protein, 3.0 grams of fat, and 1.0 grams of carbohydrates.
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Nutrition Information
Calories |
333.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.3 g | 18% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 142.9 mg | 47% | |
| Sodium | 5714.3 mg | 248% | |
| Total Carbohydrates | 4.8 g | 1% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 47.6 g | 95% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.6 mg | 3% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 238.1 mg | 5% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Mentaiko
Mentaiko, a Japanese delicacy, consists of salted and marinated pollock or cod roe often infused with chili for a mildly spicy flavor. Originating from Korea as myeongnan-jeot, it made its way to Japan and was adapted into the iconic ingredient enjoyed in various forms today, such as onigiri filling, pasta topping, or as a standalone side dish. Nutritionally, mentaiko is a protein-rich food with approximately 140 calories, 20 grams of protein, and a moderate content of healthy fats per 100 grams. Due to its origins from fish roe, it offers micronutrients like iron and calcium, although it is low in fiber and vitamins C and D. Its rich flavor and versatility make it a popular choice in both traditional and modern Japanese cuisine.
Health Benefits
- High-quality protein (20g per 100g) supports muscle repair and maintenance.
- Contains iron (1mg per 100g), which helps prevent anemia and supports red blood cell production.
- Moderate levels of calcium (20mg per 100g) contribute to bone health and maintenance.
Dietary Considerations
Selection and Storage
Store mentaiko in the refrigerator at a temperature below 5°C and consume within a week of opening. For longer storage, freeze it in an airtight container and use within 2-3 months.
Common Questions About Mentaiko Nutrition
Is mentaiko high in protein?
Yes, mentaiko is relatively high in protein, offering about 20 grams of protein per 100 grams. This makes it a good option for individuals looking to increase their protein intake, especially in a seafood-based diet.
Can I eat mentaiko on a keto diet?
Yes, mentaiko is keto-friendly as it is low in carbohydrates, containing only 2 grams of carbs per 100 grams. Its moderate fat content (6 grams) and high protein make it suitable for a ketogenic diet when consumed in moderation.
What are the health benefits and concerns of eating mentaiko?
Mentaiko is a good source of protein and low in carbohydrates, making it a healthy option for muscle growth and maintenance. However, it is very high in sodium, with 2400 mg per 100 grams, so those with high blood pressure or sodium-sensitive conditions should consume it sparingly.
How much mentaiko should I eat in one serving?
A typical serving size of mentaiko is around 30 grams, which contains approximately 42 calories, 6 grams of protein, and 720 mg of sodium. Due to its high sodium content, it's best to consume small portions and pair it with lower-sodium foods.
How does mentaiko compare to tarako, and how is it best prepared?
Mentaiko is marinated and seasoned cod roe, often spicy, while tarako is plain, unseasoned cod roe. Mentaiko is typically saltier and more flavorful, and it's commonly eaten as a topping for rice, pasta, or sushi, or lightly cooked to enhance its texture and taste.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
