1 serving (100 grams) contains 154 calories, 9.8 grams of protein, 10.3 grams of fat, and 3.1 grams of carbohydrates.
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Nutrition Information
Calories |
366.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.5 g | 31% | |
| Saturated Fat | 7.4 g | 37% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 885.7 mg | 295% | |
| Sodium | 714.3 mg | 31% | |
| Total Carbohydrates | 7.4 g | 2% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 6.0 g | ||
| protein | 23.3 g | 46% | |
| Vitamin D | 95.2 mcg | 476% | |
| Calcium | 95.2 mg | 7% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 285.7 mg | 6% | |
* 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 Tamagoyaki
Tamagoyaki is a traditional Japanese dish made of layered, rolled eggs seasoned with a mixture of dashi (fish stock), soy sauce, sugar, and mirin. It is a popular component of Japanese cuisine, commonly served in bento boxes or as part of sushi dishes. Nutritionally, tamagoyaki is a moderate-calorie food, providing 154 calories per serving (typically 100g), with a protein content of 9.8g per serving. It's relatively high in healthy fats (10.3g) due to egg yolks and low in carbohydrates (3.1g). It also contains essential nutrients like calcium (40mg per serving), iron (1.2mg), and vitamin D (40 IU), which contribute to its health-supporting properties.
Health Benefits
- Supports healthy bones and teeth due to its calcium content (40mg per serving).
- Provides vitamin D (40 IU per serving) for immune health and calcium absorption.
- Rich in protein (9.8g per serving), aiding muscle repair and growth, and keeping you fuller for longer.
Dietary Considerations
Selection and Storage
Store tamagoyaki in an airtight container in the refrigerator for up to 3 days. Allow to cool fully before storing to maintain texture.
Common Questions About Tamagoyaki Nutrition
Is tamagoyaki high in protein?
Yes, tamagoyaki is a good source of protein, providing 9.8 grams per serving (approximately 100 grams). This makes it a suitable option for those looking to add moderate protein to their meal, particularly as part of a balanced diet.
Can I eat tamagoyaki on a keto diet?
Tamagoyaki can fit into a keto diet due to its low carbohydrate content, with only 3.1 grams of carbs per 100 grams. However, keep in mind that the sugar content (2.5 grams) from the sweetened flavoring might need to be factored into your daily carb limit.
What are the health benefits and concerns of eating tamagoyaki?
Tamagoyaki provides essential nutrients like protein, healthy fats, and some vitamins. However, it can be relatively high in sodium (300 mg per serving), potentially a concern for individuals on a low-sodium diet. Moderating intake is recommended, especially if paired with other salty foods.
What is the recommended serving size for tamagoyaki?
A typical serving size of tamagoyaki is about 100 grams or a few rolled pieces, totaling around 154 calories. This portion works well as a side dish or snack. Larger servings should be balanced with other nutrient-dense foods to maintain a healthy meal.
How does tamagoyaki compare to scrambled eggs in terms of nutrition?
Compared to scrambled eggs, tamagoyaki tends to have more sugar and sodium due to the added flavorings, but a similar protein content (around 9.8 grams per 100 grams). Scrambled eggs are generally lower in carbs and can be a better option for strict diets like keto. However, tamagoyaki offers a sweeter, unique flavor that many enjoy.
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.
- Vitamin D: Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsExplains the health benefits of vitamin D, a nutrient present in eggs, a major ingredient of tamagoyaki.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Agriculture and U.S. Department of Health and Human ServicesDetails recommendations about egg consumption within a balanced diet, highlighting its role as a protein source.
- Protein food groups and daily recommendationsHarvard T.H. Chan School of Public HealthProvides evidence-based insights on eggs’ role in nutrition, which is central to tamagoyaki preparation.
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.
