Herring Egg with Tofu and Soy Sauce
Herring Egg with Tofu and Soy Sauce is a traditional Japanese side dish, known as 'Nishin Tofu' or more specifically 'Shira-ae' with herring roe. It typically features silken tofu mashed into a creamy dressing, mixed with crunchy, salty herring roe (kazunoko) and seasoned with soy sauce and sometimes a touch of mirin or sugar. It's a classic New Year's dish, especially in the Kansai region.
🍽️ Nutrition at a glance
This dish is high in protein from both tofu and herring roe, with a moderate amount of healthy fats. It's a good source of calcium, iron, and omega-3 fatty acids, with a typical serving containing roughly 150-200 calories.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 16 g |
| Carbs | 5 g |
| Fat | 11 g |
| Fiber | 1 g |
| Sugar | 2 g |
| Sodium | 680 mg |
| Calcium | 120 mg |
| Iron | 2.5 mg |
| Omega-3 (EPA+DHA) | 500 mg |
| Phosphorus | 180 mg |
| Vitamin B12 | 1.8 mcg |
| Selenium | 15 mcg |
| Manganese | 0.8 mg |
| Zinc | 1.5 mg |
Per 1 cup (220 g) · estimated, varies by recipe
💡 What's interesting
Culturally, herring roe (kazunoko) symbolizes fertility and prosperity for the coming year in Japanese New Year celebrations (Osechi-riyori). Nutritionally, the combination provides a complete protein profile and a unique texture contrast between the creamy tofu and the popping roe.
