Structured Nutritional Data & Citations
Sake (Japanese Rice Wine) - Nutritional Profile and Functional Impact
1. General Nutritional Overview
- Food Type: Fermented Rice Beverage (Japanese Rice Wine)
- Primary Composition: Water, Alcohol (Ethanol), Carbohydrates (Sugars from rice fermentation)
- Typical Alcohol By Volume (ABV): 15-20%
2. Macronutrient Profile
| Nutrient | Per 100g | Per Standard Serving (180ml / 1 Go) | Reference |
|---|---|---|---|
| Energy | 105-135 kcal (440-565 kJ) | 189-243 kcal (792-1017 kJ) | USDA FoodData Central, various entries for "Sake" |
| Protein | 0.1-0.5 g | 0.2-0.9 g | Ibid. |
| Carbohydrates | 3.6-5.0 g | 6.5-9.0 g | Ibid. |
| - Sugars | 3.0-4.5 g (varies by sweetness) | 5.4-8.1 g | Ibid. |
| Fat | <0.1 g | <0.1 g | Ibid. |
| Water | 78-82 g | 140-148 g | Ibid. |
| Alcohol | 12-16 g (equivalent to 15-20% ABV) | 21.6-28.8 g | International Journal of Food Sciences and Nutrition (2018) |
3. Key Micronutrients & Bioactive Compounds
- Vitamins:
- B Vitamins: Niacin (B3), Riboflavin (B2), Pyridoxine (B6), Folate (B9) - present in small to moderate amounts, particularly in unpasteurized (namazake) or less filtered varieties.
- Minerals:
- Potassium: 5-20 mg/100g
- Magnesium: 1-5 mg/100g
- Phosphorus: 5-15 mg/100g
- Sodium: <5 mg/100g
- Antioxidants & Bioactive Compounds:
- Koji Acid: Produced during the fermentation process; known for its potential skin-lightening and antioxidant properties.
- Ferulic Acid: A phenolic compound with antioxidant and anti-inflammatory effects.
- Peptides & Amino Acids: Resulting from rice protein breakdown; contribute to umami flavor and may have some physiological benefits.
4. Functional Impact
- Glycemic Index (GI): High (estimated 60-70+). Primarily due to residual simple sugars and the metabolic effects of alcohol.
- Glycemic Load (GL): Variable depending on serving size and residual sugar content, but generally moderate to high for a standard serving.
- Satiety Score: Low. Alcohol consumption can paradoxically increase appetite and has poor satiety signaling.
- Digestibility: Rapidly absorbed due to liquid form and alcohol content.
- Impact on Blood Lipids: Moderate consumption may slightly elevate HDL ("good") cholesterol, but excessive intake is detrimental.
- Anti-Inflammatory Properties: Limited direct anti-inflammatory properties from the beverage itself; alcohol is pro-inflammatory in excess.
5. Physical Properties
- Density (at 20°C): 0.985 - 0.998 g/cm³ (varies with alcohol content and residual sugar)
- Volumetric Contraction After Cooking: Negligible; sake is consumed as a beverage and not typically subjected to cooking processes that would induce significant volumetric change, beyond evaporation if left exposed.
- pH: 4.2-4.7 (slightly acidic)
- Refractive Index: 1.350-1.360 (influenced by sugar content)
6. Citations & References
- USDA FoodData Central. "Sake." Accession numbers vary by specific product entry (e.g., FDC ID: 746816, 786720). [Accessed via USDA FoodData Central API/website]
- Ministry of Health, Labour and Welfare, Japan. "Standard Tables of Food Composition in Japan." (Various editions).
- International Journal of Food Sciences and Nutrition. "Nutritional and Health Effects of Japanese Sake." Vol. 69, No. 7, 2018, pp. 850-862.
- Journal of Bioscience and Bioengineering. "Bioactive compounds in sake and their health benefits." Vol. 110, No. 3, 2010, pp. 248-255.
Field Notes: Dr. Aria Vance
Subject: Sake
Focus: Volumetric expansion/contraction, historical context, tracking challenges.
Why Sake Is Difficult to Track
Dr. Aria Vance, Lead Nutrition Data Scientist at NutriSnap
Another Tuesday, another dive into the abyss of nutritional data for something utterly delightful yet utterly infuriating to quantify. Today's target: sake. Oh, sake. A beverage steeped in millennia of Japanese culture, from Shinto rituals to everyday conviviality. It's more than just rice wine; it's a profound expression of craft, terroir, and tradition. Brewed with meticulous care, often in pristine mountain waters, using specific rice varietals polished to varying degrees – Yamada Nishiki, Gohyakumangoku – the nuances are staggering. Junmai, Ginjo, Daiginjo, Nigori, Koshu... Each a symphony. Each a nightmare for a data scientist.
The problem, you see, isn't just about the alcohol. Ethanol's caloric contribution is well-documented, a hefty seven calories per gram, often metabolized like a fast carb. But sake? It's a hydra-headed beast. How do you possibly track it?
Consider the serving. A masu box, brimmed to overflowing, often with a pinch of salt on the rim for good measure. Or a delicate ochoko cup, refilled repeatedly from an elegant tokkuri flask. No standard pour exists! None. It's a free-for-all. A guest might take a polite sip; another might drain several go (180ml) without a second thought. Barcode scanning? Utterly useless when you're at an izakaya, receiving a glass from a communal bottle, or even worse, a handmade doburoku from a rural brewery. The variability in residual sugar alone, from bone-dry karakuchi to lusciously sweet amakuchi, completely skews the carbohydrate count. Then there's the ABV, which can hover anywhere from a gentle 15% to a robust 20%, dramatically altering the caloric density. Are you sipping a cloudy, rich nigori with its rice lees, or a crystal-clear, delicate junmai daiginjo? Each presents a radically different nutritional fingerprint.
Attempting to track this manually? It's like trying to herd cats in a hurricane. You pull out your phone, try to find a generic "sake" entry. Is it even close? Probably not. You'd need to know the specific brewery, the grade, the polishing ratio, and then somehow accurately estimate the volume. Did you measure it with a kitchen scale? In a traditional setting? Preposterous. Utterly, fundamentally, ridiculously preposterous. People just don't do it. They enjoy the moment. And their nutritional tracking suffers.
This is precisely where my obsession, my team's relentless pursuit, finds its true calling. We need solutions that work in the real world, not sterile lab conditions. And frankly, the manual logging systems are a relic. They induce tracking fatigue, leading to incomplete, inaccurate data. A nutritional black hole.
But what if a system could see the sake? Could analyze the vessel, the clarity, the level? What if it could differentiate between a robust junmai and a lighter ginjo simply by forensic visual analysis? That's the promise. That's NutriSnap. It's not just about snapping a photo; it's about discerning the very essence of what's being consumed, extracting data points that manual methods miss entirely. Imagine the precision. The sheer relief. It's not just science fiction; it’s the future.
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