Fish Egg (Caviar / Roe)
Nutrition Information
| Nutrient / Component | Cured Caviar / Roe (Per 100 g) | Sturgeon Caviar (1 Tbsp, 16 g) | Salmon Roe / Ikura (1 Tbsp, 15 g) |
|---|---|---|---|
| Energy (Calories) | 264 kcal | 42.2 kcal | 39.6 kcal |
| Water | 47.5 g | 7.60 g | 7.35 g |
| Protein | 24.60 g | 3.94 g | 3.75 g |
| Total Fat | 17.90 g | 2.86 g | 2.10 g |
| — Monounsaturated Fat | 4.68 g | 0.75 g | 0.55 g |
| — Polyunsaturated Fat | 7.41 g | 1.19 g | 0.95 g |
| — EPA (20:5 n-3) | 2.30 g | 0.37 g | 0.42 g |
| — DHA (22:6 n-3) | 3.80 g | 0.61 g | 0.51 g |
| — Saturated Fat | 4.06 g | 0.65 g | 0.42 g |
| Cholesterol | 588 mg | 94.1 mg | 75.0 mg |
| Total Carbohydrates | 4.00 g | 0.64 g | 0.45 g |
| Dietary Fiber | 0.0 g | 0.0 g | 0.0 g |
| Total Sugars | 0.0 g | 0.0 g | 0.0 g |
| Sodium | 1,500 mg | 240.0 mg | 210.0 mg |
| Choline | 490.0 mg | 78.4 mg | 72.0 mg |
| Phosphorus | 356 mg | 57.0 mg | 49.5 mg |
| Calcium | 275 mg | 44.0 mg | 39.0 mg |
| Potassium | 181 mg | 29.0 mg | 28.5 mg |
| Magnesium | 300 mg | 48.0 mg | 18.0 mg |
| Iron | 11.88 mg | 1.90 mg | 0.45 mg |
| Zinc | 1.22 mg | 0.20 mg | 0.25 mg |
| Selenium | 65.5 µg | 10.48 µg | 9.80 µg |
| Copper | 0.110 mg | 0.018 mg | 0.015 mg |
| Vitamin B12 | 20.00 µg | 3.20 µg | 3.00 µg |
| Vitamin A (RAE) | 271 µg | 43.4 µg | 58.0 µg |
| Vitamin D (D3) | 2.9 µg (117 IU) | 0.46 µg (18.7 IU) | 1.1 µg (44 IU) |
| Vitamin E (Alpha-Tocopherol) | 1.89 mg | 0.30 mg | 0.42 mg |
| Folate (B9) | 50.0 µg | 8.0 µg | 6.0 µg |
| Riboflavin (B2) | 0.620 mg | 0.099 mg | 0.085 mg |
| Pantothenic Acid (B5) | 3.50 mg | 0.560 mg | 0.480 mg |
| Vitamin B6 | 0.320 mg | 0.051 mg | 0.045 mg |
| Thiamine (B1) | 0.190 mg | 0.030 mg | 0.025 mg |
Description
Fish eggs, broadly categorized as roe (unfertilized internal egg masses of marine organisms) and traditionally cured caviar (specifically salted roe from wild or farmed sturgeon species of the Acipenseridae family), represent one of the most bioavailable, nutrient-dense marine foods in human nutrition. Highly prized across culinary cultures—from Caspian sturgeon caviars to Japanese sushi roe (ikura and tobiko)—fish eggs deliver an extraordinary concentration of long-chain polyunsaturated fatty acids, fat-soluble vitamins, and high-biological-value protein. When evaluating fish egg nutritional value per 100g (cured caviar / mixed species roe), it provides approximately 264 calories, 24.6 grams of complete protein, 17.9 grams of marine lipids, and 4.0 grams of carbohydrates. For standard dietary servings—regularly measured as 1 tablespoon of sturgeon caviar (approx. 16 grams) or 1 tablespoon of salmon roe (approx. 15 grams)—the nutrient yield supplies roughly 40 to 42 calories with industry-leading densities of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).
Marine Phospholipids, EPA & DHA Omega-3 Super-Potency
Unlike land-animal poultry eggs where lipids exist predominantly as simple neutral triglycerides, the fats in fish eggs are uniquely structured as marine phospholipids:
Phospholipid Bioavailability: Over 60% of the omega-3 fatty acids in roe are bound to phosphatidylcholine rather than ethyl esters or triglycerides. This structural configuration significantly enhances the crossing of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) across the blood-brain barrier via the Mfsd2a transporter.
Cardiovascular & Neurocognitive Benefits: A single tablespoon of caviar supplies over 1,000 mg of combined EPA and DHA. These long-chain fatty acids resolve chronic vascular inflammation by generating resolvins and protectins, reduce serum triglycerides, preserve myocardial cell membrane fluidity, and support hippocampal synaptic plasticity.
Protein Quality, Complete Amino Acids & Structural Satiety
Fish eggs deliver an impressive 24% to 26% protein content by weight, comprising a comprehensive amino acid distribution that includes optimal ratios of leucine, isoleucine, valine, and lysine. During embryo development, roe concentrates vital structural proteins (such as vitellogenin-derived yolk proteins) that break down efficiently in the digestive tract, stimulating postprandial muscle protein synthesis (MPS) while triggering satiety peptides (such as cholecystokinin) without imposing heavy digestive friction.
Exceptional Micronutrient Matrix: Vitamin B12, Vitamin D, Choline & Selenium
Gram for gram, fish eggs outpace nearly all terrestrial whole foods across critical micronutrients:
Vitamin B12 (Cobalamin) Super-Concentration: Delivering 20.0 µg per 100g (and over 3.2 µg per single tablespoon), just one spoonful fulfills over 130% of the recommended daily value (DV). Vitamin B12 is essential for myelin sheath integrity, cellular DNA methylation, and healthy red blood cell production.
Choline & Selenium: Supplying 490 mg of choline per 100g (approx. 78 mg per tablespoon), fish eggs are a premier dietary source for cell membrane integrity and hepatic lipid transport. Concurrently, a single tablespoon delivers 10.5 µg of selenium (nearly 20% DV) to power the antioxidant selenoprotein glutathione peroxidase.
Fat-Soluble Vitamins (A, D, & E): Fish eggs contain bioavailable cholecalciferol (Vitamin D3 ~117 IU per tbsp) and preformed retinol (Vitamin A), working synergistically to fortify innate immune defenses and maintain bone mineral density.
Sodium & Curing Notes: Because traditional commercial caviar and roe undergo light curing (malossol, ~3–5% salt content) to prevent microbial spoilage and develop umami depth, a single tablespoon contains roughly 240 mg of sodium, which should be accounted for in sodium-restricted protocols.
