Caviar, or fish eggs, are often seen as a luxury item in the United States. people are starting to enjoy the salmon roe often served at sushi restaurants more and more. Fish eggs are a good source of omega-3 fatty acids, but they also contain a lot of cholesterol and are often cured with salt, so they are high in sodium.
It’s not always easy to find nutritional information for fish eggs, as many roe suppliers are located outside of the United States and may not have to provide a nutritional label according to FDA regulations. Fish eggs are often used as a garnish, but because we generally eat only a small amount of them, they don’t have a major impact on the calorie count or nutritional value of a meal.
History
Caviar, which is fish eggs, has been eaten since the fourth century B.C. It was often served at fancy dinners. Foie gras was considered a delicacy in ancient Greece, Rome, and Russia. It was enjoyed as a luxury item. There are many options available today for enjoying roe, including salmon roe, tobiko and masago.
Although masago can be used in many different dishes, it is most commonly found in sushi. Sushi is a type of Japanese cuisine that has been around for thousands of years. Sushi started to become popular around the 1750s after nori seaweed was invented in sheet form. Other sushi like nigirizushi didn’t show up until a few years later in 1820.
Masago is a popular alternative to tobiko and is used in many sauces and seafood dishes. Not only does it give food a delicious taste and a satisfying crunch, but it can also make your favorite recipes healthier.
Masago vs. Tobiko vs. Caviar
There are many different types of roe or fish eggs available, not just masago. Masago, tobiko, and caviar are all common ingredients that people enjoy because of their unique flavors and extensive nutrient profiles.
Tobiko is a flying fish roe that is commonly used as a sushi ingredient. It has a bright orange color and a crunchy texture. Tobiko is a type of roe that comes from fish in the Exocoetidae , or flying fish, family. Tobiko is a small, orange-red fish with a distinct smoky flavor.
Masago is cheaper than tobiko and slightly smaller. It has a more subtle flavor and a bit less of a crunch. Tobiko can be used in many different recipes, including egg sushi. Tobiko is only slightly more expensive than masago, so the two can be used in the same dish.
The term caviar is usually used to refer to a delicacy made from the eggs of a fish in the Acipenseridae family. Other more affordable varieties of caviar are available and produced from salmon or the American paddlefish. Eggs that have been salt-cured can be eaten fresh or pasteurized. They can be eaten on their own, with a cracker or bread, or as a garnish or appetizer.
** However, the sustainability of traditional caviar derived from fish like the Beluga sturgeon is many concerns, landing it on the list of fish you should never eat. In addition to avoiding caviar and wild sturgeon, Seafood Watch also recommends that consumers choose fish that have been raised in recirculating aquaculture systems in order to minimize the potential ecological impact.
How to Prepare
Do not use a metal spoon when serving caviar as it can make the flavor taste metallic. Although pearl caviar spoons are commonly sold, plastic or wooden spoons can also be used.
Roe is a type of caviar that is commonly eaten on top of blini, toast, or cucumbers. The eggs of fish are also often used as a decoration on dishes served in restaurants, or as a key ingredient in some sushi rolls.
Fish Egg Nutrition Facts
The following is the nutritional information for 1 tablespoon (16 grams) of sturgeon roe, provided by the USDA.
- Calories : 42
- Fat : 3g
- Sodium : 240mg
- Carbohydrates : 0.6g
- Fiber : 0g
- Sugars : 0g
- Protein : 4g
Although the above information is a good foundation, there may be some nutritional variations depending on the type of fish eggs. For example, one tablespoon of herring roe has only 20 calories and 1 gram of fat. This caviar is a little richer in calories and fat than our previous entry, with about 50 calories and 3 grams of fat per tablespoon.
Carbs
The carbohydrates in fish eggs varies depending on the species, but it is not a lot regardless of the type. If you eat 1 tablespoon of sturgeon roe, you’ll consume less than 1 gram of carbohydrates. Fish eggs do not contain significant levels of either fiber or sugar.
Fats
There are three types of fat in fish eggs: saturated fat, polyunsaturated fat, and monounsaturated fat.
- Saturated fat : There is a small amount (about 1/2 gram) of saturated fat in sturgeon roe, and even less in herring roe. Saturated fats are considered to be less nutritious fats as they may contribute to heart disease. But the amount of saturated fat in fish eggs is not likely to make a difference in your total daily consumption.
- Polyunsaturated fat : You’ll also consume just under 1.2 grams of polyunsaturated fat when you consume a tablespoon of sturgeon roe. Polyunsaturated fatty acids, also called PUFAs, have a positive effect on the cardiovascular system, so they are considered nutritious fats. But roe boosts your polyunsaturated fat intake only minimally.
- Monounsaturated fat : Lastly, you’ll get just under 1 gram of monounsaturated fat from a single serving of sturgeon roe. Monounsaturated fatty acids (MUFAs) are believed to increase your HDL cholesterol or “good” cholesterol.
Nutrition experts say it’s a good idea to replace bad fats like saturated fats and trans fats with healthier fats like monounsaturated or polyunsaturated fat. This means that roughly 15-20% of the calories you consume should come from monounsaturated fatty acids, according to the Academy of Nutrition and Dietetics.
Protein
If you eat fish eggs, you will get a small amount of protein. The amount of protein you get from fish eggs will depend on the type of fish eggs you eat. -Sturgeon roe provides 4 grams of protein per serving while herring roe has 3 grams
Vitamins and Minerals
A single serving of sturgeon roe contains enough vitamin B12 to help you maintain a healthy metabolism and strong heart health. Vitamin B12 is necessary for the proper function of the central nervous system and the synthesis of DNA. If you consume 2,000 calories per day, you will receive 18% of your target amount of choline from this food source.
Choline is important for healthy fat and cholesterol transport in your body, as well as for cognitive function. The eggs of sturgeon fish also contain magnesium (48 milligrams or 15% of the recommended daily intake for magnesium) and selenium (10.5 micrograms, which is about 19% of the recommended daily intake for selenium).
Calories
A tablespoon of fish eggs contains 42 calories, 4 grams of protein, and 3 grams of fat. Around 38% of the calories in fish eggs come from protein, with the remaining 64% coming from fat. How much you consume of fish eggs will be different based on the kind you eat. There is generally less than 1 gram of carbohydrate in a tablespoon of fish roe.
Health Benefits
Fish eggs are a good choice for people following the Paleo diet because they are a source of healthy fat. Eating fish eggs comes with a number of potential health benefits. Caviar, which is fish eggs, has been linked to health problems such as food poisoning and increased cholesterol levels.
May Ease Rheumatoid Arthritis
Fish and fish eggs contain omega-3 fatty acids, which may help reduce symptoms of rheumatoid arthritis, according to researchers. The fatty acids found in fish eggs with omega-3 may help to reduce inflammation and suppress the production of proteins that cause inflammation. Studies have not been conducted on fish eggs specifically, but rather on the omega-3s found in fish eggs and other seafood.
May Promote Brain Health
One serving of fish eggs provides a high amount of the omega-3 fatty acids EPA and DHA. Omega-3 fatty acids are a type of fat that your body needs but cannot produce on its own. You must get these fats from your diet. These fatty acids are found in fish eggs. The fatty acids in question have beneficial effects on cognitive function and brain health. They can help to improve brain function and repair.
May Support Eye Health
DHA and EPA are both important for developing babies’ vision and children and adults’ retinal functioning. Without enough omega-3s in your diet, you might be more likely to get diabetic retinopathy, age-related macular degeneration, and dry eye syndrome. Eating fish eggs could help offset these risks.
May Decrease High Blood Pressure
The omega-3 fatty acids in fish eggs have various benefits for the body such as reducing blood clotting and inflammation, and also dilating blood vessels and lowering blood pressure. Fish eggs that contain fatty acids may help lower blood pressure, especially for those with hypertension.
May Boost Heart Health
Fish eggs are a rich source of omega-3 fatty acids, which have been shown to help reduce unhealthy cholesterol levels, boost other aspects of heart health, and prevent heart disease. The EPA and DHA in fish oil can help to lower cholesterol and triglyceride levels, which may reduce the risk of developing cardiovascular disease. Studies have found that people with cardiovascular disease who consume the fatty acids found in fish eggs have a decreased risk of sudden death from cardiovascular disease.
Potential Downsides
However, there are some potential downsides that need to be considered, plus several reasons that you may want to keep your intake in moderation, including:
1. High in Sodium
Fish egg is high in sodium, with a single tablespoon containing 10 percent of the recommended daily value. If you have high blood pressure or heart problems, you should reduce your sodium intake to keep your blood pressure under control.
A high sodium intake can lead to other health problems like stomach cancer and bone loss.
2. Often Combine with Unhealthy Ingredients
Fish eggs are commonly found in sushi, which can be unhealthy. The raw fish in sushi can contain parasites that can cause infections, and it can also cause foodborne illness.
3. Dropping Population Causing Ecological Concerns
Fish eggs may also be linked to some ecological concerns. The Department of Fisheries and Oceans states that thecapelin population has decreased by 70% from 2015-2018. This is likely due to environmental concerns instead of over-fishing.
Despite this, fishing could still be playing a role in the issue. Fisheries often target egg-bearing fish, which can disrupt the delicate ecosystem and contribute to dwindling capelin populations, according to research professor Dr. Bill Montevecchi.
If this continues, not only will the next generation of capelin be wiped out, but the food supply for large predatory fish that depend on them will decrease as well, potentially causing their populations to decline.
Risks and Side Effects
There have been a few reports of people having allergic reactions to fish roe, such as masago, but it’s not very common. If you have a negative reaction to fish eggs like masago, such as hives, itching, or swelling, stop eating them and talk to your doctor.
Additionally, one tablespoon of fish egg contains 10 percent of the recommended daily value of sodium. If you have high blood pressure, heart problems, or kidney issues, you should moderate your intake of high-sodium foods, as too much sodium has been linked to many adverse effects on health.
You should store fish eggs or masago properly in order to keep it fresh and reduce the risk of food poisoning. Frozen food should only be moved to the fridge when you plan on eating it. You can store this food item in the freezer for up to six months, but it will only stay fresh in the fridge for 3-4 days.
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