Caviar Nutrition

Caviar is not only a delicious delicacy but a healthy food rich in numerous minerals, vitamins, and fatty acids. It is significantly rich in omega-3 fatty acids that can improve a person’s memory. Also, the highly sought-after food is a source of protein, phosphorus, and calcium.

In recent years nutritional benefits of roe have become more obvious. It can keep the immune system, brain function, and skin healthy. So, it doesn’t come as a surprise that caviar is considered by many a “nutritional powerhouse.” It is rich in vitamin B12, magnesium, vitamin D, selenium, phosphorus, calcium, and natural amino acids like arginine, histidine, and lysine.

a bowl of caviar next to a slice of bread

Can Caviar Really Affect Your Health in a Positive Way?

Roe has for a long time been considered a rare and expensive food served only in exquisite top-rated restaurants. It has been viewed as a delicacy rather than a highly nutritious dish that can positively impact one’s health. But, what many may find surprising is that, in a single serving of fish eggs, you will find protein, magnesium, selenium, and vitamins A, B2, B12, and D. Also, amino and fatty acids are present. It can boost the immune system, prevent diseases and improve skeletal function. It doesn’t matter if it’s red or black roe – any type is considered to be a “superfood.” The major health benefits are considered to stem from the high amount of Omega-3 fatty acids, as one tablespoon of roe is packed with one gram of them. This acid type can greatly impact the nervous system. 

What Makes Caviar So Healthy?

During the process of making caviar, the fish have to be kept in a pond where they grow over time and produce roe. It takes about 7 to 10 years for sturgeon to fully mature and produce desirable roe. But, just before ovulation, the fish start to naturally enrich and nourish the unfertilized eggs that will later be harvested. While nourishing the eggs, the sturgeon is giving minerals and vitamins to them so that they can survive and live. The nutritious value of fish eggs is highly important for the production of this unique dish.

Black caviar on a blini

What Are Nutritional and Health Benefits of Roe?

Recent studies have found that fish eggs can have many health benefits. Just a single serving of this delicacy contains an adult’s daily requirement of vitamin B12. The brain function, memory, and the whole nervous system can be positively stimulated by a high dose of Omega-3 fatty acid that is found in the dish. Since fish eggs are also packed with eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA,) they can play a major role in a healthy heart function.

The essential nutrition advantages are numerous, so here is a list of what benefits one can have from eating fish eggs:

  • Lower risk of degenerative diseases like cancer,
  • Improved cardiovascular system,
  • Improved skin elasticity and hydration,
  • Positively affected nervous system,
  • Promoted normal development and growth,
  • It can aid in fighting depression,
  • Fights autoimmune diseases,
  • Promotes normal fetus brain and eye development.

Here is a video on why many people consider it to be ”superfood.”

What Does 1tbsp (16g) of Caviar Contain?

The nutrition value of fish eggs rests upon the vitamins such as vitamin A, C, D, and E, numerous minerals such as calcium, iron, and magnesium, proteins, and essential fats. It’s good to know how much of eachvitamin, mineral, and protein roe contains in 1 tablespoon, so you know how you can reap all the health benefits. Here is a summary of vitamins, minerals, proteins, and essential fats in fish roe.

What Vitamins Are Found in Caviar?

Fish eggs are rich in vitamins that can boost the immune system and quickly aid in fighting many autoimmune diseases. You will find Vitamins D, A, K,  E, B12, B6, Thiamin, Riboflavin, Folate, Choline, and Betaine. Here is a chart of the amount of vitamins in 1 tbsp of roe.

Vitamin A145 IU3%
Vitamin D37.1 IU9%
Vitamin B123.2 mcg53%
Choline78.6 mg
Riboflavin0.1 mg6%
Vitamin E0.3 mg2%
Folate8.0 mcg2%

There Are Some Essential Minerals in Roe

This delicacy is packed with some of the essential minerals for maintaining a healthy body. It contains iron, calcium, zinc, magnesium, and iron. Here is a chart of the amount of minerals found in 16g of roe.

Calcium44.0 mg4%
Phosphorus57.0 mg6%
Iron1.9 mg11%
Magnesium48.0 mg12%
Zinc0.2 mg1%

What Essential Fatty Acids Are Found in Fish Eggs?

The most significant fatty acid found in roe is Omega-3 fatty acid which plays a role in stimulating our immune response to irritants. It is the element that brings forth healthy brain function. Apart from Omega-3 fatty acids, Omega-6 fatty acids are also present, which protect heart health. Here is a chart of fatty acids in 16g of roe.

Omega-3 fatty acids1086 mg
Omega-6 fatty acids13.0 mg
Total Fat2.9 g4%
Saturated Fat0.6 g3%

Proteins and Amino Acids in Fish Eggs

The role of proteins in human health is great. It is a key component that builds muscles, cartilage, skin, and bones. Roe has a large amount of proteins that are essential to our health. Here is a chart of some essential proteins and amino acids.

Threonine202 mg
Tryptophan51.7 mg
Leucine341 mg
Glutamic acid581 mg
Serine304 mg
Aspartic acid382 mg

Tips on Properly Consuming Fish Eggs

Even though fish eggs can incredibly boost your immune system and promote a healthy heart, brain, muscles, and joints, it shouldn’t be eaten in large portions. Instead, it would be best to spread it on blinis, baguettes, or potatoes or sprinkle it over other foods. Just 16g of caviar can already have a positive effect on your whole body.

Since its nutrition value is high, it is not surprising that it hashigh levels of calories. In 1tbsp of roe, there are approximately 42 calories. The good news is that there aren’t any “unhealthy” calories, but it is good to know how many calories there are in a single serving.

We recommend that you should not eat it on a daily basis, and rather treat it as a delicacy and have a small amount of roe two times a week. When eating roe, it would be ideal not to chew it because you will lose the flavor. Instead, savor the fantastic texture and flavor by rolling the roe inside your mouth.

Remember that if you go overboard with fish eggs, it might cause you to elevate your cholesterol and triglyceride levels which can lead to heart disease. Therefore try to keep your portions of the delicacy small.

Good Roe We Recommend You Try

There are many brands of roe on the market but selecting the best one can be a tricky task. Decide how much you want to spend on this delicacy, so you know which is the best one for you. We recommend trying Tsar Nicoulai Caviar if you are looking for a reasonably priced quality roe. If you are looking to spend a bit more money, purchasing the Regalis Caviar Two-Tone Osetra brand would be the best move.

Tin cans of different-colored caviar

Overall, Eating Roe Can Be a Healthy Addition to Your Diet

Incorporating a fair amount of fish eggs into your diet will significantly help in fighting off diseases and boosting your immunity. All components such as vitamins, minerals, essential fatty acids, and proteins in one serving of roe make it a superfood many enjoy. So, have some baguettes or blinis sprinkled with black caviar, salmon caviar, or even tobiko and see how your health will be positively affected.