1 serving (28 grams) contains 40 calories, 6.0 grams of protein, 2.0 grams of fat, and 1.0 grams of carbohydrates.
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Nutrition Information
Calories |
339.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.9 g | 21% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 84.7 mg | 28% | |
| Sodium | 2033.9 mg | 88% | |
| Total Carbohydrates | 8.5 g | 3% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 50.8 g | 101% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 169.5 mg | 13% | |
| Iron | 4.2 mg | 23% | |
| Potassium | 254.2 mg | 5% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Masago
Masago, also known as capelin roe, is the edible eggs of the capelin fish, a member of the smelt family. It is most commonly found in Japanese cuisine as a topping for sushi, salads, and other delicacies. Masago is small, orange, and has a mild, salty flavor with a slightly crunchy texture. Nutritionally, it is low in calories, rich in protein (21.4 g per 100g), and provides healthy fats. While it contains minimal carbohydrates and no fiber, it is a source of calcium (71 mg) and iron (1.8 mg). Masago also offers omega-3 fatty acids, which contribute to heart and brain health. However, it is relatively high in sodium, which should be noted by those monitoring their sodium intake.
Health Benefits
- Rich in omega-3 fatty acids (DHA and EPA), which support heart health and cognitive function.
- A good source of protein (21.4g per 100g), aiding muscle repair and growth.
- Contains iron (1.8mg per 100g), supporting oxygen transport in the blood and reducing fatigue.
Dietary Considerations
Selection and Storage
Store masago in the refrigerator and consume within 3-4 days of opening. It can be frozen for up to 3 months but should be thawed gradually in the fridge before use.
Common Questions About Masago Nutrition
Is masago high in protein?
Yes, masago is relatively high in protein, providing approximately 21.4 grams of protein per 100 grams. This makes it a good option for those looking to increase their protein intake, particularly from seafood.
Can I eat masago on a keto diet?
Yes, masago is compatible with a keto diet as it is low in carbs, with only about 3.57 grams of carbohydrates per 100 grams. Its moderate fat content and rich protein profile also align well with ketogenic dietary requirements.
What are the health benefits or concerns of eating masago?
Masago is a good source of protein, omega-3 fatty acids, and certain micronutrients like vitamin B12 and selenium, which support brain and immune health. However, it is high in sodium (857 mg per 100 grams), which may be a concern for people monitoring their salt intake.
How much masago should I eat in one serving?
A typical serving of masago is about 1 to 2 tablespoons (15 to 30 grams), providing around 20 to 40 calories and manageable sodium levels. Moderation is key, especially when considering its sodium content.
How does masago compare to tobiko?
Masago (capelin roe) is smaller and less crunchy than tobiko (flying fish roe) but has a similar salty and slightly sweet flavor. Masago is often more affordable and commonly used as a topping in sushi, while tobiko might be preferred for its texture and vibrant colors.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
