1 serving (15 grams) contains 20 calories, 3.0 grams of protein, 1.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
314.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.7 g | 20% | |
| Saturated Fat | 4.7 g | 23% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 786.2 mg | 262% | |
| Sodium | 3773.6 mg | 164% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 47.2 g | 94% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 157.2 mg | 12% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 157.2 mg | 3% | |
* 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 Roe
Roe, the eggs or egg masses of fish such as salmon, sturgeon, or cod, is a delicacy in many cuisines worldwide, including Japanese, Mediterranean, and Scandinavian. It is typically eaten raw, cured, or cooked and serves as a source of high-quality nutrition. Roe is rich in lean protein, containing approximately 20 grams per 100 grams, and provides a moderate amount of healthy fats, including omega-3 fatty acids. It is low in carbohydrates, making it suitable for low-carb diets. Additionally, it offers essential micronutrients like calcium and iron for bone health and oxygen transport, respectively. While roe has a unique briny taste, its nutritional density makes it a prized ingredient in both traditional and gourmet dishes.
Health Benefits
- Roe is an excellent source of protein, with 20 grams per 100 grams, contributing to muscle repair and growth.
- Rich in calcium (approximately 67 mg per 100 grams), it supports bone strength and nerve function.
- Provides iron (about 1.3 mg per 100 grams), necessary for oxygen transport and preventing anemia.
- Contains omega-3 fatty acids, known for promoting heart health and reducing inflammation.
- Low in carbohydrates (0 grams), making it suitable for managing blood sugar levels in low-carb and ketogenic diets.
Dietary Considerations
Selection and Storage
Fresh roe should be kept refrigerated at 32°F to 38°F and consumed within 1-2 days. For longer storage, freezing is recommended, with proper airtight packaging to prevent freezer burn.
Common Questions About Roe Nutrition
Is roe high in protein?
Yes, roe is high in protein, providing approximately 20 grams of protein per 100 grams. This makes it an excellent choice for those looking to increase their protein intake while consuming minimal carbs and sugar.
Can I eat roe on a keto diet?
Yes, roe is an excellent choice for a keto diet as it contains 0 grams of carbohydrates while being rich in fats (6.67 grams per 100 grams) and protein. It fits perfectly into the macronutrient requirements of a ketogenic lifestyle.
What are the health benefits and concerns of eating roe?
Roe is packed with protein, omega-3 fatty acids, and essential vitamins like vitamin B12. However, it is high in sodium, containing around 1600 milligrams per 100 grams, which may be concerning for individuals monitoring their sodium intake or with conditions like hypertension.
What is the recommended serving size for roe?
A typical serving of roe is about 1 tablespoon (approximately 15 grams), which provides around 20 calories and 3 grams of protein. Due to its high sodium content, moderate consumption is recommended.
How does roe compare to caviar in nutrition and taste?
Roe and caviar are nutritionally similar, both rich in protein and healthy fats, but caviar is typically saltier and has a more refined taste. Roe is often more affordable and accessible, making it a popular alternative for similar preparation methods.
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.
