1 serving (16 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 |
295.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.8 g | 18% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 147.9 mg | 49% | |
| Sodium | 3548.8 mg | 154% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 44.4 g | 88% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 147.9 mg | 11% | |
| Iron | 3.0 mg | 16% | |
| Potassium | 295.7 mg | 6% | |
* 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 Smelt roe
Smelt roe refers to the eggs harvested from smelt fish, a small, cold-water species commonly found in the Northern Hemisphere. It is highly prized in Japanese cuisine, often served atop sushi or as a garnish in various dishes for its bright orange hue, delicate texture, and mildly briny flavor. Nutritionally, smelt roe is a rich source of protein, omega-3 fatty acids, and essential nutrients such as phosphorus and selenium. It is relatively low in calories, making it a nutrient-dense option for those seeking a healthy seafood choice. Smelt roe also contains vitamins like B12, which is crucial for energy metabolism and maintaining healthy nerve and blood cells. Its light, crisp texture pairs well with other seafood, providing both culinary and nutritional appeal.
Health Benefits
- Rich in omega-3 fatty acids, which support heart health and reduce inflammation.
- Provides vitamin B12, essential for energy production and neurological health.
- Contains selenium, a mineral that acts as an antioxidant and supports thyroid function.
Dietary Considerations
Selection and Storage
Keep smelt roe refrigerated at 32–38°F and consume within 1–2 days of purchase for best quality. It can also be frozen for longer storage, up to 6 months.
Common Questions About Smelt roe Nutrition
Is smelt roe high in protein?
Yes, smelt roe is relatively high in protein for its serving size. A 1-ounce serving (about 28 grams) typically contains around 4-5 grams of protein, making it a good source for those looking to incorporate more protein into their diet.
Can I eat smelt roe on a keto diet?
Yes, smelt roe is suitable for a keto diet as it is low in carbohydrates. A 1-ounce serving of smelt roe typically contains less than 1 gram of carbs, making it an excellent choice for low-carb diets.
What are the health benefits or risks of eating smelt roe?
Smelt roe is a good source of omega-3 fatty acids, which support heart and brain health, as well as vitamin B12 and selenium. However, it can be high in sodium, so it's best consumed in moderation, particularly for those watching their sodium intake or with high blood pressure concerns.
What is the recommended serving size for smelt roe?
A typical serving size of smelt roe is about 1 ounce (28 grams), which provides a flavorful addition to dishes without significantly adding to calorie or fat intake. Depending on your dietary needs, you can adjust the portion size accordingly.
How does smelt roe compare to other types of roe?
Smelt roe is smaller in size and has a milder, less salty taste compared to more expensive types like salmon roe or caviar. It is also lower in calories and fat compared to larger roes, making it an accessible and lighter option for those who enjoy fish roe.
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.
