Fish, roe, mixed species, raw
FDC 175132tbsp (14 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 88 · +13 vs Fish & seafood medianRaw mixed-species fish roe scores 88 of 100, Strong, ranking 4th of 60 in Fish & seafood against a category median of 75. Vitamin E leads at 47% DV, protein follows at 45% DV, with vitamin C at 18% DV and vitamin A at 10% DV in the good tier.
Roe is usually eaten in small spoonfuls, cured or raw, as a garnish on toast, sushi, or blinis rather than as a main portion. The caveat worth noting is cholesterol, notable at 374 mg per 100 g, which is typical for roe and part of why servings tend to stay modest.
See how this score is calculated, build a plate around fish, roe, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 143 kcal | 7% |
| Total fat | 6.4 g | 8% |
| Saturated fat | 1.5 g | 7% |
| Cholesterol | 374 mg | 125% |
| Sodium | 91 mg | 4% |
| Carbohydrate | 1.5 g | 1% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 22 g | 45% |
| Potassium | 221 mg | 5% |
| Calcium | 22 mg | 2% |
| Iron | 0.6 mg | 3% |
| Magnesium | 20 mg | 5% |
| Vitamin C | 16 mg | 18% |
| Vitamin A | 90 µg | 10% |
| Vitamin E | 7 mg | 47% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 20 kcal | 1% |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.2 g | 1% |
| Cholesterol | 52 mg | 17% |
| Sodium | 13 mg | 1% |
| Carbohydrate | 0.21 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 3.1 g | 6% |
| Potassium | 31 mg | 1% |
| Calcium | 3.1 mg | 0% |
| Iron | 0.08 mg | 0% |
| Magnesium | 2.8 mg | 1% |
| Vitamin C | 2.2 mg | 2% |
| Vitamin A | 13 µg | 1% |
| Vitamin E | 0.98 mg | 7% |
Source: USDA FoodData Central · Public domain
FDC 175132Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fish & seafood median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Fish, eel, mixed species, rawDensity 89 vs 88Mollusks, conch, baked or broiledDensity 91 vs 88Mollusks, snail, rawDensity 95 vs 88Original analysis by NutriVerdict
In the kitchen and how to use it
Raw fish roe consists of small, glistening eggs with a distinctive pop and a briny, faintly sweet flavor, and it's used more as a garnish or delicacy than an everyday ingredient. It tops sushi and rice bowls, is spooned onto blini or toast points with a dollop of creme fraiche or sour cream, and adds a burst of saltiness scattered over pasta or folded into a simple scramble. A squeeze of lemon and something rich and creamy, like butter or sour cream, are its classic partners, and a light hand is key since a little goes a long way.
Fresh roe is highly perishable and should be kept tightly covered on ice in the coldest part of the refrigerator, used within a day or two of purchase. By the tablespoon (14 grams) it's a small, concentrated amount rather than a full serving, but per 100 grams it delivers 22.3 grams of protein, 45% of the Daily Value, along with 47% for vitamin E and smaller amounts of vitamin C and vitamin A. At 143 calories per 100 grams and 6.42 grams of fat, a spoonful adds a concentrated, savory garnish rather than a substantial part of a meal, best treated as a finishing touch rather than a main ingredient.
Frequently asked questions about fish, roe
How is raw fish roe served?
It's commonly used as a garnish on sushi, blini, or toast, often with creme fraiche or sour cream, or scattered over pasta.
Is fish roe a good source of protein?
Yes, it provides 22.3 grams of protein per 100 grams, meeting 45% of the Daily Value.
How should fresh fish roe be stored?
Keep it tightly covered and well chilled, ideally on ice, and use it within a day or two since it's highly perishable.