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Roe nutrition: calories, carbs, GI, protein, fiber, fats

Fish, roe, mixed species, cooked, dry heat
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Roe

Roe
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high. 27 (low)
Calories ⓘ Calories per 100-gram serving 204
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 1.92 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 oz (28.35 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. 26.1 (acidic)
TOP 5% Cholesterol ⓘHigher in Cholesterol content than 95% of foods
TOP 6% Protein ⓘHigher in Protein content than 94% of foods
TOP 9% Phosphorus ⓘHigher in Phosphorus content than 91% of foods
TOP 11% Vitamin B2 ⓘHigher in Vitamin B2 content than 89% of foods
TOP 15% Vitamin B12 ⓘHigher in Vitamin B12 content than 85% of foods

Roe calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 204
Calories in 1 oz 58 28.35 g
Calories in 3 oz 173 85 g

Roe Glycemic index (GI)

Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
27

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 9% 29% 19% 221% 25% 16% 35% 43% 2% 282% 0%
Calcium: 28 mg of 1,000 mg 3%
Iron: 0.77 mg of 8 mg 10%
Magnesium: 26 mg of 420 mg 6%
Phosphorus: 515 mg of 700 mg 74%
Potassium: 283 mg of 3,400 mg 8%
Sodium: 117 mg of 2,300 mg 5%
Zinc: 1.28 mg of 11 mg 12%
Copper: 0.128 mg of 1 mg 14%
Manganese: 0.013 mg of 2 mg 1%
Selenium: 51.7 µg of 55 µg 94%
Choline: 0 mg of 550 mg 0%

Mineral chart - relative view

Phosphorus
515 mg
TOP 9%
Selenium
51.7 µg
TOP 21%
Magnesium
26 mg
TOP 39%
Potassium
283 mg
TOP 41%
Copper
0.128 mg
TOP 43%
Calcium
28 mg
TOP 45%
Sodium
117 mg
TOP 47%
Zinc
1.28 mg
TOP 49%
Iron
0.77 mg
TOP 68%
Manganese
0.013 mg
TOP 85%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 55% 70% 219% 42% 70% 43% 69% 1443% 0%
Vitamin A: 303 IU of 5,000 IU 6%
Vitamin E : 0 mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 16.4 mg of 90 mg 18%
Vitamin B1: 0.277 mg of 1 mg 23%
Vitamin B2: 0.949 mg of 1 mg 73%
Vitamin B3: 2.192 mg of 16 mg 14%
Vitamin B5: 1.154 mg of 5 mg 23%
Vitamin B6: 0.185 mg of 1 mg 14%
Folate: 92 µg of 400 µg 23%
Vitamin B12: 11.54 µg of 2 µg 481%
Vitamin K: 0 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin B2
0.949 mg
TOP 11%
Vitamin B12
11.54 µg
TOP 15%
Vitamin C
16.4 mg
TOP 21%
Folate
92 µg
TOP 25%
Vitamin B1
0.277 mg
TOP 29%
Vitamin A
303 IU
TOP 29%
Vitamin B5
1.154 mg
TOP 33%
Vitamin B6
0.185 mg
TOP 50%
Vitamin B3
2.192 mg
TOP 57%

Macronutrients chart

28% 9% 2% 58% 3%
Protein:
Daily Value: 57%
28.62 g of 50 g
57%
Fats:
Daily Value: 13%
8.23 g of 65 g
13%
Carbs:
Daily Value: 1%
1.92 g of 300 g
1%
Water:
Daily Value: 3%
58.63 g of 2,000 g
3%
Other:
2.6 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 402% 373% 314% 276% 312% 203% 241% 277% 334%
Tryptophan: 375 mg of 280 mg 134%
Threonine: 1305 mg of 1,050 mg 124%
Isoleucine: 1465 mg of 1,400 mg 105%
Leucine: 2509 mg of 2,730 mg 92%
Lysine: 2179 mg of 2,100 mg 104%
Methionine: 710 mg of 1,050 mg 68%
Phenylalanine: 1401 mg of 1,750 mg 80%
Valine: 1676 mg of 1,820 mg 92%
Histidine: 778 mg of 700 mg 111%

Fat type information

25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g

All nutrients for Roe per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 204kcal 10% 47% 4.3 times more than OrangeOrange
Protein 28.62g 68% 6% 10.1 times more than BroccoliBroccoli
Fats 8.23g 13% 39% 4 times less than Cheddar CheeseCheddar Cheese
Vitamin C 16.4mg 18% 21% 3.2 times less than LemonLemon
Net carbs 1.92g N/A 66% 28.2 times less than ChocolateChocolate
Carbs 1.92g 1% 68% 14.7 times less than RiceRice
Cholesterol 479mg 160% 5% 1.3 times more than EggEgg
Iron 0.77mg 10% 68% 3.4 times less than BeefBeef
Calcium 28mg 3% 45% 4.5 times less than MilkMilk
Potassium 283mg 8% 41% 1.9 times more than CucumberCucumber
Magnesium 26mg 6% 39% 5.4 times less than AlmondAlmond
Fiber 0g 0% 100% N/AOrange
Copper 0.13mg 14% 43% 1.1 times less than ShiitakeShiitake
Zinc 1.28mg 12% 49% 4.9 times less than BeefBeef
Phosphorus 515mg 74% 9% 2.8 times more than Chicken meatChicken meat
Sodium 117mg 5% 47% 4.2 times less than White BreadWhite Bread
Vitamin A 303IU 6% 29% 55.1 times less than CarrotCarrot
Vitamin A RAE 91µg 10% 29%
Selenium 51.7µg 94% 21%
Manganese 0.01mg 1% 85%
Vitamin B1 0.28mg 23% 29% Equal to Pea rawPea raw
Vitamin B2 0.95mg 73% 11% 7.3 times more than AvocadoAvocado
Vitamin B3 2.19mg 14% 57% 4.4 times less than Turkey meatTurkey meat
Vitamin B5 1.15mg 23% 33% Equal to Sunflower seedSunflower seed
Vitamin B6 0.19mg 14% 50% 1.6 times more than OatOat
Vitamin B12 11.54µg 481% 15% 16.5 times more than PorkPork
Folate 92µg 23% 25% 1.5 times more than Brussels sproutBrussels sprout
Saturated Fat 1.87g 9% 48% 3.2 times less than BeefBeef
Monounsaturated Fat 2.13g N/A 51% 4.6 times less than AvocadoAvocado
Polyunsaturated fat 3.4g N/A 23% 13.9 times less than WalnutWalnut
Tryptophan 0.38mg 0% 43% 1.2 times more than Chicken meatChicken meat
Threonine 1.31mg 0% 45% 1.8 times more than BeefBeef
Isoleucine 1.47mg 0% 44% 1.6 times more than Salmon rawSalmon raw
Leucine 2.51mg 0% 44% Equal to Tuna BluefinTuna Bluefin
Lysine 2.18mg 0% 53% 4.8 times more than TofuTofu
Methionine 0.71mg 0% 50% 7.4 times more than QuinoaQuinoa
Phenylalanine 1.4mg 0% 43% 2.1 times more than EggEgg
Valine 1.68mg 0% 43% 1.2 times less than Soybean rawSoybean raw
Histidine 0.78mg 0% 55% Equal to Turkey meatTurkey meat
Omega-3 - EPA 1.26g N/A 32% 1.8 times more than SalmonSalmon
Omega-3 - DHA 1.75g N/A 32% 1.2 times more than SalmonSalmon
Omega-3 - DPA 0.11g N/A 33% 1.6 times less than SalmonSalmon

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 204
% Daily Value*
12%
Total Fat 8g
9%
Saturated Fat 2g
Trans Fat g
160%
Cholesterol 479mg
5%
Sodium 117mg
1%
Total Carbohydrate 2g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 29g
Vitamin D 0mcg 0%

Calcium 28mg 3%

Iron 1mg 13%

Potassium 283mg 8%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
limit break
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Roe nutrition infographic

Roe nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.