Roe vs. Caviar — Health Impact and Nutrition Comparison

Macronutrients and Calories

As can be observed from the macronutrient composition charts below, caviar is slightly more nutrient-dense, consisting of 48% water, while roe contains 59% water. Caviar also contains slightly more fats and carbs. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Roe

2

Protein: 28.62 g

Fats: 8.23 g

Carbs: 1.92 g

Water: 58.63 g

Other: 2.6 g

Caviar

3

Protein: 24.6 g

Fats: 17.9 g

Carbs: 4 g

Water: 47.5 g

Other: 6 g

Contains more ProteinProtein	+16.3%
Contains more WaterWater	+23.4%

Contains more FatsFats	+117.5%
Contains more CarbsCarbs	+108.3%
Contains more OtherOther	+130.8%

Fats

Caviar has two times higher fats compared to roe.

Caviar provides 17.9g of fat per 100g, while roe contains 8.23g of fat per 100g. In terms of fat content, caviar falls within the top 18% of foods as a source of fats.

Both foods are rich in omega-3 fatty acids and have no trans fats.

In terms of the fat type distribution, both have similar percentages of saturated and unsaturated fats. 

Fat Type Comparison

Fat type breakdown side-by-side comparison

Roe

1

Saturated fat: Sat. Fat 1.866 g

Monounsaturated fat: Mono. Fat 2.129 g

Polyunsaturated fat: Poly. Fat 3.404 g

Caviar

2

Saturated fat: Sat. Fat 4.06 g

Monounsaturated fat: Mono. Fat 4.631 g

Polyunsaturated fat: Poly. Fat 7.405 g

Contains less Sat. FatSaturated fat

-54%

Contains more Mono. FatMonounsaturated fat	+117.5%
Contains more Poly. FatPolyunsaturated fat	+117.5%

Vitamins

The predominant vitamin in both is vitamin B12. A single 28.35 gram serving of roe contains 3.26µg vitamin B12, while the same serving of caviar contains approximately 2 times more (5.67µg) vitamin B12.

The daily need for vitamin B12 is about 2.4µg, which means a single serving of both roe and caviar is more than enough to satisfy the daily need. 

Roe and caviar are also rich in various other vitamins. Roe contains more vitamin B1, vitamin B2, vitamin B3, and folate, while caviar contains more vitamin A, vitamin B5, and vitamin B6. 

The amount of vitamin B5 is 3 times higher in caviar than in roe. 

Additionally, roe contains vitamin C, which is lacking in caviar, while caviar contains vitamin E and vitamin D, which are lacking in roe.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Roe

5

100 g 300 g 1 oz - 28.35g3 oz - 85g

Caviar

8

100 g 300 g 1 tbsp - 16g1 oz - 28.35g

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+45.8%
Contains more Vitamin B2Vitamin B2	+53.1%
Contains more Vitamin B3Vitamin B3	+1726.7%
Contains more FolateFolate	+84%

Contains more Vitamin AVitamin A	+197.8%
Contains more Vitamin B5Vitamin B5	+203.3%
Contains more Vitamin B6Vitamin B6	+73%
Contains more Vitamin B12Vitamin B12	+73.3%

Minerals

Although both roe and caviar contain various minerals, caviar seems to be richer in most. 

Caviar contains more iron, magnesium, calcium, and selenium. Specifically, caviar contains around 15 times more iron and 12 times more magnesium. 

Meanwhile, roe is richer in phosphorus and contains 13 times less sodium than caviar.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Roe

5

100 g 300 g 1 oz - 28.35g3 oz - 85g

Caviar

5

100 g 300 g 1 tbsp - 16g1 oz - 28.35g

Contains more PotassiumPotassium	+56.4%
Contains more CopperCopper	+16.4%
Contains more ZincZinc	+34.7%
Contains more PhosphorusPhosphorus	+44.7%
Contains less SodiumSodium	-92.2%

Contains more MagnesiumMagnesium	+1053.8%
Contains more CalciumCalcium	+882.1%
Contains more IronIron	+1442.9%
Contains more ManganeseManganese	+284.6%
Contains more SeleniumSelenium	+26.7%

Glycemic Index

The glycemic index is a rating system used for foods containing carbohydrates. Since both roe and caviar contain only very few carbohydrates, they both are considered low glycemic index foods. 

Acidity

One way to understand the acidity of foods is through their potential renal acid load (PRAL) value, which shows how much acid or base the given food produces inside the organism. 

Based on our calculations, the PRAL values of roe and caviar are 26.1 and 10.1, respectively, which means both have acidifying effects on the body. 

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Both roe and caviar are great sources of omega-3 fatty acids, known for their cardiovascular benefits. Omega-3 fatty acids have been shown to reduce inflammation and improve lipid profiles, which are important for preventing atherosclerosis (1).

However, there are some factors to consider:

Sodium Content: Caviar is often heavily salted as part of the preservation process, leading to a higher sodium content compared to roe. High sodium intake is associated with hypertension and increased risk of cardiovascular disease.

Cholesterol Content: Both roe and caviar contain cholesterol, but the amounts may vary depending on the species of fish. Cholesterol plays a crucial role in the normal functioning of tissues, but excessive levels can lead to metabolic disorders and elevate cardiovascular risk.

Quality and Processing: The quality and processing methods of roe and caviar can vary widely, impacting their nutritional profiles. Additionally, additives or preservatives used in processing may have implications for heart health.

In summary, both roe and caviar can be part of a heart-healthy diet due to their omega-3 fatty acid content. However, individuals should be mindful of the sodium content, particularly in caviar, and aim for moderation. As with any dietary choice, it's essential to consider overall dietary patterns and health status when incorporating roe or caviar into your diet.

Joints Health

Studies on fish eggs have not been conducted on the omega-3 fatty acids found in fish eggs and other seafood. Researchers believe that omega-3 fatty acids found in fish and fish eggs may help to alleviate rheumatoid arthritis symptoms. Fish eggs containing omega-3 fatty acids may also be anti-inflammatory and inhibit the production of pro-inflammatory cytokines (2).

Brain and Mental Health

Since omega-3 fatty acids are used to build brain and nerve cells, fish eggs rich in omega-3 fatty acids are essential for learning and memory. It has been proposed that decreasing brain inflammation can slow the mental health decline seen in Alzheimer's disease (3).

Furthermore, Omega-3 fatty acids may be beneficial during the depressive phase of bipolar disorder. People who suffer from depression have lower omega-3 fatty acid levels, implying that a lack of this nutrient may be a risk factor for depression (4).

Boost Immune System

Fish eggs contain omega-3 fatty acids and selenium, which may benefit your immune system. Omega-3 fatty acids reduce inflammation and restore the barrier function of your skin, intestines, and lungs, which helps to keep harmful bacteria at bay and keeps you healthy.

Caviar is high in iron, zinc, and magnesium, both of which have antioxidant properties and may help lower oxidative stress levels in the body, reduce inflammation, and boost immunity (5).

Eye Health

Omega-3 fatty acids may aid in preventing and treating a variety of eye diseases. Consuming omega-3 fatty acids, whether in foods or as a supplement, may help reduce macular degeneration and glaucoma. According to research, omega-3 fatty acids in fish eggs can help reduce your risk of developing dry eyes, and they may also help treat bothersome symptoms. Consuming omega-3 fatty acids, whether in foods or as a supplement, may help reduce macular degeneration and glaucoma.

Moreover, omega-3 fatty acids may also aid in the prevention of high eye pressure, which can lead to glaucoma (6).

Allergy

Fish allergy is one of the most common food allergies, affecting one percent of the US population. A person who is allergic to fish may also be allergic to fish eggs.

When a person with a fish allergy is exposed to that fish, proteins in the fish bind to specific IgE antibodies produced by the person's immune system, activating the person's immune defenses and resulting in mild to severe reaction symptoms (7).

Adverse Effects

Fish eggs are high in cholesterol and sodium.

If you are watching your cholesterol or limiting your salt intake, you should consult with your doctor to see if you can eat them on occasion. Remember that fish eggs are high in purines, which can be problematic if you have gout.