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Caviar Nutrition & Calories – Complete Data of All Nutrients

Fish, caviar, black and red, granular
*all the values are displayed for the amount of 100 grams
Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on September 29, 2023
Medically reviewed by Astghik Baghinyan Article author photo Astghik Baghinyan
Caviar

Introduction

Although caviar isn't a typical everyday meal, it's considered a luxurious seafood delicacy. We'll go through the nutritional values and essential micronutrients of caviar.

What is Caviar?

Caviar is the roe or eggs of various species of sturgeon fish. Osetra, Beluga, Kaluga, Sevruga, and Sterlet are the most common species. Although female fish lay eggs, only sturgeon eggs are considered caviar. Other fish eggs, such as salmon, trout, and flying fish, are known as "roe": they are a popular and less expensive alternative to caviar. 

In this article, we will solely focus on the nutritional composition of caviar. To learn more about the history of caviar, its varieties, as well as the proper way to prepare, eat, and store it, check out our article on the topic – Caviar: Varieties, Consumption, Storage, and Taste

Nutrition

This section of the article will discuss uses in different diets and nutrition of black and red granular caviar (vitamins, minerals, micronutrients).

Caviar has a rich nutritional profile, even if consumed in small amounts.

The serving size is usually one tablespoon or approximately 16 grams.

Caviar consists of 48% water, 25% protein, and 18% fats, as depicted in the macronutrient composition chart below.

Macronutrients chart

25% 18% 4% 48% 6%
Protein:
Daily Value: 49%
24.6 g of 50 g
49%
Fats:
Daily Value: 28%
17.9 g of 65 g
28%
Carbs:
Daily Value: 1%
4 g of 300 g
1%
Water:
Daily Value: 2%
47.5 g of 2,000 g
2%
Other:
6 g

 Make sure to also read our article on the health benefits of caviar to learn more about how its rich nutritional profile affects your health.

Calories

100g of caviar provides 264 calories, and one average serving (16g) of caviar provides only 42 calories.

Hence, caviar contains moderate to low calories. Since caviar is packed with rich nutrients, it is a great choice for weight loss diets. Learn more about how caviar fits into popular weight loss diets in our article. 

Carbohydrates

Caviar contains only a few grams of carbs4g per 100-gram serving, and all the carbs are net carbs. To learn more about how caviar fits into the keto diet, check our article – Caviar and Keto Diet - Is It Keto-Friendly.     

Protein

Proteins are responsible for nutrient processing, aiding in the proper movement of body parts, providing immune protection, and assisting in the regulation of hormone synthesis.

Caviar is rich in high-quality protein. It provides 4g of protein per serving and 24.6 g per 100g accordingly.

Caviar falls in the range of the top 13% of foods as a source of protein.

Caviar is relatively high in all 9 essential amino acids – tryptophan, threonine, isoleucine, phenylalanine, valine, histidine, lysine, leucine, and methionine. It also contains other amino acids, such as arginine, cystine, tyrosine, glutamic acid, serine, alanine, glycine, proline, and aspartic acid. 

Caviar also contains a high concentration of protein fractions such as vitellin and phosvitin. Small proteins, possibly lysozyme or phosvitin, are also present in salmon roe.

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 347% 361% 222% 235% 262% 185% 184% 209% 279%
Tryptophan: 323 mg of 280 mg 115%
Threonine: 1263 mg of 1,050 mg 120%
Isoleucine: 1035 mg of 1,400 mg 74%
Leucine: 2133 mg of 2,730 mg 78%
Lysine: 1834 mg of 2,100 mg 87%
Methionine: 646 mg of 1,050 mg 62%
Phenylalanine: 1071 mg of 1,750 mg 61%
Valine: 1263 mg of 1,820 mg 69%
Histidine: 649 mg of 700 mg 93%

Fats

Caviar has a high amount of good fats. It falls in the range of the top 18% of foods as a source of fats, containing 25.6g per 100g; this is two times higher than the fat content of broccoli.

Of these fats, 4.06g is saturated, 4.6g is monounsaturated, and 7.4g is polyunsaturated.

Moreover, caviar is rich in omega-3 fatty acids along with large amounts of eicosapentaenoic acid and docosahexaenoic acid, which can help to support the nervous system, immune system, and circulatory system health.

Caviar contains no trans fats.

Fat type information

25% 29% 46%
Saturated Fat: 4.06 g
Monounsaturated Fat: 4.631 g
Polyunsaturated fat: 7.405 g

Cholesterol

Caviar contains a high level of cholesterol. It falls in the range of the top 5% of foods as a source of cholesterol.

One serving of caviar can cover 30% of your daily cholesterol need.

There are two types of cholesterol: high-density lipoproteins (HDL) and low-density lipoproteins (LDL). HDL is considered to be healthy, whereas LDL is considered to be unhealthy. Caviars’ cholesterol is LDL, but the omega-3 fatty acids can significantly reduce triglycerides and raise HDL levels – “the good” cholesterol. Please also note if you have any cardiovascular issues, it is recommended to consume caviar in moderation to control the cholesterol intake.

Organic Acids

Caviar contains high concentrations of organic acids such as citric, lactic, and acetic acids. Organic acids can stimulate pancreatic enzyme secretion, reduce gastric pH, inhibit pathogens, and serve as an energy source during GI-tract intermediary metabolism (1).

Vitamins

Caviar is an excellent source of vitamins, especially B-complex vitamins and Vitamin D. Pyridoxine (B6), riboflavin (B2), cyanocobalamin (B12), and pantothenic acid (B5) are the predominant vitamins in caviar.

All B-complex vitamins aid the body's energy production by converting carbohydrates into glucose.

Caviar falls in the top 14% of foods as a source of Vitamin B12. 

One serving of caviar (16 grams) packs more than double your daily requirement of Vitamin B12.

One serving of caviar can also cover 20% of your daily Vitamin B5 need. Caviar is an excellent source of Vitamin B2, providing about 0.62mg per 100 g. It falls in the range of the top 13% of foods as a source of Vitamin B2.

Caviar also provides Vitamin A, Vitamin E, Vitamin B1 (Thiamine), and folate in moderate amounts. It is lowest in Vitamin B3 (niacin) and Vitamin C, and it completely lacks Vitamin C. 

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 55% 38% 87% 0% 48% 144% 3% 210% 74% 38% 2500% 2%
Vitamin A: 905 IU of 5,000 IU 18%
Vitamin E : 1.89 mg of 15 mg 13%
Vitamin D: 2.9 µg of 10 µg 29%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.19 mg of 1 mg 16%
Vitamin B2: 0.62 mg of 1 mg 48%
Vitamin B3: 0.12 mg of 16 mg 1%
Vitamin B5: 3.5 mg of 5 mg 70%
Vitamin B6: 0.32 mg of 1 mg 25%
Folate: 50 µg of 400 µg 13%
Vitamin B12: 20 µg of 2 µg 833%
Vitamin K: 0.6 µg of 120 µg 1%

Minerals

Caviar has a rich mineral profile. It contains high amounts of magnesium (300mg per 100g), phosphorus (275mg per 100g), calcium (275mg per 100g), selenium (65.5µg), iron (11.88mg per 100g), and choline (491mg per 100g).

Caviar falls in the range of the top 5% and 9% of foods as a source of iron, magnesium, and calcium.

Caviar contains 2.2 times more calcium than milk and 4.6 times more iron than beef per 100-gram serving, although caviar is usually consumed in smaller amounts.

One serving of caviar can cover 30% of your daily iron need.

Caviar also provides moderate amounts of manganese and copper.

It is important to note that caviar contains high amounts of sodium, more than 97% of foods. One serving (16 grams) of caviar contains 240mg of sodium. Too much sodium intake can cause stroke, heart failure, osteoporosis, stomach cancer, and kidney disease. So, it is better to consume caviar in moderation.

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 83% 446% 215% 153% 16% 196% 26% 37% 7% 358% 268%
Calcium: 275 mg of 1,000 mg 28%
Iron: 11.88 mg of 8 mg 149%
Magnesium: 300 mg of 420 mg 71%
Phosphorus: 356 mg of 700 mg 51%
Potassium: 181 mg of 3,400 mg 5%
Sodium: 1500 mg of 2,300 mg 65%
Zinc: 0.95 mg of 11 mg 9%
Copper: 0.11 mg of 1 mg 12%
Manganese: 0.05 mg of 2 mg 2%
Selenium: 65.5 µg of 55 µg 119%
Choline: 490.9 mg of 550 mg 89%

Glycemic Index

Based on the low level of carbohydrates, caviar can be considered a 0 glycemic index. You can also visit our Glycemic index chart page for glycemic index values of 600+ pages.

Acidity

Caviars are acidic. The pH value of caviar falls in the range of 4.8 to 5. The acidity of caviar can also be measured by looking at its potential renal acid load or PRAL value. Caviar has a PRAL value of 10.1, making it an acid-producing food.

Purines in Caviar

Purines are natural substances that, when metabolized, form uric acids. Eating foods high in purines may cause uric acid to accumulate in the body, putting the individual at risk for various illnesses, including gout

Kaneko et al. determined that caviar contains 94.7 mg of purines per 100-gram serving, classifying it within the low to moderate range of purine content (2).

Wild-Caught vs. Farmed Sturgeon Caviar: A Nutritional Comparison

In a study by Wirth et al., the authors compared the nutritional compositions of caviar sourced from 22 wald-caught and 2 farmed sturgeon specimens (3). The authors found that caviar obtained from farmed sturgeon had lower protein and lipid levels than caviar obtained from wild-caught surgeons. 

Caviar samples from farmed sturgeons also had higher levels of linoleic acid and lower levels of arachidonic acid; however, the proportion of n-3/n-6 PUFAs (polyunsaturated fatty acids) was similar in wild-caught and farmed sturgeon caviar. Moreover, one of the samples from the farmed sturgeons was found to have the lowest concentration of DDT

A different study found that although differences existed between the caviar sourced from farmed and wild-caught sturgeons, they did not significantly impact the overall quality of the caviar (4). The authors concluded that caviar from farmed sturgeon may be a more sustainable source

Comparison to Similar Foods

We compared caviar to other foods in our database and highlighted which one contains more macronutrients.

Compared with roe, caviar is higher in Vitamin B12, iron, magnesium, Vitamin B5, selenium, and calcium.

When it comes to truffles, caviar provides more iron, Vitamin B5, magnesium, and selenium.

Important nutritional characteristics for Caviar

Caviar
Glycemic index ⓘ Caviar can be considered as a 0 glycemic index food as it does not have carbs.
Source: https://foodstruct.com/articles/glycemic-index-of-0-no-carb-foods
0 (low)
Calories ⓘ Calories per 100-gram serving 264
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 4 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 tbsp (16 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. 10.1 (acidic)
TOP 3% Sodium ⓘHigher in Sodium content than 97% of foods
TOP 5% Iron ⓘHigher in Iron content than 95% of foods
TOP 5% Cholesterol ⓘHigher in Cholesterol content than 95% of foods
TOP 9% Calcium ⓘHigher in Calcium content than 91% of foods
TOP 9% Magnesium ⓘHigher in Magnesium content than 91% of foods

Caviar calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 264
Calories in 1 tbsp 42 16 g
Calories in 1 oz 75 28.35 g

Caviar Glycemic index (GI)

Caviar can be considered as a 0 glycemic index food as it does not have carbs.
Source: https://foodstruct.com/articles/glycemic-index-of-0-no-carb-foods
0

Mineral chart - relative view

Sodium
1500 mg
TOP 3%
Iron
11.88 mg
TOP 5%
Magnesium
300 mg
TOP 9%
Calcium
275 mg
TOP 9%
Phosphorus
356 mg
TOP 13%
Selenium
65.5 µg
TOP 21%
Choline
490.9 mg
TOP 46%
Copper
0.11 mg
TOP 48%
Zinc
0.95 mg
TOP 55%
Potassium
181 mg
TOP 64%
Manganese
0.05 mg
TOP 66%

Vitamin chart - relative view

Vitamin B2
0.62 mg
TOP 13%
Vitamin B12
20 µg
TOP 14%
Vitamin A
905 IU
TOP 20%
Vitamin B5
3.5 mg
TOP 27%
Folate
50 µg
TOP 35%
Vitamin B1
0.19 mg
TOP 35%
Vitamin B6
0.32 mg
TOP 38%
Vitamin D
2.9 µg
TOP 41%
Vitamin E
1.89 mg
TOP 41%
Vitamin K
0.6 µg
TOP 80%
Vitamin B3
0.12 mg
TOP 90%
Vitamin C
0 mg
TOP 100%

All nutrients for Caviar per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 264kcal 13% 35% 5.6 times more than OrangeOrange
Protein 24.6g 59% 13% 8.7 times more than BroccoliBroccoli
Fats 17.9g 28% 18% 1.9 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 4g N/A 60% 13.5 times less than ChocolateChocolate
Carbs 4g 1% 63% 7 times less than RiceRice
Cholesterol 588mg 196% 5% 1.6 times more than EggEgg
Vitamin D 2.9µg 29% 41% 1.3 times more than EggEgg
Iron 11.88mg 149% 5% 4.6 times more than BeefBeef
Calcium 275mg 28% 9% 2.2 times more than MilkMilk
Potassium 181mg 5% 64% 1.2 times more than CucumberCucumber
Magnesium 300mg 71% 9% 2.1 times more than AlmondAlmond
Sugar 0g N/A 100% N/ACoca-Cola
Fiber 0g 0% 100% N/AOrange
Copper 0.11mg 12% 48% 1.3 times less than ShiitakeShiitake
Zinc 0.95mg 9% 55% 6.6 times less than BeefBeef
Phosphorus 356mg 51% 13% 2 times more than Chicken meatChicken meat
Sodium 1500mg 65% 3% 3.1 times more than White BreadWhite Bread
Vitamin A 905IU 18% 20% 18.5 times less than CarrotCarrot
Vitamin A RAE 271µg 30% 24%
Vitamin E 1.89mg 13% 41% 1.3 times more than KiwifruitKiwifruit
Selenium 65.5µg 119% 21%
Manganese 0.05mg 2% 66%
Vitamin B1 0.19mg 16% 35% 1.4 times less than Pea rawPea raw
Vitamin B2 0.62mg 48% 13% 4.8 times more than AvocadoAvocado
Vitamin B3 0.12mg 1% 90% 79.8 times less than Turkey meatTurkey meat
Vitamin B5 3.5mg 70% 27% 3.1 times more than Sunflower seedSunflower seed
Vitamin B6 0.32mg 25% 38% 2.7 times more than OatOat
Vitamin B12 20µg 833% 14% 28.6 times more than PorkPork
Vitamin K 0.6µg 1% 80% 169.3 times less than BroccoliBroccoli
Folate 50µg 13% 35% 1.2 times less than Brussels sproutBrussels sprout
Saturated Fat 4.06g 20% 30% 1.5 times less than BeefBeef
Monounsaturated Fat 4.63g N/A 33% 2.1 times less than AvocadoAvocado
Polyunsaturated fat 7.41g N/A 14% 6.4 times less than WalnutWalnut
Tryptophan 0.32mg 0% 47% 1.1 times more than Chicken meatChicken meat
Threonine 1.26mg 0% 46% 1.8 times more than BeefBeef
Isoleucine 1.04mg 0% 57% 1.1 times more than Salmon rawSalmon raw
Leucine 2.13mg 0% 51% 1.1 times less than Tuna BluefinTuna Bluefin
Lysine 1.83mg 0% 60% 4.1 times more than TofuTofu
Methionine 0.65mg 0% 54% 6.7 times more than QuinoaQuinoa
Phenylalanine 1.07mg 0% 51% 1.6 times more than EggEgg
Valine 1.26mg 0% 53% 1.6 times less than Soybean rawSoybean raw
Histidine 0.65mg 0% 62% 1.2 times less than Turkey meatTurkey meat
Omega-3 - EPA 2.74g N/A 32% 4 times more than SalmonSalmon
Omega-3 - DHA 3.8g N/A 32% 2.6 times more than SalmonSalmon
Omega-3 - DPA 0.23g N/A 33% 1.3 times more than SalmonSalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 264
% Daily Value*
28%
Total Fat 18g
18%
Saturated Fat 4g
Trans Fat g
196%
Cholesterol 588mg
0%
Sodium 1,500mg
1%
Total Carbohydrate 4g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 25g
Vitamin D 117mcg 20%

Calcium 275mg 28%

Iron 12mg 150%

Potassium 181mg 5%

*
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
limit break
 ⓘ 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

Caviar nutrition infographic

Caviar 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/174188/nutrients

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