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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 March 23, 2022
Education: Nutrition & Microbiology at YSU
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.

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.

Calories

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

Caviar is moderate to low in calories.

Vitamins

Caviar is an excellent source of vitamins, especially Vitamin B-family and Vitamin E. Thiamine (B1), riboflavin (B2), cyanocobalamin (B12), and pantothenic acid (B5) are the major vitamins in caviar.

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

Caviar falls in the range of the top 14% of foods as a source of Vitamin B12. One serving of caviar packs more than double your daily requirement of Vitamin B12.

One serving of caviar can 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 D, Vitamin B6, and folate in moderate amounts.

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 minerals profile. It contains a high amount of magnesium (300mg per 100g), phosphorus (275mg per 100g), calcium (275mg per 100g), selenium (65.5µg), and iron (11.88mg 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.

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

Caviar also provides a moderate amount of manganese, choline, copper, and selenium.

Important to note that caviar has a high amount of sodium, more than 97% of foods. It can cover more than 60% of your daily sodium need. 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%

Carbohydrates

Caviar contains a tiny amount of carbs: 4g and all that carbs are net carbs.

Protein

Protein is in charge of nutrient processing, assisting us in moving parts of our bodies correctly, providing immune protection, and assisting in regulating hormone synthesis.

Caviar is rich in high-quality protein. It provides 4g of protein per serving size 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 tryptophan, threonine, isoleucine, phenylalanine, valine, histidine, lysine, and methionine.

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

4.06% 4.631% 7.405%
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 size 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. Slightly notes, if you have any cardiovascular issues, consume caviar in moderation.

Organic Acids

Caviar contains a high concentration 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].

Glycemic Index

Based on the deficient 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 350+ pages.

Acidity

Caviars are acidic. The pH value of caviar falls in the range of 4.8-5. 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.

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.

References

  1. https://pubmed.ncbi.nlm.nih.gov/32349203/
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: March 23, 2022

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)
Insulin index ⓘ
N/A
Calories
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)
97% Sodium
95% Iron
95% Cholesterol
91% Calcium
91% Magnesium
Explanation: The given food contains more Sodium than 97% of foods. Note that this food itself is richer in Sodium than it is in any other nutrient. Similarly, it is relatively rich in Iron, Cholesterol, Calcium, and Magnesium.

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%

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

All nutrients for Caviar per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 60% 4g 13.5 times less than Chocolate Chocolate
Protein 59% 13% 24.6g 8.7 times more than Broccoli Broccoli
Fats 28% 18% 17.9g 1.9 times less than Cheese Cheese
Carbs 1% 63% 4g 7 times less than Rice Rice
Calories 13% 35% 264kcal 5.6 times more than Orange Orange
Sugar N/A 100% 0g N/A Coca-Cola
Fiber 0% 100% 0g N/A Orange
Calcium 28% 9% 275mg 2.2 times more than Milk Milk
Iron 149% 5% 11.88mg 4.6 times more than Beef Beef
Magnesium 71% 9% 300mg 2.1 times more than Almond Almond
Phosphorus 51% 13% 356mg 2 times more than Chicken meat Chicken meat
Potassium 5% 64% 181mg 1.2 times more than Cucumber Cucumber
Sodium 65% 3% 1500mg 3.1 times more than White Bread White Bread
Zinc 9% 55% 0.95mg 6.6 times less than Beef Beef
Copper 12% 48% 0.11mg 1.3 times less than Shiitake Shiitake
Vitamin A 18% 20% 905IU 18.5 times less than Carrot Carrot
Vitamin E 13% 41% 1.89mg 1.3 times more than Kiwifruit Kiwifruit
Vitamin D 29% 41% 2.9µg 1.3 times more than Egg Egg
Vitamin C 0% 100% 0mg N/A Lemon
Vitamin B1 16% 35% 0.19mg 1.4 times less than Pea Pea
Vitamin B2 48% 13% 0.62mg 4.8 times more than Avocado Avocado
Vitamin B3 1% 90% 0.12mg 79.8 times less than Turkey meat Turkey meat
Vitamin B5 70% 27% 3.5mg 3.1 times more than Sunflower seed Sunflower seed
Vitamin B6 25% 38% 0.32mg 2.7 times more than Oat Oat
Folate 13% 35% 50µg 1.2 times less than Brussels sprout Brussels sprout
Vitamin B12 833% 14% 20µg 28.6 times more than Pork Pork
Vitamin K 1% 80% 0.6µg 169.3 times less than Broccoli Broccoli
Tryptophan 0% 47% 0.32mg 1.1 times more than Chicken meat Chicken meat
Threonine 0% 46% 1.26mg 1.8 times more than Beef Beef
Isoleucine 0% 57% 1.04mg 1.1 times more than Salmon Salmon
Leucine 0% 51% 2.13mg 1.1 times less than Tuna Tuna
Lysine 0% 60% 1.83mg 4.1 times more than Tofu Tofu
Methionine 0% 54% 0.65mg 6.7 times more than Quinoa Quinoa
Phenylalanine 0% 51% 1.07mg 1.6 times more than Egg Egg
Valine 0% 53% 1.26mg 1.6 times less than Soybean Soybean
Histidine 0% 62% 0.65mg 1.2 times less than Turkey meat Turkey meat
Cholesterol 196% 5% 588mg 1.6 times more than Egg Egg
Saturated Fat 20% 30% 4.06g 1.5 times less than Beef Beef
Monounsaturated Fat N/A 33% 4.63g 2.1 times less than Avocado Avocado
Polyunsaturated fat N/A 14% 7.41g 6.4 times less than Walnut Walnut

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

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. 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.