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Caviar Nutrition - Is Caviar Good for you? - Surprising Health Benefits of Fish Roe

Before ovulation, mature female fish or sturgeon naturally nourish each unfertilized egg with enough vitamins and minerals to create a life-support system for potential offspring. This causes the roe/caviar to be packed with nutrients like protein, omega-three fatty acids, and vitamins such as A, B12, and C that we can also readily absorb. The health benefits of eating caviar can be pretty astounding. Let’s take a closer look.

Is Caviar Good For You?

The Simple answer - Yes. Eating caviar can have numerous benefits to your health. One serving of caviar is packed full of protein, calcium, iron, magnesium, phosphorus, selenium, and vitamins A, B2, B6, B12, B44, D, K and more. Caviar is also known to contain a variety of natural essential amino acids such as lysine, arginine, isoleucine, methionine and histidine.

One tablespoon (15g) of caviar contains at least a gram of Omega-3 fatty acids along with large amounts of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which are known to support nervous system, immune system and circulatory system health. Due to these high amounts of Omega improved brain function and memory to alleviating symptoms of depression and bipolar disorder. *There is also evidence that regular consumption of fish products by pregnant women and women who may become pregnant plays a role in normal fetal brain and eye development.

One of the most amazing facts we've learned about caviar nutrition is that those extremely important "healthy fats", Omega-3s EPA and DHA, are 3 times as prevalent in the eggs of the fish than in the meat or skin! So, enjoying just a small amount of roe can do wonders for your essential fatty acid consumption. 

Here are some of the benefits associated with caviar/roe:

Can Help Improve Brain Function

  • The omega-3 fatty acids in caviar can help to improve cognitive function and memory. Caviar can also help to protect the brain from age-related damage. 

Can Help Fight Inflammation - Improve Joint Systems and Skeletal Structure

  • Caviar is rich in omega-three fatty acids, which are known for their anti-inflammatory properties. These omega-three fatty acids in caviar can help to reduce inflammation throughout the body. Caviar can also help to reduce the risk of arthritis and other inflammatory diseases.

Can Help Lower Cholesterol Levels and Prevent Heart Disease. 

  • Omega-3 fatty acids have been shown to help lower cholesterol levels. Caviar can also help to prevent heart disease as the oils can lower risk for Atherosclerosis and reduce elevated triglycerides in your blood, which is a risk factor for heart disease. It can also increase “good” HDL cholesterol.

Can Help Boost The Immune System

  • Omega-3 fatty acids are known to benefit the immune system by producing a group of chemicals called eicosanoids, which act as messengers between cells during an immune response. Caviar can help quicken your immune system response, preventing illness.

Can Help Improve Vision

  • Omega-3's are also known to be beneficial for eye health. A study in the Journal of Nature showed that Sturgeon caviar helped reduce the risk of Macular degeneration. Caviar can also help to improve night vision by slowing eye-cell degradation caused by age. Caviar also contains vitamin A which is essential for visual health.

Can Help Improve Skin Conditions and Prevent Aging

  • Sturgeon caviar can help to reduce the rate of cell death. Caviar is also a good source of antioxidants, which can help to protect the cells from damage and delay the aging process. The high level of Omega-three fatty acids can reduce skin irritation, dermatitis, improving skin elasticity, hydration, reducing wrinkles.
    If you want to naturally help slow the aging process, then consider adding caviar to your diet. 

Can Help Boost Fertility

  • Caviar is high in omega-three fatty acids, which are essential for reproductive health. Caviar is also a good source of vitamins and minerals, including vitamin B12, selenium, and zinc. All of these nutrients are important for a healthy pregnancy. If you're trying to conceive, consider adding caviar to your diet. Caviar can also help to balance hormone levels.

Can Caviar Be Bad For You?

Despite the high levels of vitamins, minerals and essential fats, caviar has relatively high levels of sodium and calories. Therefore, eating moderate servings, about 30 to 50 grams per person, is recommended, however, we don't suggest using caviar as your only dietary supplement!

"A balanced diet that includes lean protein and fresh fruits and vegetables will provide a far greater benefit in terms of vitamin and mineral content."

Caviar is only bad for you if you happen to be allergic to it... Any food and therefore any roe has the potential to cause an allergic reaction -- you should be cautious if you already have a fish or shellfish allergy. There are many different ways this allergy can appear, such as rash or swelling of your throat/tongue.

*Pregnant women should consult their doctor before eating fish roe. It is known that seafood consumption helps benefit fetal brain and eye development, however, some "non-kill" method roe/caviar producers administer a natural pregnancy-inducing hormone to milk/“stripe” the eggs out of the fish.* Our recommendation for pregnant women wishing to consume caviar/roe is to avoid farmed Trout roe and aim for wild Salmon roe or fine Sturgeon Caviar. Trout are most commonly "milked", wild roe and majority of fine sturgeon caviar is not - contact your caviar supplier before purchasing. 

Caviar Nutrition Facts:

Serving Size: 1 oz (28g) Amount Per Serving: 

Calories 71, Fat Cal. 45, Total Fat 5g (8%DV), Sat. Fat 1g (6%DV), Trans Fat 0g, Cholesterol. 165mg (55%DV), Sodium 420mg (18%DV), Total Carb. 1g (0%DV), Fiber 0g (0%DV), Sugars Og, Protein 7g, Vitamin A (5%DV), Vitamin B12 (236%DV), Vitamin C (0%DV), Calcium (8%DV), Selenium (34%DV), Iron (18%DV). 

Caviar Vitamins:

As you can see, one serving packs more than double your daily vitamin B12 needs. Vitamin B12 is essential for the development and function of your nervous system, as well as the production of DNA and red blood cells (2Trusted Source). 

Most people think of Vitamin C when they are feeling under the weather and need a boost. Yet, Vitamin A and Vitamin E both boost the immune system as well. "Vitamin A plays a role in the growth of all cells, and Vitamin E helps your body produce the cells that create antibodies, and prevents cell membrane degradation that leaves them vulnerable to viruses."

Amount of Caviar Vitamins per 1 tbsp (16g)

Caviar Nutritional Information

Here are all the vitamins found in caviar: Vitamin A, Vitamin D, Vitamin E, Vitamin K, Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Choline, and Betaine.

Caviar Minerals:

Good daily-value percentages of calcium, iron, magnesium, and zinc are found in caviar. Zinc is more well-known as the mineral that boosts the immune system, often added to cough drops and cold remedies. "It helps your body make more white blood cells when needed, and helps them release the necessary amount of antibodies when a "bad germ" is detected. An ounce of black caviar contains about 0.27 milligrams of the 15 milligrams of zinc you need daily. Black caviar also contains 18.6 micrograms of selenium and 3.37 milligrams of iron per ounce, both of which work to boost blood cell production to help fight off invading viruses and bacteria."

Amount of Caviar Minerals per 1 tbsp. (16g)

Caviar Nutritional Information

Here are all the minerals found in caviar: Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc, Copper, Manganese, Selenium, & Fluoride.

Caviar Essential Fats:

"Omega-3 fatty acids are known to benefit the immune system by producing a group of chemicals called eicosanoids, which act as messengers between cells during an immune response. They also help regulate the body's inflammatory response to an irritant." Omega-3 fatty acids lower elevated levels of triglyceride to help fight heart disease, even curbing stiffness and joint pain.

Amount of Caviar Essential Fats per 1 tbsp (16g)

Caviar Nutritional Information

Here are all the Fats & Fatty Acids found in caviar: Saturated Fat, Monounsaturated Fat, Polyunsaturated Fat, Omega-3 fatty acids, and Omega-6 fatty acids.

Caviar Protein & Amino Acids:

Protein is a key element of every cell in your body and it’s a critical building block of bones, muscles, cartilage, skin, and blood. So, as you would assume, the amount of protein in caviar is good for you! Your body needs a relatively large amount of protein to function properly, its considered a macronutrient.

Amount of Caviar Protein per 1 tbsp (16g)

Along with Protein, here are all the Amino Acids found in caviar: Tryptophan, Threonine, Isoleucine, Leucine, Lysine, Methionine, Cystine, Phenylalanine, Tyrosine, Valine, Arginine, Histidine, Alanine, Aspartic acid, Glutamic acid, Glycine, Proline, and Serine.

Caviar Calories:

Since fish roe has so many nourishing factors, you can expect it to be high in calories, about 35-42 calories per 1 tbsp. Luckily, these are not “unhealthy” calories since about ⅓ comes from protein and the rest from fat. Keep in mind that your calorie intake will vary slightly depending on the type of fish your roe comes from.


As you can see from all the info above, the benefits of fish roe and caviar are abundant. From all the vitamins and good fats to protein, caviar has endless health benefits making it a guilt-free treat that not only tastes amazing but makes you feel amazing!

 Sources: LiveStrongSELFNutritionDataHealthline Omega 3Healthline Reviewed Health Benefits