Caviar Nutrition - Is Caviar Good for you?

The health benefits of caviar can be pretty astounding. You can expect every bite of caviar to contain a large number of vitamins, minerals, protein and essential fats like Omega-3 fatty acids. Let’s take a closer look at the nutrition in caviar and see if there are any benefits of eating caviar.

Black and Red Caviar Nutrition Facts

Serv 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, Cholest. 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 C (0%DV), Calcium (8%DV), Iron (18%DV).

Before ovulation, mature sturgeon (or other fish) naturally nourish each unfertilized egg with enough vitamins and minerals to create a life-support system for potential offspring. Fish roe as a delicacy is so heavily packed with vitamins, minerals, and essential fats that someone with unlimited funds might believe they can live a long luxurious life solely by eating caviar. Even though caviar is delicious and nutritious, it shouldn't be the only thing in your diet (sorry Jackie O), and eating in moderation is always advised. To weigh out the good and the bad, we will look deeper into the nutritional values of common caviar and the effects it has on your health and immune system.

Is Caviar Good For You?

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-3’s, caviar consumption can be associated with preventing heart disease or reducing the risk of cardiac death, and has also been linked 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.

Here are some other benefits associated with caviar:

  • Improve skin condition, prevent aging
  • Boosts immune system
  • Improved brain function
  • Improve joint systems and skeletal structure
  • Improved circulatory health, heart disease prevention
  • Prevention of Atherosclerosis
  • Prevention and treatment of Rickets

Caviar Vitamins

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. An ounce of black caviar -- about a tablespoon -- provides 257 IU of vitamin A and about half a milligram of vitamin E."

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 and it’s considered a macronutrient.

Amount of Caviar Protein per 1 tbsp (16g)

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

Caviar Calories

Since caviar has so many nourishing factors, you can expect most caviar to have high levels of calories. Relatively it’s small due to the amount of caviar usually consumed, but you can expect about 42 calories per 1 tbsp of caviar. Luckily, these are not “unhealthy” calories since about ⅓ comes from protein and the rest from fat. 42 calories per 1tbsp is the average, so keep in mind that your calorie intake will depend on the type of fish your caviar comes from.

Is Caviar Bad For You?

Despite the high levels of vitamins, minerals and essential fats, caviar has relatively high levels of cholesterol, sodium, and calories. Therefore, eating moderate servings, about 30 to 50 grams per person, is recommended. We love caviar but you shouldn't try to use it daily 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." There are great benefits of including caviar into your diet, but just remember, moderation is a virtue.

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 allergy. There are many different ways this allergy can appear, such as rash or swelling of your throat/tounge. *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.*

Caviar Nutrition

As you can see from all the info above, caviar benefits are abundant. From the large amount of vitamins that exist in every bite, to the necessary protein your body needs to function. Caviar has a ton of health benefits making it a guilt-free treat that does your body good!


Domestic and Imported Caviar


 Sources: LiveStrongSELFNutritionData