Written for Medical Realities by Meghan Gessner on September 3, 2025

What Is Masago?

Masago is the edible roe (eggs) from capelin, a tiny cold-water fish found in the Arctic and North Atlantic/Pacific. You’ll spot it on sushi rolls, poke bowls, and seafood dishes—often dyed bright orange (sometimes red or green) for that Instagram-ready pop. The eggs are harvested from egg-bearing females, then cleaned and seasoned before they end up on your plate.

What does masago taste like?

Lightly briny with a mild fishy vibe and a gentle crunch. The eggs are small, so you won’t get that big “pop” like caviar—more of a crisp sprinkle that boosts texture and saltiness.

Masago vs. Tobiko

Both are fish roe used in sushi, but:

Masago (capelin roe): Smaller grains, softer crunch, usually more budget-friendly.
Tobiko (flying fish roe): Larger, glassier eggs with a firmer snap and slightly sweeter taste.
Flavor is similar; tobiko just brings more crunch and shine.

Masago Health Benefits

Heart support (omega-3s): Masago delivers marine omega-3 fats that help your body make compounds tied to healthy blood flow and calmer artery walls. Diets higher in omega-3s are linked with a lower risk of heart disease.
Eye health: Omega-3s are part of the retina’s structure. While the science is still evolving, getting enough long-chain omega-3s is associated with healthy visual development in kids and overall eye support.
Bone health (vitamin D): Masago contains vitamin D, a nutrient that helps maintain bone strength over time. It’s not a replacement for supplements if you’re deficient, but it contributes to your daily intake.
Calmer joints: The omega-3s in seafoods like masago are known for anti-inflammatory effects, which may help ease symptoms in inflammatory conditions such as rheumatoid arthritis.

The Advantages of Eating More Fish Protein Like Masago

Why Fish Protein Wins

Masago (capelin roe) checks a bunch of boxes: naturally low in fat, packed with heart-friendly omega-3s, and surprisingly high in protein for such tiny eggs. It’s an easy add-on to sushi, bowls, or salads when you want extra protein without loading up on calories.

Protein Per Spoonful

Two tablespoons of masago bring roughly 6 grams of protein—about the same as a medium chicken egg. That’s a lot of muscle fuel for a small sprinkle.

How Protein Helps

Weight Management

Higher-protein eating patterns can help tame snack attacks and late-night cravings. Research shows that getting around a quarter of your daily calories from protein can significantly cut the urge to graze, especially after dinner.

Muscle Strength & Recovery

Protein is your rebuild material. Adding protein-rich foods like masago around your training helps repair and grow muscle—solid move if you’re starting or leveling up a strength routine.

Bone Support

Protein isn’t just for muscles. It supports bone building in kids and teens and helps maintain stronger bones as you age—big deal if you’re concerned about osteoporosis.

Masago Nutrition: The Quick Hit

Fish roe is a nutrient-dense topper, especially for vitamin B12, which your cells use for energy metabolism and making healthy blood cells.

Micronutrients You’re Getting

Vitamin B12
Selenium
Magnesium
Iron
Riboflavin (B2)
Folate
Phosphorus

Typical Serving Snapshot

About 1 tablespoon (14 g) of fish roe provides roughly:

20 calories
3 g protein
1 g fat
0 g carbs
0 g fiber
0 g sugar

Key Amino Acids in Roe

Glutamine: backs up immune health, gut function, and brain fuel.
Leucine: the MVP BCAA for turning on muscle protein synthesis.
Lysine: helps your body better absorb calcium, a win for bones.

Masago & Similar Foods — Quick Comparison (U.S.)

Item (1 tbsp unless noted)	Calories	Protein	Fat	Omega-3	Sodium*	Best Use / Time of Day	Best For	Notes for Men/Women (U.S.)
Masago (capelin roe) ~14 g	~20 kcal	~3 g	~1 g	Moderate	High	Lunch/dinner as a topper; small post-workout add-on	Lean protein bump, texture & flavor	Fine for most; if pregnant, choose pasteurized/cooked only. Watch sodium if you have high blood pressure.
Tobiko (flying fish roe) ~16 g	~30 kcal	~3 g	~1.5 g	Moderate	High	Dinner/special dishes; tiny portions	Crunchier garnish, similar protein	Same pregnancy & sodium notes as above; often dyed—check additives if sensitive.
Ikura (salmon roe) ~16 g	~40 kcal	~4 g	~3 g	High	High	Post-workout snack with rice/crackers; lunch bowls	Higher omega-3s; richer taste	Great omega-3 source; sodium can spike—go easy if managing BP. Pasteurized/cooked only in pregnancy.
Lumpfish roe ~14 g	~20 kcal	~2 g	~1 g	Low–Moderate	Very High	Occasional appetizer topper, evening	Budget-friendly briny kick	Sodium is often the highest here; not ideal if you’re salt-sensitive. Same pregnancy guidance.
Chicken egg (1 medium, ref) ~44 g	~65 kcal	~6 g	~4.5 g	Low (unless enriched)	Low	Breakfast or post-workout any time of day	Affordable complete protein	Works for most diets. If pregnant, cook fully. Cholesterol isn’t a deal-breaker for most, but follow your clinician’s advice.

* Sodium: Roe is typically brined; actual sodium varies a lot by brand and prep. Check labels or ask your sushi spot.

How to pick by time of day

Morning: Eggs or a small spoon of ikura/masago on avocado toast or rice for steady protein.
Pre/Post-workout: Ikura or masago for quick-digesting protein; keep portions modest if you’re sodium-sensitive.
Lunch/Dinner: Any roe as a garnish on bowls, salads, or sushi. Pair with veggies/whole grains to balance salt.
Late evening: Lighter options (masago in small amounts) to avoid heavy salt before bed.

Men vs. Women

Generally the same needs: Choose based on protein/omega-3 goals and sodium tolerance.
Pregnancy: Skip raw roe; choose pasteurized/cooked.
Blood pressure/heart health: Prioritize lower-sodium servings; ikura offers more omega-3s but still watch salt.

Possible Health Concerns With Masago

Sodium: the Big Catch

Masago is salty by design. About 1 tablespoon packs ~240 mg of sodium, roughly 10% of the daily limit. Tasty as a topper, but keep portions modest if you’re watching blood pressure or swelling.

Additives & Processing (Read the Label)

Masago often gets dressed up before it hits your plate—think food dyes, MSG, and sweeteners (sometimes high-fructose corn syrup). Some folks are sensitive to MSG (usually mild, short-lived reactions). Regularly loading up on added sugars isn’t great either, so check ingredients and choose cleaner brands when you can.

Allergy Watch: Roe Isn’t for Everyone

If you’ve got a seafood allergy, skip fish roe, period. Even without a known allergy, some people react to vitellogenin (a protein in fish eggs), which can trigger stomach upset, rash, vomiting, or diarrhea. If you’re new to roe, start tiny and see how you do.

Not-So-Scary Stuff

Low Mercury Profile

Capelin are small forage fish, and roe tends to carry less mercury than fillets from larger species. That means masago is generally low in mercury compared to many seafoods.

Pregnancy Notes

Because mercury is low and most retail masago is pasteurized, it’s commonly considered okay in moderation during pregnancy or breastfeeding—2–3 small servings a week is a typical guideline. Avoid raw preparations, and remember the sodium adds up fast.

Eco Considerations (Sustainability Snapshot)

Iceland: often rated more sustainable thanks to stricter fisheries management.
Canada: generally fair to good, depending on the fishery.
Russia & Norway: some groups flag these sources as less sustainable.
Capelin are a key food for larger fish and marine wildlife. Because masago is harvested from mature eggs, overfishing can hurt future populations and ripple through the food web. When in doubt, ask your sushi chef or retailer about sourcing.

How to Eat Masago (Without Going Overboard)

Sprinkle on sushi rolls, poke bowls, rice, noodles, or salads for a salty crunch.
Use sparingly as a garnish—think color + texture, not a main protein.

Quick Masago Sauce (Spicy-Creamy Topping)

Stir together: mayo, a squeeze of lime, a pinch of garlic powder, and masago to taste. Watch on YouTube.
Spoon over grilled salmon, baked mussels, or toss with noodles.
Tip: swap in low-sodium mayo or thin with Greek yogurt if you want to dial back the salt.

Masago FAQ (U.S.)

What exactly is masago?

Masago is capelin fish roe—tiny, salty eggs you’ll see on sushi rolls, poke bowls, and seafood dishes. It’s often dyed bright orange (sometimes red or green) and adds a light crunch plus ocean-y flavor.

Is masago healthy or just a garnish?

It’s more than decoration. Masago is low in fat, provides marine omega-3s, and brings solid protein for its size. The catch: it’s salty, so portions should be small—think topping, not main course.

How many calories and how much protein are in a spoonful?

About 1 tablespoon has ~20 calories, ~3g protein, ~1g fat, and 0g carbs. Two tablespoons land you around 6g of protein—roughly the same as a medium chicken egg.

Is masago safe during pregnancy or breastfeeding?

Most retail masago is pasteurized and low in mercury, so small portions are generally considered okay when fully cooked/pasteurized. Skip raw preparations, keep servings modest, and watch sodium. When in doubt, check with your clinician.

Does masago have a lot of mercury?

Roe from small forage fish like capelin is typically low in mercury compared with larger predatory fish. It’s one of the safer seafood picks on that front.

Why is it so salty? How much sodium am I getting?

Masago is brined for flavor and preservation. A tablespoon can hit ~240mg sodium (~10% DV). If you’re managing blood pressure, keep it to a light sprinkle and balance the rest of the meal with low-sodium choices.

Are there additives I should know about (dyes, MSG, sugars)?

Some brands add food coloring, MSG, or sweeteners. Sensitivities vary, so read labels or ask your sushi spot what’s used. If you’re dye- or MSG-sensitive, look for simpler ingredient lists.

I have a seafood allergy—can I eat masago?

Skip it. Roe can trigger reactions in folks with fish/seafood allergies, and some people react specifically to proteins in fish eggs. If you’re unsure, talk with your allergist first.

Masago vs. tobiko vs. ikura—what’s the difference?

Masago (capelin): small, softer crunch, budget-friendly.
Tobiko (flying fish): bigger, glassier eggs with a firmer snap.
Ikura (salmon): large beads, rich flavor, higher omega-3, more calories.

How do I store masago at home and how long does it last?

Keep sealed and chilled. Unopened, it can last weeks in the fridge per the date on the package. After opening, use within a few days. For longer storage, freeze in small portions; thaw overnight in the fridge.

Is masago gluten-free and keto-friendly?

Roe itself is low-carb and naturally gluten-free, but seasonings or sauces can add gluten or sugars. If you’re strict keto or celiac, confirm ingredients or choose plain, minimally seasoned masago.

What’s a reasonable serving size?

Think 1–2 tablespoons as a garnish. That keeps sodium in check while still giving you protein and omega-3s.

Any sustainability concerns with masago sourcing?

Capelin roe can be responsibly managed in some fisheries, but it varies by region and year. If sustainability matters to you, ask where it’s sourced and favor fisheries with stronger management practices.

How do I use masago at home without overdoing the salt?

Sprinkle on rice bowls, omelets, or avocado toast for a small protein boost.
Stir a teaspoon into Greek yogurt + lime for a light seafood dip.
Balance with fresh veggies, plain rice, or no-salt add-ins to keep sodium reasonable.

Can kids eat masago?

Small amounts can be okay for many kids, but watch for seafood allergies and keep portions tiny due to sodium. If there’s any history of reactions, skip it and talk with your pediatrician first.