The Most Remarkable Health Benefits Of Masago


Have you heard of the masago before? Well, if you have tried eating some Japanese foods like, you may have tried it already. Well, masago is one of the most common ingredients, which has gained a widespread fame lately among various Japanese connoisseurs and sushi savants. Due to its vibrant color and distinct texture and taste, it is enjoyed all over the world for both its powerful and versatile health profile. The masago isn’t just easy to incorporate in various dishes, it is also a powerhouse of essential nutrients. All of which contribute to the different health benefits of masago. If you want to learn more stuff about what this delightful ingredient has to offer, give this article a read.

Masago: What is this?                  

Eating fish eggs can have its origin traced back to the 4th century BC. It is actually considered as a delicacy and loved in the ancient Russia, Rome, and Greece. The masago or the smelt roe is a kind of fish egg, which comes from the capelin. Capelin is a fish species, which is mainly found in the Arctic Ocean, North Pacific Ocean, and North Atlantic Ocean. This fish is part of the smelt fish family. It is an important forage fish, which is reflected as one of the staple in diets. Especially in the diets of the harp seal, Atlantic cod, and other species.

The meat of the capelin is not usually consumed, yet sometimes it is salted, dried, or roasted. Rather, it is usually condensed to an oil or a meat in order to produce fish fertilizer or fish feed. On the other hand, the roe of the masago is a common ingredient, which is available in various Japanese recipes.

Moreover, the small eggs have a distinctly sweet, but savory taste. It also adds an extra crunch to the dishes. You may also find it frequently in seafood recipes and masago sushi. Moreover, it may also be used in boosting the flavor of the dips and sauces too.

Aside from it is astoundingly versatile, the masago is also popular for its amazing nutrient profile. Apart from it, being low in calories content, each of the serving of the masago can offer a good dose of protein, magnesium, selenium, and vitamin B12, among others.

In today’s day and time, the masago is as a famous alternative to tobiko. Commonly, they enjoy it in almost everything from dips and sauces to various seafood delicacies and more. It can also add a nutritional boost in your favorite dishes.

Nutritional Content of Masago

The masago is low in calories content, yet contains a great number of healthy fats and protein. It is also rich in various essential nutrients, just like magnesium and selenium. It may also deliver about 50% of the recommendable daily value of vitamin B12 in every serving.

A tablespoon serving of the masago or about 16 grams of it may contain about:

Principle Amount % Daily Value
Calories 40.3
Carbohydrates 0.6 grams
Protein 3.9 grams
Fat 2.9 grams
Vitamin B12 3.2 micrograms 53%
Selenium 10.5 micrograms 15%
Magnesium 48 milligrams 12%
Iron 1.9 milligrams 11%
Sodium 240 milligrams 10%
Vitamin D 37.1 international unit 9%
Riboflavin 0.1 milligrams 6%
Pantothenic acid 0.6 milligrams 6%
Phosphorus 57 milligrams 6%

Health Benefits of Masago

Even though masago is usually consumed in small quantities, it possesses a broad nutrient profile. Furthermore, it may also bump up the intake of various necessary key nutrients in the body. This includes magnesium, vitamin B12, and selenium. Not just that, it is also one of the nutrient-rich foods. This means that it has a strenuous amount of essential vitamins and minerals even for a low quantity of calories. Here are some of the most remarkable health benefits of masago:

  • Low in mercury content. Even though it comes from the deep oceans, it does not contain lots of mercury in it. Due to the fact that it is low in mercury, you can consume it safely. Even a pregnant person can! Nevertheless, always bear in mind that whatever excess is bad for the health, take it in moderation only.
  • Natural source of vitamin D. The masago is one of the very few natural food sources of the essential vitamin, vitamin D. this particular vitamin is actually an essential micronutrient, which many are deficient of. The consumption of masago may help in averting the possible onset of vitamin D deficiency.
  • Rich in omega 3 fatty acid. The masago is a great source of omega 3 fatty acid, which is a kind of heart-healthy fat, which comes with a lot of health benefits. One of which is its ability to protect the cognitive health, manage weight, and reduce the inflammation.

Disadvantages of Masago

We know that in a food, it is not only about the benefits. It also about what disadvantages or cons that it may cause you. The same goes for the masago. The health benefits of masago have a disadvantage counterpart too. They are as follow:

  • It may drop the population causing ecological concerns.
  • Often associated with unhealthy ingredients.
  • High in sodium content.


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