Is masago healthy to eat? A Deep Dive into Capelin Roe Nutrition

January 11, 2026 •

4 min read

According to the American Pregnancy Association, masago is a low-mercury seafood option, making it safe for moderate consumption. But beyond this fact, is masago healthy to eat for the general public? Let's explore its complete nutritional profile, potential health benefits, and important considerations like high sodium and additives.

Quick Summary

This article provides a comprehensive look at the nutritional value of masago, a popular capelin roe used in sushi. It covers its richness in protein, omega-3s, and vitamins, while also detailing potential drawbacks such as high sodium and additives. The content also compares masago with other roe types and provides guidance on safe consumption practices for health-conscious diners.

Key Points

Rich in Nutrients: Masago is a concentrated source of protein, omega-3 fatty acids, and essential vitamins, especially B12.
High Sodium Warning: The primary downside is its high sodium content, which should be monitored, especially for individuals with high blood pressure.
Low in Mercury: As it comes from a small forage fish, masago has significantly lower mercury levels compared to larger predators.
Check for Additives: Many commercial masago products contain food dyes, MSG, and high-fructose corn syrup, so always read the ingredient label.
Generally Safe in Pregnancy (Moderation is Key): Pasteurized masago from a reputable source is considered safe for pregnant women in small, infrequent servings due to its low mercury and high nutritional value.
Allergy Risk: Individuals with seafood allergies or sensitivities may have a reaction to masago.
Sustainable Sourcing Matters: Overfishing of capelin raises ecological concerns, making sustainable sourcing a factor for environmentally conscious consumers.

What is Masago?

Masago is the roe, or eggs, of the capelin fish, a small forage fish found in the cold waters of the North Atlantic and Pacific oceans. In Japanese cuisine, these tiny, pale orange eggs are a common and affordable topping for sushi rolls, rice bowls, and salads, prized for their delicate texture and mild taste. However, the product is often dyed bright orange, red, or even green to enhance its visual appeal. While a flavorful garnish, its health profile is more complex than a simple accent.

Masago's Powerful Nutritional Profile

Despite being consumed in small quantities, masago is surprisingly nutrient-dense, packing a significant amount of beneficial compounds. A single ounce (28 grams) of fish roe, similar to masago, is low in calories but rich in vital nutrients.

High-Quality Protein: Masago is a complete protein, meaning it contains all nine essential amino acids necessary for bodily functions like muscle repair and growth. A one-ounce serving offers 6 grams of protein, comparable to one large egg.
Omega-3 Fatty Acids: Like other fish products, masago is a great source of omega-3 polyunsaturated fatty acids, which play a crucial role in regulating inflammation and supporting heart and brain health.
Rich in Vitamins: It is an excellent source of several vitamins, particularly vitamin B12, which is essential for nerve health, DNA synthesis, and red blood cell production. It also contains vitamins C, E, and D.
Essential Minerals: Masago is packed with important minerals such as selenium, which acts as a powerful antioxidant, and magnesium, vital for bone health.

Potential Downsides and Health Risks

While nutritionally beneficial, consuming masago isn't without its potential drawbacks, especially for certain individuals.

High Sodium Content: This is one of the most significant downsides. Masago is inherently high in sodium, and this is compounded during processing when salty ingredients like soy sauce are added to enhance flavor. Individuals with high blood pressure or heart conditions should consume it sparingly.

Common Additives: Processed masago products often contain more than just fish eggs. Additives can include monosodium glutamate (MSG) for flavor enhancement and high-fructose corn syrup, which has been linked to metabolic issues. It is crucial to read labels and be aware of these additions.

Allergies: As a seafood product, masago can trigger allergic reactions in those with fish or shellfish allergies. Interestingly, some people without general seafood allergies can still react to fish roe due to a specific protein called vitellogenin. In Japan, fish roe is among the most common food allergens.

Sustainability Concerns: Capelin is a crucial forage fish for larger marine predators. Overfishing for masago production has raised concerns about its impact on the marine ecosystem and capelin fish stock, leading to sustainability issues.

Comparison: Masago vs. Tobiko

Masago is often confused with tobiko, the roe of the flying fish. While they share similarities, they have distinct differences in texture, appearance, and subtle nutritional aspects.


Feature	Masago (Capelin Roe)	Tobiko (Flying Fish Roe)
Appearance	Smaller, pale orange eggs (often dyed)	Larger (0.5-0.8mm), bright red-orange eggs
Texture	Crunchy but softer and less pronounced pop	Very crunchy with a distinct pop
Flavor	Mild, slightly sweet and salty	Smoky, salty, with a slightly sweeter taste
Cost	More affordable and widely used	More expensive; considered a premium garnish
Nutritional Profile	Very similar, but may differ slightly in specific nutrients	Slightly higher in calories and fat due to larger size
Common Use	A versatile, everyday ingredient in sushi and salads	Sought after for its texture and aesthetic appeal in higher-end sushi

Is Masago Safe During Pregnancy?

For pregnant women, the safety of masago is a common concern. Because capelin are small, forage fish, their mercury levels are significantly lower than larger, predatory fish. Furthermore, research indicates that fish roe generally contains the lowest mercury concentration compared to other parts of the fish. Most masago sold commercially is also pasteurized, which kills harmful bacteria. The American Pregnancy Association and other health experts consider masago safe in moderation (around 2-3 servings per week) when sourced from a reputable supplier. The key is moderation due to its high sodium content.

Conclusion

So, is masago healthy to eat? The answer is nuanced. On the one hand, masago is a nutritional powerhouse, offering high-quality protein, heart-healthy omega-3s, and essential vitamins and minerals like B12 and selenium in a low-calorie package. These benefits make it a potentially positive addition to a balanced diet when consumed in small, measured quantities. On the other hand, the high sodium content is a significant drawback, especially for those with hypertension. Furthermore, the use of additives and potential allergic reactions mean masago isn't suitable for everyone. For pregnant individuals, pasteurized masago is generally safe in moderation due to its low mercury content. Ultimately, masago can be a healthy food, but it should be enjoyed thoughtfully, mindful of its high salt and potential additives.

This article is for informational purposes only and is not intended as medical advice. Always consult a healthcare provider for dietary concerns. For more information on seafood nutrition, consult reliable sources like the NIH National Library of Medicine.

Frequently Asked Questions

Masago is the roe of the capelin fish, known for its mild flavor and fine texture. Tobiko is the roe of the flying fish, which is slightly larger, has a crunchier texture, and a smokier flavor. Masago is generally more affordable, while tobiko is considered more of a premium garnish.

Yes, pasteurized masago is generally considered safe for pregnant women when consumed in moderation (about 2-3 servings per week) and sourced from a reputable supplier. It is low in mercury, but the high sodium content should be taken into consideration.

Masago is naturally high in sodium, and this is often increased during processing with the addition of salt, soy sauce, and other flavor enhancers. The combination makes it a very salty ingredient, which is why moderation is advised.

Yes, commercially available masago is often dyed. The natural color of capelin roe is a pale yellow, but it is colored with ingredients like food dyes to achieve the familiar bright orange or red color seen on sushi.

Yes, masago is a seafood product and can cause allergic reactions in individuals with fish or shellfish allergies. Additionally, some people with no general seafood allergy can have a reaction to a specific protein in the roe.

Yes, masago is a good source of omega-3 fatty acids, which are beneficial for heart health, brain function, and reducing inflammation. It's a key reason why it is considered a nutritious seafood option.

Masago has very low mercury levels. This is because it comes from capelin, a small forage fish, which accumulates far less mercury than larger predatory fish. Roe, in general, tends to have lower mercury levels than the muscle tissue of fish.

Masago is a high-quality, complete protein. A typical 1-ounce (28-gram) serving provides about 6 grams of protein, a satiating macronutrient that is essential for muscle health.