![]() Low in mercuryīecause capelin is a small forage fish, it tends to be much lower in mercury than larger fish like mackerel and swordfish. Research indicates that higher dietary intake of foods rich in omega-3 fats is associated with a lower risk of heart conditions, including heart failure and coronary artery disease ( 15, 16).įish and fish products like masago are some of the best dietary sources of omega-3 fats. These special fats regulate inflammation, control blood clotting, and are an integral part of your cell membranes. Omega-3 fats are polyunsaturated fats with many powerful health benefits. Masago is also high in vitamin B12, which is critical for nerve health and energy production, as well as other important bodily functions ( 14). Research shows that increased blood levels of selenium may enhance immune response and prevent mental decline, though the results are inconclusive ( 11, 12, 13). Masago is a good source of selenium, a mineral that acts as a powerful antioxidant in your body.įound in concentrated amounts in seafood, selenium reduces oxidative stress and plays critical roles for your thyroid and immune system ( 10). A natural source of selenium and vitamin B12 ![]() Though tiny in size, masago packs a powerful punch of protein.Ī single 1-ounce (28-gram) serving delivers 6 grams of high quality protein - about the same as one large (50-gram) egg ( 7).Ĭompared with carbs and fat - two other macronutrients - protein is the most satiating and helps manage hunger ( 8).Īdding protein-rich foods like masago to your diet can help you stay satisfied and prevent overeating, which can promote weight management ( 9).įish roe is a complete protein, meaning it has all nine essential amino acids your body needs. Like other types of seafood, masago is nutritious and offers a variety of health benefits. Summaryįish roe is low in calories yet high in nutrients like healthy fats, protein, vitamins, and minerals. Leucine and lysine are essential for protein synthesis and muscle repair ( 5, 6). These polyunsaturated fats help regulate inflammation and are vital for the proper function of your immune system, heart, hormones, and lungs ( 4).Īdditionally, fish roe is packed with amino acids - the building blocks of protein - especially lysine, valine, histidine, leucine, isoleucine, and phenylalanine. Vitamin B12 is critical for many functions, including red blood cell development, energy production, nerve transmission, and DNA synthesis ( 3).įish roe like masago is low in carbs but rich in protein and healthy fats, including omega-3 fatty acids. Just 1 ounce (28 grams) of fish roe contains ( 2):įish roe is particularly high in vitamin B12, a water-soluble vitamin that you must get from foods or supplements, as your body cannot produce it on its own. Like other types of fish roe, masago is low in calories but high in many important nutrients. It’s commonly used as an ingredient in sushi and often dyed to add visual interest to dishes. Masago is harvested from female capelin fish before they have a chance to spawn. Overall, tobiko and masago are very similar, yet tobiko is considered a more high-end sushi ingredient due to its cost and quality. While masago tastes similar to tobiko, it has a less crunchy texture. Unlike the naturally bright red hue of tobiko, masago has a dull yellow color and is often dyed to enhance visual interest. Masago is smaller and less expensive than tobiko, which is why it’s used as a popular substitute for tobiko in sushi rolls. Although similar, tobiko and masago have key differences. Masago is often confused with tobiko - the eggs or roe of flying fish. It has a mild flavor and is sometimes mixed with ingredients like wasabi, squid ink, or ginger. It’s commonly used as an ingredient in sushi rolls and is pale yellow, though it’s often dyed bright hues - such as orange, red, or green - to add visual interest to dishes. Masago is harvested from female capelin when the fish are full of eggs but before they have the chance to spawn. Though the flesh of capelin is edible, it’s most sought after by fishermen to create other products, including masago.Ībout 80% of harvested capelin is used to produce fishmeal and fish oil products, while the remaining 20% is used to produce masago ( 1).įemale capelin begin releasing eggs at around 2–4 years of age and continue spawning until their death. ![]() These small, silvery-green fish closely resemble sardines. They’re considered a forage fish, meaning they’re an important food source for larger predators, such as codfish, seabirds, seals, and whales. ![]() Smelt roe - commonly known as masago - are the edible eggs of the capelin fish ( Mallotus villosus), which belong to the smelt family.
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