1 tablespoon (medium) of Masago (Capelin Roe) (15 g) has 21 calories. That works out to 140 calories per 100 g. It contains 0.2 g of carbs, 3.3 g of protein, 0.8 g of fat and 0 g of fiber. Its 0.9 µg of B12 covers 38% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Masago (Capelin Roe) Nutrition Facts

Selected: 100 g

140

KCAL / 100G

Carbs

· 0% DV

Protein

22g

· 44% DV

Fat

· 6% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 3% · Protein 64% · Fat 33%

Masago (Capelin Roe) Vitamins & Minerals

Vitamins

B12

6µg · 250% DV

Biotin

6µg · 20% DV

2.5mg · 16% DV

0.7mg · 14% DV

Minerals

Sodium

1100mg · 48% DV

Selenium

25µg · 45% DV

Phosphorus

210mg · 30% DV

Iodine

30µg · 20% DV

How Nutritious Is Masago (Capelin Roe)?

Nutrient density

Very high

80/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

56/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Masago (Capelin Roe) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Masago (Capelin Roe)

To burn the 140 calories in 100 g:

🚶

35min

Walking (5 km/h)

🏃

14min

Running (8 km/h)

🚴

19min

Cycling

🏊

16min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Masago (Capelin Roe) Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Masago (Capelin Roe) Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Masago (Capelin Roe) Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Masago (Capelin Roe) Fat Profile

SATURATED

1.2g

MONOUNSATURATED

1.8g

POLYUNSATURATED

1.7g

⚖️

Omega 6:3 ratio 0.1:1

Below the ideal 4:1 — a good omega balance.

Compare Masago (Capelin Roe)

🍣vs🐟

Masago (Capelin Roe) vs Salmon Fillet66 kcal fewer per 100 g

→🍣vs🐟

Masago (Capelin Roe) vs Canned Tuna24 kcal more per 100 g

→🍣vs🐟

Masago (Capelin Roe) vs Fish30 kcal more per 100 g

→🍣vs🐟

Masago (Capelin Roe) vs Tuna8 kcal more per 100 g

→

Foods Similar to Masago (Capelin Roe)

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Masago (Capelin Roe)

How many calories and how much protein are in masago?

Masago provides 140 calories and 22 g of protein per 100 g. It contains 1 g of carbohydrates and 5 g of fat per 100 g.

Is masago suitable for a keto diet?

Yes, masago is compatible with keto and ketovore diets. It has just 1 g of carbohydrates per 100 g and a glycemic index of 0, but it contains fish and is not suitable for people with fish allergies.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026